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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It's so easy. Slice a hard-boiled egg or two and some ripe avocado, season with salt and pepper, and enjoy. This duo can also serve as a base for more elaborate dishes like egg salad sandwiches, salads, or grain bowls.
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.
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 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 a simple healthy protein-packed breakfast, snack or light meal! Simple to make, tasty and satisfying. If you haven't had an egg and avocado toast breakfast yet, now is the time!
We don't suggest going on a guacamole only diet (although that does sound delicious), but if you're looking to burn belly fat, incorporating an avocado into your meals may do your waistline some good. Avocados are also packed with monounsaturated fats which increase fat burning and help scorch calories after eating.
Avocado has a rich yet subtle flavour and a wonderfully creamy texture that pairs beautifully with eggs. Avocados are also high in fibre and contain loads of healthy fats necessary for a nutritious diet.
Instead, try incorporating a variety of low intensity, steady state activities into your workout routine to get the most bang for your buck on the ketogenic diet. Jogging, biking, rowing, and doing yoga are just a few examples of physical activities that may be especially beneficial on keto.
Some of the best meats for keto include beef, pork, chicken, salmon, and bison. Still, all plain, unprocessed meats are keto-friendly and low in carbs — so there are plenty of options to choose from. However, you may want to choose your meats based on other factors in addition to carb count.
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.
Mayonnaise is the perfect condiment for the Keto Diet because it consists of high fat, low protein, and zero carbohydrates. It also has many health benefits that can help you maintain Ketosis and achieve your weight loss goals on the Keto diet.
The simplest way to enjoy avocados is by sprinkling them with a pinch of salt and pepper. You can also try other seasonings like paprika, cayenne pepper, balsamic vinegar, or lemon juice.
Avocados are higher in calories than other fruits, so keeping portions small will help with losing weight. Try to keep avocado to an 80g serving per day, which is about half of 1 avocado [6]. The other benefit to having just 1 serving of avocado a day is that you'll be eating a wider variety of fruits and vegetables.
Although it may seem difficult to incorporate fruit into your keto diet, options are available. Lower-carb options include avocado, olives, lemons, limes, and coconut. Therefore, if you are on the keto diet and still want to eat fruit, there are plenty of choices.
So, eating more high-fiber foods, like avocados, may be a good choice for those wishing to promote weight loss or maintain body weight. Following a diet high in fiber has been associated with body weight maintenance. Some studies suggest that avocados may help improve satiety, enhance weight loss, and reduce belly fat.
Introduction: My name is Lidia Grady, I am a thankful, fine, glamorous, lucky, lively, pleasant, shiny person who loves writing and wants to share my knowledge and understanding with you.
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