21 Easy Keto Egg Salad Recipes
Keto-friendly egg salad is a great side dish – and it also makes a filling snack. You can even dig into a bowl of egg salad for a quick breakfast!
The delicious dishes on this list are full of flavor. That’s thanks to ingredients like spices, mustard, and a certain creamy green Keto superstar… avocado!
And if you’re eating dairy as part of your Keto diet (there’s more on the pros and cons of eating dairy here), you can also enjoy some creative keto egg salads featuring sour cream and Greek yogurt.
There are plenty of other tasty recipes in this list, too. You can find “classic” keto egg salads, along with more substantial options like egg salad sandwiches (yes, that’s right – keto friendly sandwiches are totally possible) and tuna egg salad.
Warning: don’t read this while you’re hungry!
Here are just a few of the Keto Egg Salad Recipes we’ve included:
- Easy Keto Egg Salad Recipe
- Simple Paleo Egg Salad
- Egg Salad Stuffed Avocados Recipe
- Spicy Avocado Egg Salad
- Tuna and Egg Salad with Sour Cream (Contains Dairy)
- Curried Egg Salad (Contains Dairy)
- Bacon and Cheddar Egg Salad (Contains Dairy)
- How fattening is egg salad?
- How many carbs in keto egg salad?
- Are eggs high in carbs? Are eggs low in carbs?
- Is cottage cheese high in carbohydrates?
If you click or tap any of the links above, it will instantly take you to the recipe below. Or download the entire list by clicking on the green button below.
Dairy-Free Keto Egg Salads
Easy Keto Egg Salad Recipe
– Keto Summit
Ingredients: eggs, mayo, mustard, paprika, salt, pepper.
With absolutely no carbs at all, this delicious classic salad is perfect for the keto diet because eggs are full of vitamins and minerals, making them a really healthy ingredient. This is one of the easiest recipes ever and could be really helpful for novice cooks who want to try cooking but don’t have the experience. There is a lovely creamy dressing for the eggs with a bit of spice from the mustard.
Simple Paleo Egg Salad
– Paleo Flourish
Ingredients: hard-boiled eggs, mustard, mayo, pickles, salt.
With only a few ingredients this must be one of the easiest paleo recipes for egg salad, but the flavors are all there! This dish would be perfect for a quick breakfast or a tasty snack to keep you going till dinner. It is a good idea to keep a stock of pre-boiled eggs in the fridge so you can grab a couple for this egg salad when you need something to satisfy. This is also a great filling for bacon cups and keto sandwiches.
Egg Salad Stuffed Avocados Recipe
– Paleo Flourish
Ingredients: avocados, eggs, pickles, parsley, Paleo mayo, mustard, salt, pepper.
This low carb salad is full of taste and healthy fats from the avocado and would make a very satisfying lunch that is quite simple to make. It is also an adaptable recipe as you can cook the eggs to your liking, add in any herbs you like and if you don’t like pickles you can use cucumber. This would also be a great dish to have for breakfast as the salad will give you all you need to keep you going through the morning.
Low Carb Egg Salad
– Ditch the Carbs
Photo Credit: Libby from Ditch The Carbs
Ingredients: eggs, mayonnaise, curry powder.
With less than two grams of carbs, this would be a great salad to enjoy on your keto journey! It makes a good snack when you’re hungry or as a side dish for barbecues and buffet dinners. This salad is flavored with curry powder, but if you prefer things a bit different you can experiment with other spices. This can also be enjoyed with crumbled bacon pieces in it, or you can add in some chunks of celery for added crunch.
High Fat Low Carb Egg Salad
– Low Carb Yum
Photo Credit: Lisa from Low Carb Yum
Ingredients: eggs, coconut oil, mayonnaise, mustard, salt, pepper.
Using the egg fast diet can be very handy to boost weight loss and this egg salad recipe has been designed to fit with this eating plan. As this salad is very low in carbohydrates it is a great dish to make for the regular keto plan too. If you are not following the egg fast you could enjoy this with bacon or use it as a side for grilled meat, but it tastes good enough to eat with a spoon straight from the bowl.
