The wonder soup recipe also called cabbage wonder soup, diet soup, or detox cabbage soup  or Original Cabbage soup diet recipe has been around for decades. It’s the classic low calorie vegetable soup used in the popular 7-day cabbage soup diet.

As a nutrition focused recipe creator, I look at it with two minds:

• On one hand, it’s a very light, vegetable packed soup that’s easy to cook and quite budget-friendly.
• On the other, the original cabbage soup diet is a short term, very low calorie fad diet that isn’t designed for long term, sustainable weight loss. 

So in this post, I’m sharing the original wonder soup recipe from 7 day cabbage soup diet plan. It’s a classic, low-calorie cabbage soup diet soup along with some realistic guidance on how to use it more safely.

This post is for information only and is not medical advice. Always check with your doctor before trying any restrictive diet or using very low-calorie soups as meal replacements.

What Is Wonder Soup?

Wonder soup is essentially a very simple cabbage vegetable soup:

• Based on cabbage, onion, celery, carrots, bell pepper and tomatoes
• Cooked in water or low-sodium vegetable broth
• Lightly seasoned with herbs, salt, pepper and sometimes a pinch of chilli

It became famous because of the cabbage soup diet a 7 day eating plan. In cabbage soup diet plan this soup is eaten in generous amounts alongside a small list of other foods each day.

Online you’ll see it under many names:

• wonder soup
• miracle soup
• cabbage soup diet soup
• fat-burning cabbage soup
• detox cabbage soup
• sacred heart soup / GM diet soup 

In this recipe, I’m sharing the original cabbage soup diet recipe: lots of vegetables, water based broth, very little oil in the soup itself so it stays true to its “diet soup” origins.

Ingredients for Original Wonder Soup

For making wonder soup recipe You’ll need:

• Cabbage: green cabbage, chopped into bite-sized pieces
• Onion: yellow or white onion, chopped
• Celery: chopped; classic in almost every version
• Carrots: sliced or diced
• Green bell pepper: adds sweetness and colour
• Garlic powder: optional but recommended for flavour
• Tomatoes: canned diced tomatoes or fresh chopped tomatoes
• Tomato Paste: Adds a subtle thickness
• Water or low sodium vegetable broth: the base; water is most “original” and lowest in calories
• Olive oil: just 1–2 teaspoons to soften the onion (you can omit if you prefer absolutely no added fat)
• Dried herbs: such as Italian seasoning, thyme or parsley
• Bay leaf: optional, adds depth to the broth
• Salt and black pepper: to taste
• Optional heat: a pinch of red chilli flakes or cayenne
• Fresh parsley or cilantro: for garnish

This keeps it very low in calories, high in volume and fibre, and as close as possible to the original cabbage soup diet soup.

How to Make Wonder Soup (Stovetop)

You can adapt this for pressure cooker/Instant Pot, but the classic method is just a big pot on the stove.

• Sauté the aromatics (very lightly)
  • In a large pot, add 1–2 teaspoons of olive oil (or a splash of water if you prefer oil-free).
  • Add chopped onion and celery and carrots. Cook on medium heat for 3–4 minutes until they start to soften.
  • Add garlic and cook for another 30 seconds until fragrant.

• Add the main vegetables
  • Stir in the, bell pepper and chopped tomatoes.
  • Toss everything together so the vegetables are lightly coated and start to soften at the edges.
  • Add Chopped cabbage
  • Cover and cook for 2 minutes

• Add liquids and seasoning
  • Pour in water or low sodium vegetable broth. You want enough to just cover the vegetables generously the soup should be brothy.
  • Add diced tomatoes (with their juices).
  • Add bay leaf, dried herbs, a small pinch of chilli flakes (if using), salt and pepper.
• Simmer until tender
  • Bring the soup to a gentle boil, then reduce heat to low.
  • Cover partially and simmer for about 20–30 minutes, or until the cabbage and other vegetables are tender but not mushy.
  • Taste and adjust seasoning with a little more salt, pepper or herbs if needed.
• Serve
  • Remove the bay leaf.
  • Ladle the wonder soup into bowls and garnish with fresh parsley or cilantro.
  • Serve hot as a very light meal or starter.

This is the classic, low calorie version: lots of vegetables, almost no fat, no added protein, and a very clear broth.

How Low Calorie Is Wonder Soup?

