The best egg salad recipe – 2 ways! This keto avocado egg salad is a delicious side dish with your next meal. It also makes a perfect dish to take with you to your next social event. Best of all, it’s low carb, high protein and loaded with flavour!
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Easy healthy lunch ideas
Healthier deviled eggs
Simple appetisers for your next get together
Baked frittata with tomato and bacon
Keto is the talk everywhere right now. A diet that lets you enjoy cheese and bacon. Sign me up.
But in all honesty, I’ve never been great at diets. I aim to eat well most of the time, with the exception of my hard to cure sweet tooth that can at times be my downfall. If there ever was a diet for me to jump onto, keto could be the one.
To keep it keto-friendly, make sure you choose a low sugar, low carb mayonnaise (or switch it with Greek yogurt instead)
This keto egg and avocado salad is great no matter if you are dieting or not though. It is simply an amazing way to incorporate avocado into your favourite classic salad to add a little extra good fat to your day!
Avocado Egg Salad 2 Ways: Recipe Variation
There are two ways to enjoy this recipe. With or without adding lettuce. Our lettuce experiment came about when we had too many people and too little salad one day.
We ran out of eggs and there was no time to make more, so it was easier to just fill out our existing salad with a little extra… salad.
This recipe is great with or without lettuce. By adding lettuce, it goes further, has an extra bit of salad crunch and it tastes like an egg and lettuce sandwich minus the bread!
The key to using lettuce in your recipe is to make sure you add it at the last minute. In fact, the best egg salad is always one you make at the last minute where possible. If you add the lettuce a long time before serving, it will lose that crispness and you won’t get the extra crunch in your salad.
So chuck in your shredded lettuce just before you are ready to serve up your salad if you can and it will be the best!
Otherwise, put together a double batch and plan ahead… so you don’t get caught with too little salad like we did that day!
The Perfect Boiled Eggs
I have often been guilty of over-boiling my eggs. I used to think you could just boil for 20 minutes while you go do some other jobs and come back to them later. Oops!
Avoid over-boiling your hard-boiled eggs or they will end up looking grey and lose their vibrant yellow. No one wants grey-looking egg salad for lunch!
There are plenty of different methods of achieving perfect boiled eggs. Boil for just a few minutes then turn off the heat and let them cook in the already-hot water. Or some people even turn off the water as soon as it starts boiling, leaving the heat to cook the eggs through with the lid on.
Or if all else fails, an egg cooker is a useful gadget for perfectly cooked eggs every single time!
Healthier Keto Avocado Egg Salad Alternative
If you want to go a step further to making your avocado egg salad recipe healthier, there is one simple way to do this. Ditch the mayo and switch it for Greek yogurt.
This simple ingredient switch means you get a lower-fat alternative to your salad and it remains keto-friendly too.
Check out these recipes too:
Slow-cooked pulled pork rolls
Taco potato bake
Oven-baked calamari rings
Garlic chicken balls
Recipes with Greek yogurt
Keto Avocado Egg Salad
Yield: 6 serves
Prep Time: 20 minutes
Total Time: 20 minutes
The best egg salad recipe - 2 ways! This keto avocado egg salad is a delicious side dish with your next meal. Best of all, it's low carb, high protein and loaded with flavour!
Ingredients
4 hard boiled eggs, roughly quartered
1 large avocado, peeled, pitted and semi mashed
2 tbsp mayonnaise (low sugar)
½ cup bacon, finely diced
1 tbsp parsley, chopped
½ small red onion, finely diced
1 tbsp chives, chopped
1 tsp lemon juice
Salt and pepper to taste
1 cup lettuce leaves, shredded (optional)
Instructions
Hard boil eggs on stovetop.
While eggs are boiling, finely dice up bacon and cook in a frying pan until browned. Set aside to cool.
Remove eggs from heat, pour out the water and cover with cold water.
Once hard-boiled eggs have cooled, peel off eggshell.
Roughly dice up eggs into quarters or smaller if using really large eggs.
Semi-mash avocado into thicker chunks.
Add all ingredients to a bowl and mix well.
Optional: Add in a cup of shredded lettuce to your salad just before serving and mix well.
Garnish with chopped chives to serve.
Notes
Take care not to over boil your eggs otherwise they will lose their yellow yolk colour and end up looking grey.
Mash avocado only slightly, leaving bigger chunks rather than the consistency of guacamole.
If using lettuce, don't add until the last minute, just before serving if possible otherwise it will lose the crispness and end up soggy.
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Avocados contain 5 g Monounsaturated Fat and 1 g Polyunsaturated Fat, making avocados great for a keto diet. A diet high in fat and low in carbohydrates (sugars) that causes the body to break down fat into molecules called ketones.
Here's what we can conclude in regard to portion size: You can have one to two avocados per day as part of your keto diet. This amount is associated with health benefits, including weight loss, improved cholesterol levels and gut health (22).
Avocado. Avocados are a natural and healthy choice when it comes to a keto diet as they contain 1.9g of protein, 1.9g of carbohydrates and 19.7g of fat per 100g. They are also a good source of important nutrients including potassium, calcium, magnesium and B vitamins.
Each (small) avocado has about 2 net carbs. 9 grams of total carbs, but 7 grams of those carbs are fiber. Since you are allowed between 20–30 grams carbs per day on the Ketogenic Diet, you would probably get full before you could eat too many avocados. Avocados are very keto friendly.
It's totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.
However, this mix should be eaten in moderation. "The ideal way not to risk exaggerating with fat and calories is to bring to the table half avocado combined with two eggs, preferably hard-boiled, no more than a couple of times a week," says the expert, who here shares 5 good reasons to choose this meal combination.
Some cheeses suit the keto diet better than others. This mainly comes down to their carb and fat content and level of processing. The best keto cheeses include cheddar, Gouda, goat cheese, and blue cheese, while the worst are cottage cheese and low fat and processed varieties.
Eggs are a great keto diet choice, and you can ply yourself with fiber, vitamins, and minerals by eating an omelet with low-carb veggies. Try onions, mushrooms, garlic, spinach, bell pepper, and squash as options.
Cucumbers are made of 90% water and are almost calorie-free. One cup of cucumbers contains only 16 calories and 3 grams of net carbs, making it a sure fit for a keto plan.
Many low carb alcohol options are available if you follow a keto diet. For instance, pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs. You can drink them straight or combine them with low carb mixers for more flavor.
Eating a diet rich in fat while also limiting carbs prompts your body to burn fat, rather than glucose, for fuel. That's the basis of ketosis. People following a ketogenic diet get 75% of their calories from fats, which ideally should come from avocado, nuts, olive oils, and other unsaturated, or healthy, fats.
Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
Eating refined high carb foods like white bread, pasta, rice, and pastries could prevent a ketogenic state if you end up getting more than your daily carb allowance. While these are fine to eat in moderation if you're not following a low carb diet, those looking to achieve or maintain ketosis will need to limit them.
Introduction: My name is Kelle Weber, I am a magnificent, enchanting, fair, joyous, light, determined, joyous person who loves writing and wants to share my knowledge and understanding with you.
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