Easy Low Carb Egg Salad
– I Breathe I’m Hungry
Photo Credit: Mellissa from I Breathe I’m Hungry
Ingredients: eggs, mayonnaise, dijon mustard, lemon juice, lite salt, kosher salt, pepper, bacon, lettuce.
This salad would be lovely for a light low carb lunch and is quite quick and easy to prepare. There is a lovely heat from the mustard that sets the egg mixture off really well, and if you decide to serve it along with bacon you get a wonderful combination of textures as well. Serve this salad in lettuce wraps for a quick and simple keto lunch or a filling and nutritious breakfast.
Classic Egg Salad Recipe
– Add a Pinch
Ingredients: eggs, mayonnaise, salt, black pepper.
Here is another classic egg salad recipe that is low in carbs and gluten-free that you can use as a snack, a meal with lettuce wraps or as a side dish for meats and fish. This traditional egg salad can also be served as party food loaded onto cucumber slices or celery sticks. If you like you can add in some crumbled bacon bits for added protein or spice things up with some curry or chili powder.
Easy Egg Salad
– Eat Drink Love
Ingredients: eggs, celery, green onion, mayonnaise, mustard powder, salt, pepper.
With all the flavor of traditional egg salad, this low carb version is really tasty and makes a great filling for sandwiches or lettuce wraps. This keto egg salad can also be served as a side and benefits from the added crunch from the celery and onion. So why not rustle up a bowl of this for your next family barbecue! This recipe uses less mayonnaise than some, making it creamy but not too overpowering.
Mayo-free Avocado Egg Salad
– The Roasted Root
Ingredients: eggs, avocados, lemon juice or lime juice, sea salt.
Egg salad can be a bit of a challenge if you really don’t like mayonnaise, so here is the perfect keto alternative that uses avocado instead. This is a low carb, gluten and grain free recipe that has a lovely green tinge reminiscent of summer and all things fresh. The avocado gives the salad a rich and velvety texture and you could try adding some jalapenos and onion to give it more of a guacamole taste.
Egg Salad Sandwich
– Maria Mind Body Health
Ingredients: eggs, homemade mayo, Dijon-style mustard, dill or your favorite herb, paprika, salt, pepper.
Although this recipe is described as a sandwich, the ‘bread’ is actually keto-friendly puffs that look so good as party food or as a snack after school. The puffs are then stuffed with healthy egg salad flavored with dill and with a bit of a kick from the mustard. This recipe can be made dairy free without losing much flavor if you substitute egg yolks for the cream cheese.
Spicy Avocado Egg Salad
– Jan’s Sushi Bar
Ingredients: eggs, mayonnaise, salsa, onion, celery, avocado, lime juice, salt, pepper, cayenne pepper.
This creamy low carb egg salad has a fabulous hidden secret – the spice! Whether you buy spicy guacamole or make your own, the spice can help lift the flavors and make the salad even more interesting. This dish can be served in a pepper as described here, or you can simply heap it onto salad leaves, but my favorite way to serve it is to cut the cucumber in half lengthways and hollow it out a bit then pack the egg salad into the ‘boats’.
Creamy Egg Salad with Capers
– Aggie’s Kitchen
Ingredients: eggs, light mayonnaise, mustard, celery, salt, pepper, capers.
In this delicious keto egg salad recipe, the capers add a great salty and savory taste to the eggs and you might find you don’t need to add in any additional salt depending on the capers you use. You can use your favorite keto mayo and mustard and the ratio is also up to you – if you prefer things a bit milder, use more mayo than mustard and vice versa. This can then be used as a topping for veggie slices.
Keto Egg Salad Containing Dairy
Tuna and Egg Salad with Sour Cream (Contains Dairy)
– Low Carb Yum
Photo Credit: Lisa from Low Carb Yum
Ingredients: eggs, celery, mayonnaise, sour cream, mustard powder, chives, parsley, salt, black pepper, tuna.
