This easy keto egg salad is super delicious and perfect for lunch meal prepping. Enjoy it with bacon and lettuce, with celery sticks, or on my Keto HOP bread as a tasty sandwich!
I’m posting this easy keto egg salad recipe because people have been requesting simple, packable, and dairy free lunch options.
I hadn’t made egg salad in YEARS but today I decided to make it for myself out of the blue, and then I thought why not post it – it fits all of the criteria above and makes a great addition to my free keto diet menu plans – especially the 5 Day Keto Soup Diet and Squeaky Clean Keto Challenge.
You can also eat this keto egg salad on the 5 Day Keto Egg Fast – but bear in mind that while the photos show bacon and lettuce here, for the egg fast you would be eating just the keto egg salad with some cheese chips.
Click on the link above for more information about the egg fast and the free menu plan with recipes.
Tips for Making and Peeling Hard Boiled Eggs
In the recipe card below I include instructions on preparing the eggs for this keto egg salad – which is to boil them, cool them, and then peel them under running water. Some people prefer to make their hard boiled eggs in the Instant Pot, oven, or even in one of these nifty dash egg cookers which steam them.
For small batches of keto egg salad I like to boil them, because it’s easy and doesn’t require special equipment. How you cook them won’t affect the end result of this low carb egg salad recipe, but it may make a difference in how easy they are to peel.
My best tip for easy to peel hard boiled eggs is to use eggs that are at least 2 weeks past the laying date (not the best by date). As more air permeates the shell over time, the membrane loosens and you can peel the shell from the egg very easily under running water.
Egg Float Test
My go to method for figuring out the freshness of my eggs before making this low carb egg salad is to do the float test – which I learned while living in Central America after getting sick from bad eggs a few times.
Always do this test right before using the eggs – once you submerge them you have to use them within a day.
- Fill a wide mouthed glass with about 6 inches of tepid water.
- Place your eggs into the water one at a time.
- If the egg sinks and lays on it’s side, it’s super fresh.
- If it sinks but stands upright – it’s perfect for hard boiled eggs that should peel easily.
- If your egg floats, even a little, toss it – it’s old and the shell is compromised.
Hopefully these tips help you make perfectly peeled hard boiled eggs every time – but because the eggs get chopped into keto egg salad in this recipe anyway, it doesn’t matter if they look a little chunky from messy peeling – so I wouldn’t worry about it too much.
The most important thing is to make sure all the shell bits are off, so nobody is biting into hard egg shells when eating your keto egg salad.
Easy Keto Egg Salad
- Total Time: 18 minutes
- Yield: 3 servings 1x
- Diet: Diabetic
Description
A super simple, but tasty, low carb, dairy free, keto egg salad recipe.
Ingredients
- 6 eggs
- 2 tablespoons mayonnaise
- 1 teaspoon dijon mustard
- 1 teaspoon lemon juice
- 1/4 teaspoon lite salt (for potassium)
- kosher salt and ground black pepper to taste
Instructions
- Place the eggs gently in a medium saucepan.
- Add cold water until the eggs are covered by about an inch.
- Bring to a boil and cook for ten minutes.
- Remove from heat and cool.
- Peel the eggs under cold running water.
- Add the eggs to a food processor or magic bullet and pulse until chopped.
- Stir in the mayonnaise, mustard, lemon juice and salt and pepper.
- Taste and adjust as necessary.
- Prep Time: 5 minutes
- Cook Time: 13 minutes
- Category: keto recipes
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1/2 cup
- Calories: 222
- Fat: 19g
- Carbohydrates: 1g
- Fiber: 0g
- Protein: 13g
Rhonda says
Two pounds down for me, since Jan. 2. Doesn’t sound like much, but I haven’t worked out in months with the traveling for holidays etc. Still in an energy slump, but the headaches are better. Gluten was an issue for me as well. So is soy. Have done low carb before with great results but not keto, so trying to do that now. Glad to have a place to go for “like-minded” support! Love your recipes, always buy your books. Thanks!
Mellissa Sevigny says
Thanks so much Rhonda! 2 pounds down is nothing to sneeze at – at least you’re heading in the right direction! Hang in there on the energy thing, I always feel lethargic the first week or so and then BAM it’s like I’m loaded with energy all the time! Just one of the awesome side effects of keto!
Kathy says
Thank you for this. Looks great to take to work. I’m on day five of getting off the sugar and wheat and I think my headache is finally gone. Ouch and thank goodness. Hopefully I remember that next time I’m tempted to stray. Having that out of the way I’m super excited to jump on board with this and happy to be down 5 pounds since Monday. This low carb thing really works doesn’t it? Woo hoo, only 20 more to go. With your help I’m feeling confident I will get there! Thanks you for all you do!
Mellissa Sevigny says
It really DOES work right??? And thanks for sharing your great success so far! The headaches are brutal and I always tell myself I’ll remember next time and not cheat…but that only works about 50% of the time. ha ha! Oh well – happy to be back on the wagon again! Looking forward to keeping up with your progress!!!