Exact calories will depend on the quantities you use, but most original cabbage soup diet recipes come out roughly in this range:

• About 60 – 90 calories per serving (1½–2 cups)
• Very low in fat
• Mostly from cabbage, carrots, onion, and tomatoes

That’s why wonder soup is used in very low-calorie diets it’s high in volume and fibre but low in energy.

Wonder Soup, Cabbage Soup Diet & Detox: How to Use This Recipe Safely

The original cabbage soup diet suggests eating this soup several times a day, plus a small number of specific foods, for one week. People often report fast weight loss, but most of that is water weight and some muscle, and most health experts classify it as a fad diet.

Some important realities:

• It’s very low in calories (often under 1,000 calories per day during the diet).
• It’s not nutritionally balanced and low in protein, fats and some vitamins/minerals.
• It’s meant as a short-term pattern, not a lifestyle.
• Weight lost this way is usually regained when you return to normal eating.

Healthline, Medical News Today and other nutrition sources describe the cabbage soup diet as a short-term, unsustainable approach and do not recommend it as a long-term weight-loss solution.

My take, as someone who loves both food and evidence:

• It’s okay to enjoy this wonder soup recipe as a very light meal or part of a short reset period.
• It’s not a good idea to rely on it alone for long periods or repeat strict 7-day cycles again and again.
• For sustainable weight loss, a balanced eating pattern plus movement and good sleep will always win over crash diets.

If you want a more balanced, everyday cabbage soup that fits into long-term healthy eating, I also have a healthy cabbage soup recipe with more flexible seasoning and a more cozy, “normal soup” feel.

Healthy cabbage soup recipe (vegetarian & easy)

And if you’re curious about the full cabbage soup diet – the 7-day schedule, pros and cons and who should avoid it – I’ve broken that down in a separate, detailed article.

cabbage soup diet 7-day plan, pros & cons and safer alternatives

Wonder Soup vs Healthy Cabbage Soup: What’s the Difference?

Since we now have both on the blog, here’s how I’d describe them quickly:

• Wonder Soup :
  • Very low calorie
  • Minimal oil, no protein add-ins
  • As close as possible to the original cabbage soup diet soup
  • Often used as “detox cabbage soup” or short reset soup
• Healthy Cabbage Soup :
  • Still light and veggie packed, but more flexible and flavour layered
  • Easier to pair with normal meals and use as an everyday soup
  • Better suited to long-term healthy eating and weight-loss-friendly routines

Storing & Reheating Wonder Soup

Because this soup is almost all vegetables and broth, it stores very well:

• Fridge:
  Store cooled soup in an airtight container for 3–4 days.
• Freezer:
  Portion into freezer-safe containers and freeze for up to 2–3 months.
  Thaw overnight in the fridge or reheat gently with a splash of water.
• Reheating:
  Warm on the stovetop over medium heat, or in the microwave until hot. Taste and adjust salt if needed – flavours can mellow slightly after chilling.

FAQs About Wonder Soup & Detox Cabbage Soup

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7 Day cabbage soup diet plan is one of those quick-fix weight loss plans that never completely disappears. Before you commit to seven days of wonder soup, it’s worth understanding what this diet really does to your body.

If you’ve ever googled quick weight loss or scrolled through New Year diet trends, you’ve probably seen the cabbage soup diet pop up. It promises fast results from a simple wonder soup also known as original cabbage soup that you can eat as much as you like for 7 days.

As a nutrition focused recipe developer who also loves a good big bowl of veggie soup, I totally understand the appeal. A cheap, delicious and easy soup you can batch cook, that might also help with weight loss? Of course it goes viral every few years. But the reality is more complicated.

In this post, I’ll walk you through:

• What the cabbage soup diet actually is?
• The typical 7 day cabbage soup diet plan (day by day)
• What results can you get from 7 day cabbage diet results vs what really happens
• Pros and cons, side effects, and who should avoid cabbage soup diet
• And, a healthier way to enjoy cabbage soup for weight loss without crash dieting

Quick note: This post is for general information. It’s not medical advice. Always check with your doctor or dietitian before starting any restrictive diet, especially if you have health conditions or take medications.

What Is the Cabbage Soup Diet?

The cabbage soup diet is a short-term, very low-calorie eating plan that usually lasts 7 days. The star of this 7 day cabbage soup diet plan is a simple vegetable soup made mainly with cabbage, onions, carrots, celery, and tomatoes.

