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| nutritional information (per serving) | |
|---|---|
| 324 | calories |
| 30g | Fat |
| 2g | carbohydrates |
| 10g | protein |
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| nutritional information | |
|---|---|
| Servings: 4 | |
| amount per serving | |
| calories | 324 |
| % Daily Value* | |
| 30g | 39% |
| Saturated Fat 6g | 30% |
| 291 mg | 97% |
| 635 mg | 28% |
| 2g | 1 % |
| dietary fiber 1g | 3% |
| total sugar 1g | |
| 10g | |
| Vitamin C 2 mg | 8th % |
| Calcium 44 mg | 3% |
| Iron 1 mg | 6% |
| Potassium 164 mg | 3% |
| *The % Daily Value (DV) indicates how much a nutrient in a food serving contributes to a daily diet. 2,000 calories per day is used for general nutritional advice. | |
(Nutritional information is calculated using an ingredient database and should be considered an estimate.)
Eggs are a keto staple because they're high in fat and protein but hardly any carbs. Along with hard-boiled eggs, the main ingredient in egg salad is mayonnaise, which is a perfect keto meal. Mayo has no carbohydrates but offers a significant amount of fat per tablespoon.
We use bacon for a crunchy, salty touch instead of celery and avocado for heavier creaminess and more fat. Our Keto Improved Egg Salad has less than 3 grams of carbs per serving. The recipe is low-carb and gluten-free. It's high in protein and can be used as a vegetarian dish if you omit the optional bacon. Note: If you want to remove the avocado from the egg salad, you can also omit the lemon juice. Its main purpose is to prevent the avocado from browning too quickly and staining the salad.
This quick and easy egg salad will keep for several days when you prep it for meal prep. It's a good appetizer when served with raw foods or keto crackers, and goes well with a keto flax bread or keto almond flour tortilla for a more standard sandwich makeover.
“I love adding avocado to deli salads — tuna, chicken, egg — they all work and benefit from the added flavor, fat, and creaminess. This egg salad might be called “keto,” but I think it's absolutely delicious.” Egg salad that's perfect with some crunchy veggies, whatever your dietary preferences.” – Tracy Wilk
6 hard boiled eggsgrenades removed
1/2 Cup mayonnaise
1/4 Cup mashed avocado
1/4 Cup cooked Bacon chunks, chilled, optional
1 tablespoon yellow or Dijon mustard
1 tablespoon lemon juice
1/2 teaspoon kosher Salt
1/8 teaspoon ground black pepper
Gather the ingredients.
The Spruce / Eric Kleinberg
Roughly chop the eggs until the whites are broken into 1/4-inch pieces.
The Spruce / Eric Kleinberg
Crack the eggs into a medium mixing bowl, then add the mayonnaise, avocado, bacon (if using), mustard, lemon juice, salt, and pepper.
The Spruce / Eric Kleinberg
Gently fold over with a rubber spatula until well combined.
The Spruce / Eric Kleinberg
Serve alone or as keto-friendly egg salad wraps. Enjoy!
The Spruce / Eric Kleinberg
How to serve keto egg salad
How to make hard boiled eggs
Use this recipe for perfect hard boiled eggs. You can make them ahead of time, or you can boil and peel them at least 15 minutes before you start making the egg salad so the eggs don't dilute the mayonnaise because they're too warm.
How to store it
- Store unused egg salad in a tightly sealed container for 3 to 4 days. If stored for a long time, it can become liquid.
- Egg dishes do not freeze well because they lose consistency. Therefore, we do not recommend freezing this egg salad.
Are Boiled Eggs Carb Free?
A large boiled egg contains 0.6 grams of carbohydrates. That's about half a gram of carbs, so boiled eggs are nearly carb-free. Therefore, boiled eggs are a great choice for the keto diet.
