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!
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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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 are a really popular choice with people following the keto diet since a whole avocado contains only 17 g of carbs — of which 14 g is fiber — and 30 g of fat. They are also high in many vitamins and minerals, including potassium and B vitamins.
An egg fast is a short-term, ketogenic diet that revolves around eating eggs, cheese, butter, and other fat sources like avocado or coconut oil. People go on the egg fast for 5 or so days to break their weight loss plateau.
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.
But can you consume too much avocado? According to Dr. Will Cole, a functional medicine practitioner, "For most people a half to two avocados a day is a great idea for a nutrient-dense clean diet.
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.
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.
Regular, full fat sour cream is made from cream and contains far more fat than carbs. Therefore, it's considered keto-friendly. However, low fat or nonfat sour cream is not. Full fat sour cream can provide some variety in a keto diet when used as a dip base or incorporated into recipes to boost the fat content.
Can you eat tomatoes on the keto diet? "Tomatoes are keto," says Abby Langer, R.D., author of Good Food, Bad Diet. "They're low in carbs, so they fit perfectly into keto." One whole medium tomato contains roughly 5 grams of carbohydrates, of which 1.5 grams are fiber and 3 grams are sugar.
Can You Eat Bacon On a Keto Diet? While you may not think of bacon as diet food, most types of bacon fit perfectly into a keto diet plan since they're low in carbs yet high in protein and fat. That means bacon is perfect for snacking on in the afternoon or mixing into your chicken dinner dish for some extra flavoring.
BOTTOM LINE: An egg fast is an extreme, brief version of the keto diet that restricts you to eating mostly eggs, cheese, and butter for 3–5 days. It may promote short-term weight loss, but it risks nutrient deficiencies and weight regain.
Also known as a keto 3 day fast, this extreme diet is used by some to help kickstart ketosis. During this time, you'll eat only eggs (at least 6 whole eggs a day), cheese (1 ounce of full-fat cheese per egg consumed), and butter (1 tablespoon / 15 grams), or another healthy fat per egg consumed.
Anything that contains calories can break a fast. This means that you are to avoid any kind of food, beverages, and supplements with calories. It doesn't matter if it's ketogenic, paleo, vegan, carnivore, etc. because any amount of calories will provide your cells the energy they require.
Avocados contain ~34g of fat (71% of it being saturated) and 23g of carbs (82% fiber). The keto diet promotes sustainable weight loss and heart health, so if you're following the diet for either reason, I would recommend keeping your avocado intake below 3 a day.
Adding avocado to your meals may also benefit weight management. 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 addition to a high quantity of fiber, avocados possess phytochemicals and other nutrients which aid in many physical health processes such as: Lowering blood pressure (due to high levels of potassium)Lowering cardiovascular inflammation. Prevention of cataracts and protection against UV light damage.
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 ).
Introduction: My name is Carlyn Walter, I am a lively, glamorous, healthy, clean, powerful, calm, combative person who loves writing and wants to share my knowledge and understanding with you.
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