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Keto egg salad

Low-Carb Keto Egg Salad

PER 3 ounces: Calories 245 | Fat 21g | Carbohydrates 2g | Fiber 0.5g | Net Carbohydrates 1.5g | Protein 12g

Have a few minutes to boil a few eggs? 

Then you have enough time to make a delicious, keto egg salad recipe that fits perfectly with your low-carb diet.

Our egg salad is made with delicious ingredients that help this recipe stand out from others you’ll find online (or at the store). We use the classics (eggs, mayo, mustard) but jazz up the flavor profile with herbs, spices, and every low-carb-dieter’s favorite… bacon.

Egg salad is an awesome addition to your keto diet for a few reasons. 

You can make a large batch of it on Sunday, then keep it in the fridge for a few days. Plus, it’s made with protein-and-fat-packed eggs, so it works as both a meal and a snack. 

Versatility on any diet is an awesome thing to have, and you can serve this keto egg salad over veggies, or eat it with a spoon—we won’t judge either way. 

Keep scrolling to learn why you should skip other versions of egg salad and try this recipe instead.

If you make this recipe, be sure to post a photo on Instagram and tag @ketologic!

Go straight to recipe

Why You Should Skip Store-Bought Egg Salad

One reason people love egg salad is because it’s convenient. Stores try to make it even more convenient by making it ahead of time for you to buy.

However, store-bought egg salad is not the same as this keto egg salad recipe. You might find a healthy version, but chances are the egg salad you find at the grocery store is packed with junk.

Here’s just a list of some of the unhealthy ingredients you might find in egg salad sold at your local grocery store [1]:

  • High fructose corn syrup
  • Excess amounts of vinegar (fine for some recipes, but it’s overused by stores so it lasts longer on the shelf)
  • Crackermeal (not keto-friendly)
  • Preservatives like calcium disodium, xanthan gum, and polysorbate 80

We’ll say it for you: yuck

And quite honestly, there’s no reason your egg salad should have preservatives, carbs, or chemicals with numbers in it. It’s so simple to make at home with ingredients you probably already have on hand.

(You keep bacon on hand, don’t you?)

Plus, the stuff you’ll find at the store is usually made with just eggs, salt, mayonnaise, and mustard. Our keto egg salad recipe packs a flavor punch with ingredients like chives, red onions, and fresh parsley.

Top 4 Health Benefits of Eggs

Eggs routinely make the annual superfoods list, and for good reason. From a nutritional standpoint, there are so many health benefits to eating eggs. Here are 4 of them:

1. Eggs are full of vitamins and minerals

Our body needs the full slate of essential micronutrients (vitamins and minerals) to function properly. And eggs deliver a handful of each. One egg has minerals like calcium, iron, magnesium and phosphorus, as well as A, B, D, and E vitamins in it [2].

From eye health to bone health, these vitamins and minerals serve a wide range of purposes in the body. So you can be happy knowing you’re getting a healthy dose of many vitamins in each serving of this keto egg salad.

2. Eggs are packed with protein

One large egg contains 6.3 grams of protein, which your body can use to rebuild and repair muscles, make enzymes, and regulate hormones [3][4].

Since keto egg salad can be eaten any time of day (there are eggs in it, which technically makes it a breakfast item), you can enjoy a protein-packed snack or meal anytime.

3. Eggs have an awesome macronutrient profile

Protein, along with fat and carbs, are the three macronutrients, or the building blocks of all human food.

If you’re trying to lose weight on a low-carb diet like keto, you’re likely eating liberal amounts of protein and fat, and restricting carbs. And fortunately, one large egg contains:

  • 6.3 grams of protein
  • 5.5 grams of fat (half of which is heart-healthy monounsaturated and polyunsaturated fat)
  • 0.4 grams of carbs

You won’t find a better macro profile for a single food if you’re a low-carb dieter.

4. Eggs may decrease your risk of disease

At least one study found that eating eggs daily can reduce your risk of cardiovascular disease. 

Similarly, many of the original studies that said eggs are unhealthy for you because they elevate cholesterol have also been debunked [5].

As the star of this dish, you can see how this keto egg salad is a meal (or snack) you can feel good about.

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Ingredients:

Preparation:

  1. In a medium pan over low heat, cook the bacon until it’s golden brown and crispy. Remove from heat and set aside.
  2. In a medium bowl, mix together the bacon, eggs, chives, parsley, and onion.
  3. In a separate bowl, mix the mayo, mustard, and paprika together.
  4. Add the mayo mixture to the egg mixture and combine until well coated. Season with salt and pepper.
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