You’ll see it online under a lot of different names:

• Cabbage soup diet soup
• Wonder soup or miracle soup
• Fat-burning cabbage soup
• Original Cabbage Soup Recipe
• Detox cabbage soup
• Sometimes even linked with military diet or old hospital diet stories

The promise is dramatic: eat unlimited amounts of this low calorie cabbage soup plus a few allowed foods each day, and you can lose several pounds in a week.

What makes it different from just eating a healthy cabbage soup?

• It’s not just a recipe it’s a strict 7 day schedule
• The overall calories are usually extremely low
• Food choices are very limited and repetitive
• It’s meant as a quick fix, not a long term way of eating

The Classic 7 Day Cabbage Soup Diet Plan (Day by Day)

There are many versions, but most 7 day cabbage soup diet plans look something like this:

• Day 1 : Fruit Day
  Unlimited cabbage soup + any fruit you like, except bananas.
• Day 2: Vegetables Day
  Cabbage soup + non-starchy vegetables (often a baked potato with a little butter is allowed at dinner).
• Day 3: Fruits + Veggies
  Cabbage soup + a mix of fruits and vegetables (still no bananas or potatoes).
• Day 4: Bananas and Milk Day
  Cabbage soup + bananas + skim milk or unsweetened yogurt.
• Day 5: Protein + Tomatoes
  Cabbage soup + lean protein (usually beef or chicken) + tomatoes. Vegetarians can include Tofu
• Day 6: Protein + Veggies
  Cabbage soup + more lean protein + non-starchy vegetables.
• Day 7: Brown Rice Day
  Cabbage soup + brown rice + vegetables + sometimes unsweetened fruit juice.

Different websites and TikTok videos tweak the details, but the structure is similar:
a lot of soup, a little fruit, veg and some protein on certain days, and overall very few calories.

If you’re looking for the original low-calorie cabbage soup diet soup (wonder soup), I’ve shared the full recipe here.

How Does the Cabbage Soup Diet Work ?

Short answer: most of the weight you lose is from water and glycogen, not all body fat.

Here’s what’s usually happening behind the scenes:

• The diet is very low in calories, often well under what most adults need just to maintain weight. Healthline
• You’re eating mostly high fibre, high water vegetables, which fill your stomach for very few calories.
• When you suddenly drop calories like this, your body uses up stored glycogen (carbohydrate stored in muscles and liver) and the water attached to it so the scale moves quickly at first. Medical News Today

That’s why people often report:

• “I lost 5–10 pounds in a week!”
• But then regain a lot of it once they return to normal eating.

There’s no special fat burning magic in cabbage itself. Cabbage is a nutritious vegetable, but the fat-burning reputation comes from the extreme calorie deficit, not from a special ingredient in the soup.

Cabbage Soup Diet Results: What Can You Really Expect?

If you follow a 7 day cabbage soup diet strictly, you’ll very likely see the scale go down simply because you’re eating so much less.

But it’s important to understand what those results mean:

• A large part of the loss is water weight and stored glycogen, especially in the first few days.
• You may also lose some lean muscle, especially if the diet is low in protein.
• Once you go back to your usual pattern of eating, a lot of that weight tends to come back.

Some people use the cabbage soup diet as a short reset before moving into a more balanced plan. Others end up in a frustrating cycle of:

Strict 7 days → weight drops → normal eating → weight jumps back → try another extreme diet.

Long term, that all or nothing pattern can make weight management feel harder, not easier.

Pros of the Cabbage Soup Diet (Yes, There Are a Few)

Let’s be fair and talk about what actually works here, even if I don’t love the overall diet:

• You eat more vegetables.
  The soup is loaded with cabbage, onions, carrots, celery, tomatoes all nutrient-dense, low calorie foods.
• You get a short term calorie reset.
  For some people, a structured 7-day plan can feel easier than eat a bit less overall , especially after a holiday or period of overeating.
• It’s simple to follow.
  No calorie tracking apps, no macro calculations just a pot of soup and a basic daily food list. 

If you struggle with snacking on ultra processed foods, a week of big, simple, home cooked soup can feel mentally refreshing.

Cons and Risks: Why Most Experts Call It a Fad Diet

Now, the bigger picture. Most health professionals and nutrition writers consider the cabbage soup diet a fad and not something to repeat often or follow long-term.

Here’s why.