Donna says
this is so great help stay on track, cant wait to see the next week
Mellissa Sevigny says
Glad you’re finding it helpful Donna – just posted the 7 day this afternoon!
jessica says
I am down to my final 20 lbs after having my second baby. I have been pretty good at cutting out starches (bread, pasta, sugar etc) but I have not been all low carb.(fruits+ red wine!) I think I need to step it up and get into ketosis. I will get to the grocery store this weekend and join you on Monday.
Mellissa Sevigny says
Ditching the fruit and wine will make a huge difference Jessica! Red wine is a killer for me – stops me dead in my tracks with weight loss. Sometimes I can drink bourbon, but any alcohol will slow me down so when I’m being strict and trying to actively lose weight I try to avoid it altogether. Looking forward to seeing how fast you’ll drop the 20 pounds now that you’re trying keto! Welcome aboard! :)
Christine B. says
I’m on day 3 and so excited to be getting back on track. I am especially excited that I won’t be doing it alone. Thanks for putting this together, Melissa! With the new recipes and shopping lists it’s sure to be so much more fun, not to mention easier.
Mellissa Sevigny says
I really hope so Christine and I’m excited too! Keep me posted on how you’re doing!!!
Lisa says
So I just finished my 1st 5 days – my net carbs were at 20 or below each day. I did experience a light headache the past two days. I weigh in on Fridays and the scale did not move. Should I be worried? I do “feel” better but am a bit discouraged the scale is the same. Thank you for any feedback. I have been tracking on My Fitness Pal.
Mellissa Sevigny says
There are so many variables Lisa so don’t despair. Sometimes I don’t start losing until the second or third week and then it flies off. Everybody is different. Did you try the ketostix to confirm you are in ketosis? If not, get some at your local Walmart or CVS and see if they are showing positive. If so then stay the course and make sure you’re drinking a lot of water. If not, you may need to double check that you aren’t getting any hidden carbs.
Rachel Bergstrom says
I want to try keto for the first time, but i must admit im a bit afraid of letting myself down!! i just need to get my head under control and read every ones success story. love all your recipes and i feel quite excited about starting with your wekk plan tomorro.
Mellissa Sevigny says
Don’t worry Rachel, you got this! Keto is easy and it’s a great way to lose because the initial water weight drop is usually pretty significant which is a great boost and motivator to continue. Plus you can eat bacon and cheese so what’s not to like!? Come on – you can do it!!! Keep us posted!
Nancy A. says
This sounds great, I would like to do it, but don’t exactly know how or what it is. Will continue reading about it here and all these comments are helping me a lot. Thank you, I need something after the holidays to get me back on track. It is hard after enjoying all that sugary stuff!
Mellissa Sevigny says
It’s basically a low carb plan Nancy. Stay below 20g net carbs a day is the biggest thing to remember – everything else is secondary! Hope you’ll join us!
Robin Kurtz says
I know you have to limit your protein too as well as your carbs, so that the fat you eat is used to burn fat , and the protein won’t be used to burn fat instead, but how can you limit your protein when so many foods have it in them, like eggs, cheese, meat, yogurt, ect.?
Christy says
My husband and I have been going back and forth about low carb since we got married, 12 years ago. He went to the extreme of huge amounts of cheese and high fat meats, so much so that he got meat sweats. I decided to try South Beach years ago and lost 25 lbs. Then started getting to lax about eating and it all came back and it brought friends!!! Grr! So when I decided last year to go on low carb and working out, I slimmed down but never lost and weight. Eating healthy around the holidays was a joke when you are on a diet, so here comes more weight. So when I saw your site the other day I got really excited!! I thought “finally a website that I can follow along with the foods. ” Some of these recipes that are out there are weird! Maybe it’s just me, but I have never heard of these ingredients and how do I know that they are good for me to eat? I don’t want bad stuff in my body. I want real food! Ingredients that I can read, and food that I can buy at Wally World. Lol! So, thank you very much for your posts and know that there are real people out there that find the simple things like this, quite important.
Mellissa Sevigny says
Awwwww – thanks so much Christy and welcome to IBIH, where we eat REAL food and make it delicious! :) I’ve been on and off low carb too and one reason I always fell off in the past was the boredom of so few choices! That’s what motivated me to start blogging low carb recipes and it’s always rewarding to hear that people are enjoying them and that they are helping them reach their goals too! Looking forward to keeping up with your progress in our weekly updates!!!
Cora says
I really appreciated finding your website yesterday as I just restarted my low carb eating after the holidays:). I look forward to trying out all your great looking recipes! Just what I needed…new food ideas and a community of others kicking off renewed low carb efforts!
Thank you!
Mellissa Sevigny says
Welcome Cora, we’re happy to have you aboard!!!! :)