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
LindaCC says
I’m on board. Cleaning out pantry, shopping and starting Monday. My story is very similar to yours Melissa. Have been low carbing for years. Lost 35 lbs and maintained however this last few months got very loose and ate things I would not dream of in 8 yrs. 20 lbs up now.
Type 2 runs in my family with my mother now having severe dementia… so with that motivation I researched and researched to keep my blood sugar numbers normal thus sticking with low carb. I need to stay in nutritional ketosis to be healthier, loose the lbs again, and continue on to loose even more. The higher carbs and gluten I have allowed in has enraged my inflammation, played havoc with my sinuses, congestion, overall aches and pains. The list could go on and on.
I appreciate your frank straight forwardness. Thanks for the time and effort this takes.
Mellissa Sevigny says
Hi Linda! Yes, it sounds like we’re in a similar boat! I feel so horrible physically and even mentally when I don’t eat low carb, but once I start it’s like I can’t stop and the weight just creeps on. Hoping this time will be different for both of us! :)
LindaCC says
Hi Melissa,
Just wondering how we activate a photo of ourselves when we post a comment?
Thanks
LindaCC
Mellissa Sevigny says
I think it’s active when you sign in through wordpress if you have one there, or if you assign one when you register an email to comment. Not really sure how to go back and do it after the fact, or if you can edit your profile. I’ll look into it!
Starla says
I just discovered your site a couple of weeks ago, and just want to say thank you! I needed some new inspiration, and some new ideas, and you’ve got that and then some!
I’m insuline resistant, and recently found that I’m gluten intolerant as well. Have to admit, it made me a bit mopey. :-(
The shot of positive optimism in your writing was much appreciated! And your admission to your own temporary gluten-folly above makes me feel I’m reading someone who understands.
I am subscribed, and your cookbook is already on my iPad kindle app! Can’t wait to try the crackers!
Mellissa Sevigny says
Welcome Starla! Sorry to hear about your newly diagnosed gluten intolerance but the good news is that you should be feeling better soon now that you’re off of it! You’ll find that there are SO MANY delicious alternatives now that you will hardly miss the gluten once you get used to it. I usually cheat from convenience rather than cravings when it comes to the gluten. But then once I start eating it the cravings start again and that’s when it’s really hard to get back off of it. The crackers are awesome though and hopefully you will enjoy them! Thanks for taking the time to comment!
Debbie Schmoekel says
I’m trying “again”. Guess I should take the word trying out of that statement. Your blog and your help will make me successful this time. I’m so tired of starting and stalling. My downfall is the lack of planning and I’m so looking forward to your help. ;) Earlier you mentioned a keto calculator.. what is that ?
Thanks so much for offering to share your work with us ! Love it and definitely appreciate it.
Mellissa Sevigny says
Planning is definitely key to success for me too Debbie! If I don’t have something low carb friendly handy and I’m starving, I’m so much more likely to cave and eat something off plan which usually leads to a week long hiatus and a few gained pounds! sigh. Hopefully the menu plans will help ALL of us to avoid that outcome! :) Here’s a link to the keto calculator – it helps you figure out what to shoot for for calories, fat and protein. It’s just a guideline though, you don’t have to live by it strictly – some people like the structure of it though. http://keto-calculator.ankerl.com/
Mellissa Sevigny says
A lot of people have success on keto with getting rid of PCOS! If you check out the reddit r/keto forum and search under PCOS you’ll find tons of stuff on it and success stories! Hope this works for you too!
redeyedtreefr0g says
I’m with you!
I love this blog, and it’s actually the only food-related one I follow currently. My husband and I showed his mom how to do Keto for the month she was here, then we’ve been off it since Christmas day. I’ve found that this time, even though I made a list of things I thought I wanted to eat while we were off the diet, absolutely NONE of it was something I’d consider a craving.
My mom-in-law has already restarted Keto since we drove her home a few states over. I’m starting to really miss bacon and pork rinds. We’ve decided that today is our last day of carbs- today is the last day that bids will be accepted for a few school bus routes based at the terminal nearer home, and if I win one, it means I’ll be able to bike to work again.