1. Very low in calories

For many people, the total daily intake on this diet ends up well under 1,200 calories, sometimes closer to 800–1,000. That’s lower than what most adults need for basic metabolic functions, let alone exercise or an active lifestyle.

2. Not nutritionally balanced

On several days of the classic 7 days cabbage soup diet plan:

• Protein is very low
• Healthy fats are almost non existent
• The overall diet is skewed towards soup, fruit and some veg, with very little variety

Followed beyond a short timeframe, that can lead to nutrient gaps, fatigue, weakness and cravings.

3. Mostly short-term, water-based weight loss

Crash diets like this tend to:

• Drop weight quickly in the first week (mostly water)
• Slow down your metabolic rate if repeated often
• Make it easier to regain weight once normal eating resumes 

4. Possible side effects

People often report:

• Headaches, dizziness, low energy
• Digestive issues like gas, bloating or cramps (cabbage is high in fibre and can trigger symptoms for some) 
• Moodiness and strong cravings
• Difficulty concentrating

Who Should Avoid the Cabbage Soup Diet?

Always talk to your healthcare provider, but in general, the cabbage soup diet is not appropriate for:

• People with a history of disordered eating or yo-yo dieting
• Those with diabetes or blood sugar regulation issues
• Anyone with digestive conditions worsened by high-fibre, cruciferous vegetables
• Pregnant or breastfeeding individuals
• People on certain medications that interact with very low-calorie or very low-carb diets

If you recognise yourself in any of those categories, treat cabbage soup as a food  not a structured 7 day crash diet for weightloss .

A Healthier Way to Use Cabbage Soup for Weight Loss

Here’s the good news: you don’t have to throw away the idea of cabbage soup altogether.

A hearty, vegetable rich soup can be a fantastic tool in a balanced weight loss approach, if you use it differently:

• As a starter before a meal: research on low calorie soups shows they can help reduce how much you eat at the main course. 
• As a light lunch or dinner, pair the cabbage soup with enough protein (beans, lentils, tofu, paneer, eggs, or meat if you eat it).
• As part of a routine that also includes movement, strength training, sleep and realistic calorie intake not as the only thing you eat all day.

If you like the idea of a cabbage based “weight loss soup” but want it to be more balanced, you might enjoy this Weight Loss Cabbage Soup recipe also known as Original wonder soup recipe.

 weight loss cabbage soup recipe

In the above recipe, you can:

• Add beans, chickpeas, lentils or tofu to boost protein
• Adjust the spice and herbs to your taste
• Batch cook and freeze portions so you always have a healthy option ready

Example: 1-Day Balanced Menu Using Cabbage Soup

Instead of a full 7 day cabbage soup diet, here’s what a more balanced day might look like, where cabbage soup plays a supporting role:

• Breakfast
  Greek yogurt or plant-based yogurt + berries + a sprinkle of oats or granola
• Lunch
  1–2 bowls of cabbage soup + whole grain toast + hummus or cottage cheese
• Snack
  Fruit + a handful of nuts or seeds
• Dinner
  A protein rich main (tofu stir-fry, lentil curry, baked fish or chicken) + vegetables + a small portion of rice, quinoa or potatoes

You still get the light, full feeling from soup, but your body also gets enough protein, carbs and healthy fats to function well and preserve muscle.

Cabbage Soup Diet FAQs

Bottom Line: Is the Cabbage Soup Diet Worth It?

The cabbage soup diet keeps coming back because it offers exactly what many of us secretly want: fast results with simple rules.

But underneath the wonder soup and lose 10 pounds in 7 days headlines, it’s still a very low-calorie, short term fad diet:

• It can lead to quick, mostly temporary weight loss
• It’s not nutritionally balanced or sustainable
• It doesn’t teach you how to eat for long-term health and weight management

My suggestion as a recipe developer and nutritionist:

• Enjoy cabbage soup as a healthy, budget friendly, veggie packed meal,
• Use it as one tool among many in a balanced, realistic weight-loss plan,
• And skip the strict, repeat 7-day cabbage soup diet cycles.

If you’d like a cabbage soup you can actually keep in your routine, my Weight Loss Cabbage Soup is designed exactly for that flavourful, veggie heavy, and much more friendly to real life.