This lovely egg salad is packed with extra protein and is high in healthy fat as it uses tuna as well as eggs. As with many egg salad recipes, this one is quick and easy to make and can be served on its own as a snack to keep your hunger at bay or as a light but filling lunch by serving it on lettuce wraps. The chives add a little peppery note and you have a lovely crunch from the celery pieces to set off the soft egg.
Caesar Egg Salad Lettuce Wraps (Contains Dairy)
– Peace, Love and Low Carb
Photo Credit: Kyndra from Peace Love and Low Carb
Ingredients: eggs, creamy caesar dressing, mayonnaise, Parmesan cheese, black pepper, romaine lettuce leaves.
This is a really tasty low carb and gluten free egg salad recipe that is ideal for the keto diet and serving it on lettuce wraps makes this dish perfect for a flavorful lunchtime meal. With the garlicky caesar dressing having a kick of spice from the mustard, this is bound to lift the flavor of the eggs. If you have some boiled eggs in the refrigerator, it will take just minutes to prepare this dish – perfect for unexpected lunch guests!
Avocado Egg Salad (Contains Dairy)
– The Healthy Foodie
Photo Credit: Sonia from The Healthy Foodie
Ingredients: eggs, avocado, green onion, Greek yogurt, sour cream, lemon, walnuts, parsley, hot sauce, salt, black pepper.
If you like your egg salad to be super-creamy, you are going to love this one! It uses avocado, sour cream and yogurt to give you the ultimate in creamy texture. If you have a nut intolerance you can omit the walnuts and if you are keeping things keto make sure you use keto-friendly bread for serving this. If you like things spicy you can also add in some hot sauce to give the salad a bit of heat.
Avocado Egg Salad (Contains Dairy)
– Diethood
Ingredients: eggs, avocado, green onions, bacon, yogurt, sour cream, lime, dill, salt, pepper.
Here is another great keto egg salad recipe for those of you who can’t have mayonnaise but still need that creamy texture. This dish is chunkier than some, with a bit of crunch from the bacon and a zesty citrus hit from the lime juice. Because you are using avocado, this salad is higher in healthy fats than your regular one, but the carbohydrate level is still quite low.
Curried Egg Salad (Contains Dairy)
– Her Christian Home
Ingredients: eggs, curry powder, yogurt, salt, onion, apple, pecans, chives.
In this healthy egg salad recipe, you get a gentle curry flavor, a bit of freshness from the apple which makes a lovely contrast with the soft egg and creamy sauce and a bit of crunch from the pecans. This is another mayo and grain free recipe that you can add to your cookbook under snacks or sides. It also makes a wonderful filling for sandwiches and wraps and can be very popular with even the younger members of the family.
Breakfast Egg Salad with Bacon (Contains Dairy)
– A Farm Girl’s Dabbles
Ingredients: eggs, mayonnaise, Greek yogurt, Dijon mustard, bacon, red onion, chives, kosher salt, black pepper, whole-grain bread.
I love eggs and bacon for breakfast but would never have thought of eating them in a salad until I found this recipe! In the heatwave we have had over the past few weeks it has been a no-no eating hot things in the morning, so I made a batch of this salad and everyone loved it. This recipe shows the salad served on bread, but if you are keto you want to avoid that and use low carb alternatives or just tuck in with a fork!
Avocado Egg Salad (Contains Dairy)
– Skinny Taste
Ingredients: eggs, avocado, mayonnaise, yogurt, chives, red wine vinegar, Kosher salt, pepper.
This low carb egg salad is also low in calories and could be enjoyed on a weight loss program as well as the keto diet. There is a lovely green color from the avocado, making this a great side for your St. Patrick’s Day celebration meal or for a family barbecue. One different idea for serving would be to hollow out small tomatoes then stuff the egg salad inside for an easy-to-eat snack.