I too tend to get headaches, though I’ve noticed they have been less strong each time we transition. They tend to be easily fixable with a simple dose of Excedrin now. Mom-in-law seems to be feeling a thick brain fog, as she calls it. I don’t have that, bad enough to notice anyway. I’m VERY excited to get back on Keto so my husband stabilizes mood-wise. That man was not built to eat carbs- Ketosis is a blessing. With carbs, he may say he’s not angry, but I get tired of hearing how EVERY single other driver out on a road should be shot/have their license taken, etc. when we’re going somewhere. He is much more easy-going without the carbs.
Anyway, we’re with you!
Mellissa Sevigny says
Ha ha! Thanks for the comment – it made me LOL! Carb induced road rage? Maybe that’s Mr. Hungry’s problem too! Must be the blood sugar swings that do it. Nice that you have the whole family jumping on the keto bandwagon – wishing you all the best success and looking forward to getting updates! I had brain fog the first few times I got into ketosis too (good thing I wasn’t driving at the time or your husband would have really gotten ticked off at me – ha ha!) so tell your MIL it does pass so to hang in there!
Mary I. says
Thank you so much for all your hard work, Mellissa! Moral support is just what I need right now. I’m feeling disgusted with my bingeing and weight gain. Shame on me, right? Glad to know there will be a place to go to find people with similar goals. You rock!
Mellissa Sevigny says
No shaming here Mary, but I know what you mean! I feel so much more in control on keto and it definitely helps my self confidence overall! We got this!
Patrece says
I am so excited to have found your blog. The presentation and numerous amount of recipes are greatly appreciated. I have recently realized an allergic reaction to gluten products and am focusing on low-carb/gluten free eating. I can’t wait to begin trying some of the recipes along with the Keto Plan. Thank you so much!!
Mellissa Sevigny says
Welcome Patrece! Gluten free makes me feel so much better and hopefully it will for you too! Hope you enjoy the recipes and looking forward to hearing about your progress!
Brooke says
Oh I am so excited for this! I have to say I absolutely love your blog. I’m a college girl and people always think I know what I’m doing in the kitchen but I just use your amazing recipes! They are so easy to follow and use normal ingredients I can actually afford and find in small town Mississippi. After my Christmas eating frenzy, I need help getting back on track and this is exactly what I need! Thank you so so so much! I really feel confident that I can do this. Someone asked if I had a New Years resolution and I said “yeah… Same one I have every year! Lose weight. Never actually happens but whatever…” I have been overweight most of my life. Years ago I went on Atkins, did great, lost a lot of weight and then I hit my stressful senior year of college and well I’ve been gaining weight since. Now I’m in veterinary school and have no free time! But with your help I know it’s manageable and I can do it! So thank you again and I can’t wait to do this with everyone! Oh and I loved the last post… “Chickens prancing around being fed vegan feed by a 1000 virgin milk maids” hahaha oh I shared that one with friends!
Mellissa Sevigny says
Hi Brooke and thanks so much! I’m with you and the up and down with weight thing – so frustrating! I’m so glad you’re finding the recipes easy and delicious – it’s what I aim for when creating them! I’m happy to keep making you look good – in more ways than one! ha ha! Looking forward to keeping up with your progress – we can definitely do this!!!
Beth Fagundes says
I started on Wednesday and then BAM the cold/flu that has been running rampant these days hit me. I ate next to nothing since Wednesday evening except chicken bullion and tea. I figure by tomorrow I should be eating again and back on track. Thanks Melissa for all the hard work and being willing to share with all of us your great ideas and status!
Mellissa Sevigny says
Sorry to hear that you are sick Beth, I hope that you’re feeling better soon! The good news is that you’ll probably lose a few bonus pounds so good on you for getting a head start! ;)
Becky says
Like so many others here I am excited to read your posts and see that I am not the only one that had gotten off track. My daughter’s wedding is in June and I need to get back on track! Thanks for the boost and the recipes. Getting the stuff for the Chili today.
Mellissa Sevigny says
June is still plenty of time Becky – and congrats on your daughter’s upcoming wedding! We’ll have you in tip top shape by then! Hope you like the chili, I had some for lunch today and it was great! :)