More Vegetable Soup Recipes

• Weight Watchers Zero Point Soup
• Easy Vegetable Soup Recipe
• Lemon Coriander Detox Soup
• Tuscan White Beans Pasta Soup {Instant Pot}
• Homemade Tomato Soup
• Spinach Soup

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

This cabbage soup recipe for weight loss is a classic! Packed with fiber-rich vegetables, the fat-burning cabbage soup is light, satisfying, and perfect for meal prep. Whether you’ve heard about the 7-day cabbage soup diet recipe or you’re just looking for what goes in cabbage soup , this original cabbage soup diet recipe is wholesome, vegan, and incredibly flavorful.

This healthy, low-calorie soup meal keeps you full while supporting your weight loss goals. This hearty vegetable soup is packed with wholesome vegetables and bold flavors, perfect for lunch or dinner. This nutrition packed cabbage soup is also known as wonder soup.

Why You’ll Love This Weight Loss Cabbage Soup

• Low calorie & filling: Only around 100 calories per serving, making it the perfect detox cabbage soup.
• Vegan & gluten-free: A healthy vegetable soup that fits into most diets.
• Quick & easy: Made in under 30 minutes with simple ingredients.
• Meal prep friendly: Stores well in the fridge or freezer for busy days.
• Nutrient-Dense: Full of fiber, vitamins and minerals from fresh vegetables.
• Customizable: Make it spicy, add beans for protein, or keep it light for a weight loss soup recipe.

Ingredients Needed

• Olive Oil: Adds a light, healthy fat to sauté the vegetables.
• Onion, Carrots, and Celery: The holy trinity of soup bases for flavor and nutrition.
• Cabbage and Bell Peppers: Bulk up the soup with fiber and crunch.
• Tomatoes: Provide a tangy and slightly sweet base, or 1 can diced tomatoes
• Water: Helps create the perfect soup consistency.Or, 4 cups vegetable broth (low-sodium)
• Spices and Sauces: Mixed herbs, chili flakes, and optional chili sauces enhance the soup’s flavor profile.
• Fresh parsley or cilantro for garnish

Note: Full quantities are listed in the recipe card.

How to Make Cabbage Soup for Weight Loss

This easy cabbage diet soup recipe comes together in just a few simple steps:

• Sauté the aromatics: In a pressure cooker, Add olive oil and add chopped onions along with bay leaves. Saute the onion until the onions are softened. Add chopped tomatoes, carrots and celery, 1 cup of water and pressure cook for the 10 minutes.
• Add the cabbage: Stir in chopped cabbage and cook for 2 minutes.
• Add in salt to taste, mixed herbs, red chili flakes, green chilli sauce, red chilli sauce, cayenne pepper (if using), black pepper powder and mix well.

• Add 2 cups water and close the lid of the pressure cooker. Pressure cook on high and reduce the time to 5 Minute.
• After that allow it 5-7 minutes to cool down, open the lid after fully releasing the pressure. Your soup is ready!
• Serve: Garnish with fresh herbs and enjoy your fat burning soup hot.

Tips, Variations & Meal Prep

This cabbage soup recipe is versatile and easy to adapt to your diet:

• Add Protein: Mix in chickpeas, beans, tofu, or lean chicken for a heartier meal.
• Boost Vegetables: Try spinach, zucchini, bell peppers, or mushrooms for extra nutrients.
• Flavor Upgrades: Add a splash of soy sauce, lemon juice, or fresh herbs for a new twist.
• Diet-Friendly Swaps:
  • Keto: Reduce carrots and add zucchini or spinach.
  • Vegan: Stick with vegetable broth and plant-based proteins.
  • Gluten-Free: Ensure broth is gluten-free.
  • Paleo/Whole30: Use clean, additive-free broth and avoid legumes.

 Meal Prep Tip: This soup keeps well in the fridge for 3–4 days and can be frozen in single-serve portions for quick weight-loss friendly meals.

Substitutions You Can Make

• Oil: You can replace olive oil with avocado oil or skip it entirely for an oil-free version.
• Vegetables: Feel free to use zucchini, broccoli, or any leftover veggies you have on hand.
• Sauces: Skip chili sauces for a milder version or use soy sauce for an umami kick.
• Herbs and Spices: Experiment with fresh basil, thyme, or oregano if you prefer.

