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The keto egg salad is low carb, creamy, delicious, very filling and super easy to prepare. Enjoy a fabulous salad loaded with healthy fats, protein from eggs and avocado.
Perfect for a quickketo lunch, this salad is packed with healthy fats and protein to keep you full for longer.
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Ingredients for the Keto Egg Salad
How to make keto egg salad?
Creamy Healthy Keto Egg Salad – Low Carb Recipe
Eggs are the most versatile foods you can enjoy on a low carb diet. Super-food, nature’s miracle packed with nutrients, eggs are a perfect combination of vitamins and minerals that our body needs to work correctly.
Ingredients for the Keto Egg Salad
I love to make a few tweaks to the classic egg salad recipe to make it healthier and filling. Avocado gives a creamy texture and adds tons of flavor. You can leave the avocado out if you are not a big fan.
1 large avocado, ripe, pitted and peeled
3 eggs, boiled and chopped
6 cherry tomatoes, chopped
1 small cucumber, peeled and chopped
2 tbsp sour cream
1 tsp fresh lemon juice
2 green onion sliced into thin rounds
1/4tspsalt
1/8tsp ground pepper
1/4 tsp paprika powder
As you can see, I didn’t use any mayonnaise because it’s hard to find one at the supermarket that’s sugar-free, has healthy fats that are keto and doesn’t have any fillers.
If you want you can replace the sour cream with homemade mayonnaise or with avocado oil mayonnaisethat is keto compliant and can be ordered on Amazon.
Sometimes I love to add fresh dill or fresh parsley to my keto egg salad to enhance the taste and boost the healing properties.
How to make keto egg salad?
Making this salad relatively simple. All you have to do is to gather the ingredients, chop them into small pieces and mix everything.
Boil & peel the eggs. Chop them into small pieces.
In a bowl, mix all the ingredients until well incorporated.
If needed add more spices, to taste.
Serve in lettuce wraps or spread on a 90 seconds keto bread slice.
How many carbs are in eggs?
According to USDA, one large egg (50g) provides minerals, vitamins, healthy fats and high-quality protein for only 0.7g carbs.
Most of this nutrients are found in the yolk, so eat the whole egg.
A large egg has less than one g of carbohydrates, so most people following a ketogenic diet don’t count the carbs in eggs.
They contain small amounts of every nutrient we need to be healthy.
All these fantastic health benefits come with eating a large egg: 77 calories with 0.7g carbs, 6 grams protein and 5 grams of healthy fats.
Vitamins and minerals in eggs
If you are bored of eating eggs the same way over and over, the egg salad is an excellent idea of how you can use eggs deliciously. Look at this fantastic vitamin and minerals that can be found in a whole egg.
Learn how you can make a healthy keto egg salad with avocado. It’s super nutritious, low in carbs, rich in minerals, vitamins, and fiber. Perfect for a quick keto lunch, this salad recipe provides a lot of health benefits. Avocado makes the salad nutritious and healthy.
These nutrition facts listed are determined using nutrition information from the USDA Food Database. Our nutrition facts are accurate, but if you are using different products, please make your calculations. Net carb count is calculated by subtracting both fiber and sugar alcohols because they don’t raise blood sugar.
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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).
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.
We used the avocados in salads, dips and stuffed them with our favorite toppings. Try our Chipotle Cheddar-Broiled Avocado Halves, Chicken Salad-Stuffed Avocado Halves or get inspired with our other delicious ways to love avocados today.
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.
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.
Some preliminary evidence suggests avocados may help promote weight loss. In one study, consuming one avocado daily along with a reduced-calorie diet supported weight loss and altered the gut microbiota of people with overweight and obesity ( 16 ).
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.
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.
The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.
Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries. If you're unsure whether the keto diet is right for you or how it may affect your health, consider speaking with a dietitian or your healthcare provider.
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.
With 11.2 grams of net carbs in each cup (156 grams), cantaloupe can be incorporated into a well-planned ketogenic diet. Cantaloupe also contains folate, potassium, vitamin K, and beta carotene.
Watermelon. Here's a juicy tip: Cup for cup, fruits that are high in water or fiber have fewer carbs than other fruits. Watermelon, the sweet summertime treat, is 92% water and the lowest-carb fruit by far, with 7.5 carbs for every 100 grams.
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.
Although the fat content of avocados makes them high in calories, a 2022 study published in the Journal of the American Heart Association observed that people who ate one avocado per day for six months maintained a stable body weight. In other words, avocado consumption did not contribute to weight gain.
As a guideline, 15 to 30 percent of your diet should come from whole food sources of fat, including avocado and other healthy fats, like nutrient-dense seeds and nuts. Assuming you are eating some seeds and nuts and utilizing some coconut oil for cooking, a half to a whole avocado a day is a good general amount."
Summary. Eat one-half to one avocado a day to reap the health benefits of the fruit. There are not many downsides to eating more than one avocado a day, though their high fat content might cause some stomach discomfort.
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