Egg Salad with Bacon Recipe (Contains Dairy)
– Add a Pinch
Ingredients: eggs, mayonnaise, bacon, diced red onion, salt, pepper.
Traditionally, egg salad was simply a mixture of egg, mayo and salt and pepper, which was tasty but a bit samey, so it is a great idea to ramp up the flavors by adding in some bacon as loads of dishes taste better with bacon! You will find the eggs are much easier to peel if you boil them then place them in iced water for a few minutes to chill them quickly, then this keto gem can be served as it is or on celery sticks or keto bread.
Bacon and Cheddar Egg Salad (Contains Dairy)
– In My Red Kitchen
Ingredients: eggs, mayonnaise, yellow mustard, bacon, cheddar.
If you are a fan of egg salads you will love this one with added bacon and cheddar cheese making it absolutely delicious! This is an easy keto recipe and once you have cooked the eggs and bacon it only takes minutes to combine the ingredients and make the finished dish. You can serve this for breakfast, as a filling for wraps or sandwiches or as a topping for tomato slices. Just enjoy!
How fattening is egg salad?
To answer this question, we’re going to recap one of the key cornerstones of the Keto diet:
Eating high-fat foods (like egg salad) isn’t necessarily fattening.
It all comes down to two things…
1. What type of fat are you eating?
There are good fats, like avocado oil and olive oil, which are full of heart-healthy monounsaturated fats.
Other good fats to eat are coconut oil and ghee, which have been linked to healthier cholesterol levels.
And then there are bad fats, like sunflower oil and canola oil, which contain harmful trans-fats and are linked to inflammation.
You can find more details in our article on Good Fats and Bad Fats on Keto.
2. Are you sticking to your daily macros?
Your daily macros are the amount of protein, fat, and carbohydrate which you should be eating each day – and you can figure out your daily allowance quickly and easily by using our Keto Calculator.
By sticking to your macros, you’ll be giving yourself the best possible chance of getting into ketosis, which can help you to lose weight and boost your energy levels…along with other scientifically proven health benefits!
Which means the answer is…
No, Keto-friendly egg salad isn’t fattening! It’s full of healthy fats and high in protein, so don’t be afraid to enjoy it as part of your Keto diet.
How many carbs in keto egg salad?
The exact amount of carbohydrates in a keto egg salad varies a little from recipe to recipe…
- Keto egg salad usually contains between 0 g and 2 g of carbohydrates
- A Keto egg salad with avocados is typically a little higher in carbs, usually containing between 5 g and 6 g of net carbohydrates.
When it comes to watching your daily carbohydrate count, egg salad isn’t the “bad guy.”
You’re likely to get bored of eating egg salad long before it makes a significant dent in your daily carb count. The real thing you need to watch out for is our deliciously decadent Keto desserts…
Are eggs high in carbs? Are eggs low in carbs?
Eggs are very low in carbs!
You’ll find one large egg typically contains 1 g of carbohydrates.
So don’t be afraid to make eggs, in all their glorious varieties (scrambled, fried, boiled, egg muffins, deviled eggs, and – of course – egg salad) the base for your meals.
Is cottage cheese high in carbohydrates?
Cottage cheese (if you eat dairy) is a common addition to low carb Keto egg salad recipes. The creamy flavor and the curds texture make cottage cheese a perfect addition to egg salads.
But what you might not be aware of is the fact that cottage cheese contains around 4 g of carbohydrates per half-cup serving. (1)
While it’s not super high in carbs, you should make sure to add it to your daily carb count to make sure you’re not overeating it.
As with all dairy products, overeating can be a huge problem. In particular, if you’re doing Keto for weight loss, then foods like cottage cheese can be a detriment to you achieving your goals.
But if you are enjoying cottage cheese as part of your Keto diet, make sure you stick to the full-fat variety. It tends to be more nutritious and contain less added sugars than the low fat equivalent.