Cabbage Soup Diet – What You Should Know

The “Cabbage Soup Diet” is a popular 7-day low-calorie meal plan where cabbage soup is eaten daily along with specific food groups:

• Day 1: Unlimited cabbage soup + fruit (except bananas).
• Day 2: Soup + vegetables (avoid starchy ones).
• Day 3: Soup + fruits and vegetables.
• Day 4: Soup + bananas and skim milk.
• Day 5: Soup + lean protein (chicken/fish) + tomatoes.
• Day 6: Soup + protein + vegetables.
• Day 7: Soup + brown rice + vegetables + fruit juice.

Note: While some claim up to 10 lbs of weight loss in a week, I feel this plan is not nutritionally balanced so I use it only short-term. For long-term results, it is better to make cabbage soup as a healthy, low-calorie meal alongside balanced nutrition.

Health Benefits & Considerations of Cabbage Soup

Cabbage soup is naturally low in calories yet packed with fiber, vitamin C, vitamin K, and antioxidants, making it a light but filling option for weight loss. The high water and fiber content helps you feel full longer, which can reduce overall calorie intake.

However, the classic “Cabbage Soup Diet” is considered a short-term fad diet. Eating only cabbage soup for a week may result in quick weight loss, but it’s mostly water weight and can lead to nutrient deficiencies if followed too long. For sustainable results, enjoy this soup as part of a balanced meal plan alongside proteins, whole grains, and healthy fats.

Storing and Reheating

• Storing: Store the soup in an airtight container in the refrigerator for up to 3 days.
• Reheating: Warm in a pot over medium heat or in the microwave. Add a splash of water if it’s too thick.

FAQs about Cabbage Soup for Weight Loss

More Such Recipes

• Dumpling Soup Recipe – 15 Minutes
• Weight Watchers Zero Point Soup
• Broccoli Cheese Soup
• Lemon Coriander Detox Soup
• Tuscan White Beans Pasta Soup {Instant Pot}
• Homemade Tomato Soup
• Spinach Soup – Palak Soup

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💾

Best Asian-Style Broccoli Salad Recipe (Easy, Healthy & Vegan). Whenever I need a quick lunch that ticks vegan, gluten-free, high protein and low-carb salad boxes without skimping on crunch or flavour this broccoli edamame salad is my 15-minute hero.

Think tender-crisp broccoli, plant-protein-packed edamame and peanuts, all slicked in a spicy-creamy peanut-butter dressing that clings to every floret. It travels like a dream, keeps for days, and earns rave reviews at barbecues and potlucks (even from the “broccoli skeptics” in my life!).

Here are my few reasons to love this keto broccoli salad recipe/ low-carb broccoli salad.

• Lightning fast: ready in 15 minutes, start to finish.
• Protein-rich: edamame + peanuts = 14 g protein per serving.
• Naturally vegan & dairy-free.
• Gluten-free option: swap soy for tamari.
• Low-carb / keto-friendly: only 6 g net carbs when made with tamari.
• Perfect make-ahead side stays crunchy up to four days.

Ingredients & Smart Swaps For This Broccoli Salad

• 1 medium head broccoli – lightly steamed 5 min (raw works too for extra crunch).
• 3–4 Tbsp shelled edamame – frozen is fine, thawed.
• 2 Tbsp peanut butter (creamy) – or almond/cashew butter.
• 1 Tbsp dark soy sauce – use tamari or coconut aminos for 100 % GF.
• ½ tsp gochujang powder – sub sriracha, chili flakes, or sambal.
• ½ tsp fresh ginger, finely chopped – ground ginger in a pinch.
• 2 Tbsp roasted peanuts – swap almonds, cashews, or sunflower seeds (nut-free).
• Hot water – to thin the dressing.
• Handful fresh coriander (cilantro), chopped.

Flavor tip: Dark soy gives gorgeous colour and umami depth; for a lighter look, but same savoury hit, mix ½ light soy + ½ dark soy.

Step-by-Step Instruction

1. Whip Up the Peanut-Butter Dressing

1. In a small bowl, whisk 2 Tbsp peanut butter, 1 Tbsp soy/tamari, ½ tsp gochujang, ½ tsp chopped ginger, and 2 Tbsp hot water until silky.
2. Adjust heat with extra gochujang; thin with more hot water, 1 tsp at a time, to a pourable consistency.

2. Steam & Chop Broccoli

1. Steam whole head 5 minutes (bright green, tender-crisp).
2. Rinse under cold water to stop cooking; pat dry.
3. Trim tough stem, then cut florets into bite-size pieces.

