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
Kristin says
I just found this website and am super pumped to give this a try. I have just recently become gluten free for health reasons and was having a hard time with what to eat so this is very helpful! Is there anyone out there trying this for 2015? I would love a support partner!!
Kat says
Just found this site and I love it!!! I have PCOS and I have had some success with low-carb but I always find myself failing and I think a lot of it is lack of ideas for meals so this is great!!!! I am starting tomorrow! Just trying to prepare myself for the headaches :-( and trying to motivate myself to get to the gym! Thank you for your hard work!!!
daniel says
How did you work out the calories for the egg salad? Every other salad has much more and when working out from the ingredients it seems to be more than 166 for 1/2 cup.
Thanks
Mellissa Sevigny says
6 large eggs 460 calories, 2 Tbsp mayo 200 calories, 1 tsp lemon juice 1 calorie, 1 tsp dijon mustard 4 calories – divide by 4 servings for a total of 166.25 calories.
daniel says
Perfect. Thanks :)
Katy says
Just did one batch of egg salad for starting tomorrow. Is this really 4 servings? It seems very little to eat only 1/4 of this. The half would be ok, but I think I’m starving when I eat that less :(
Mellissa Sevigny says
You can eat as much as you like Katy, it’s just easier to calculate the nutrition info that way but double up if you need to!
Susana says
Do you eat any greens like spinach during your fast?
Terry says
Hi Melissa, I have to agree that finding your website was indeed a godsend! I, too have been more or less stumbling around doing low carb with no direction. I have managed to lose 30 lbs. but that’s only 1/3 of my goal. I plan on doing the 3 day Keto Kickstart plan starting tomorrow and hope to be further on my way with your meal planning and recipes. Thank you so much for your site.
Belinda Pratt says
I would love to join you on Facebook. Do you have a Facebook name?
juliendbq says
I love your recipes, but I really wanted to comment on how delighted I am to see recipes that don’t involve a lot of special ingredients that crush my grocery budget. Thank you for that, Mellissa!
samurray says
Blaaaaarrrrggg blah ugh BOOO! freaking detox…i have been hovering on the edge going in and out of ketosis for the past three weeks..im new to this whole thing so i keep fudging up here and there on the carb content of items. Think I am finally on track since I started logging everything with a food tracker on my fitness pal so it should be going a lot smoother in the nextlittle bit. I have 100lbs to lose and I keep weighing myself anxiously (i know i shouldnt) but the scale is barely budging despite some significant changes. is this normal in the beginning or am i doing something wrong? i know i havent had keto down pat but my calorie intake is like 1200 now and it was waaay higher previously (i got fat for a reason afterall). I drink tons of water but my energy levels have been miserably low so im still somewhat sedentary other than typical housework (i have 4 boys i TRY to keep up with) Any input you might have would be very much appreciated.
Fantastic blog btw. I love how much your voice comes through in your writing. :)
Matt says
Finding this website was a godsend! I’ve been doing low carb for about 4 months now and have managed to drop a good deal of weight but meals were beginning to get a bit monotonous. Lots of great ideas here, very well explained and with the nutritional breakdown. Thanks so much!
Mellissa Sevigny says
Thanks so much Matt and welcome to IBIH! Congrats on your weight loss so far, and I hope the recipes here help you keep going strong!
Belenda says
I love egg salad. When I used to work by a nice Jewish deli, I’d get the egg salad bagel only they mixed in chunks of avocado with the eggs. Quite yummy combo! Just thought I’d throw that out as another spin on egg salad. Thanks so much for all your hard work. I’m going to start keto in 1 week. Will be following each week of your plan
Mellissa Sevigny says
Thanks Belenda, I’m a huge fan of eggs and avocado too! I’m pretty sure there is a guacamole inspired deviled egg recipe on the blog here somewhere, but I never thought of making it into egg salad! Duh! All of the same great flavor but so much less work!!!! Definitely going to have to try that, thanks for sharing!!!
Sharon says
I love your blog!
Help! I wanted to do keto diet but is currently confused I’ve been reading tons of blogs and keto books – I know I need to consume less than 20 go of net carb, is there a limit to fat? How much protein do I need? Thank you so much!
Mellissa Sevigny says
Start here Sharon! https://029.asdfasdfasdfge23973.workers.dev/2014/01/3-day-keto-kickstart-menu-plan.html