3. Toss & Serve

1. In a mixing bowl, combine broccoli florets, edamame, roasted peanuts, and fresh coriander.
2. Drizzle over all the peanut dressing.
3. Toss until every floret gleams. Taste; add salt, pepper, or a splash more soy if needed.
4. Serve immediately or chill 30 min for flavours to deepen.

Chef Secrets for Maximum Crunch & Colour

• Ice-bath shock: Dunk steamed broccoli in ice water for 60 seconds to lock in that vibrant green.
• Toast the peanuts: A quick 90-second skillet toast intensifies aroma.
• Meal-prep hack: Store salad + dressing separately up to 4 days; toss right before eating.
• Low-carb boost: Double the peanuts, skip edamame (drops net carbs to ~4 g).

Variations to Try

• Raw Vegan Broccoli Salad – skip steaming; add shredded carrot & purple cabbage.
• Broccoli-Cauliflower Remix – sub half the broccoli with raw cauliflower florets for extra crunch.
• Satay-Style – add 1 tsp lime juice + ½ tsp maple syrup to the dressing for sweet-tangy Thai vibes.
• High-Protein Power Bowl – serve over quinoa or cauliflower “rice” with baked tofu cubes.

FAQs

Nutrition Snapshot (per serving, 1/4 recipe)

Calories 175 • Protein 14 g • Net Carbs 6 g • Fat 11 g • Fiber 4 g
(Values are estimates calculated with tamari and edamame.)

Serving Suggestions

• Pack in mason jars for grab-and-go work lunches.
• Pair with grilled veggie kebabs at your next summer BBQ.
• Stuff into lettuce wraps, top with sesame seeds for a quick appetiser.

More Quick Salads You’ll Love

• Mexican Street Corn Salad – sweet, smoky, and creamy
• Broccoli and Beans Salad with Tahini
• Air Fryer Asian Roasted Broccoli
• Summer Salad Recipes Collection – twenty+ heat-wave winners
• Persian Beetroot Salad

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

Picture this: a bowl of creamy keto egg salad ready in just 5 minutes. Packed with 13 g protein, only 1.6 g net carbs, and perfect for busy low‑carb eaters or meal‑prep fans. Here’s my Keto Egg Salad recipe in quick & tasty way.

This is the best egg salad recipe if you are looking for a lite and easy egg salad.  Simple and easy egg recipe for dinner, lunch or breakfast. This Keto egg salad is perfect even if you are bothered with classic egg salad calories.

All you need is hard-boiled eggs, avocado, and mayonnaise, to make this keto egg salad that is low carb, creamy, and delicious.

Why You’ll Love This Keto Egg Salad 

Looking for a low‑carb lunch that actually fills you up? This creamy keto egg salad clocks in at just 1.6 g net carbs per ½ cup serving, delivers 13 g protein, and takes five minutes once your eggs are boiled. It’s gluten‑free, Whole30‑friendly, and the perfect make‑ahead meal for busy workdays. Pair it with lettuce cups, cucumber slices, or my Thai Cucumber Salad for crunch.

Quick nutrition note: keeping carbs this low helps some people stay in nutritional ketosis, but be sure the rest of your day’s meals supply plenty of potassium‑rich greens to avoid “keto flu.”

Low Carb Egg Salad Ingredients

You will need only six basic ingredients to make this low carb egg salad. Good quality eggs, avocado, mayonnaise, greek yogurt (hung), Dijon mustard, lettuce.

How To make egg salad

This egg salad recipe is one of the easiest one to make. The only tricky part is to perfectly boil and peel the eggs. I have shared 3 methods to Make perfect Hard Boiled Eggs. You can use any of these as per your convenience.

1. Instant Pot Boiled Eggs
2. Stove Top Boiled Eggs
3. Air Fryer Hard Boiled Eggs

Now only thing you have to take care is before peeling boiled eggs make sure that the eggs have cooled down before you chop it. Adding chopped eggs when they are still warm will make the salad mushy.

• Peel the boiled eggs and chop them into small pieces. Cut half an avocado into small pieces.
• In a bowl add in chopped eggs, avocados, mayonnaise, dijon mustard, salt to taste and mix it well.  
• Serve it as it is or over lettuce wraps to make Keto egg salad rolls. 
• Top with chopped parsley cilantro or chives. Sprinkle roasted chilli flakes.

How To Make Low Carb Egg Salad Keto Wraps

Egg salad with avocado is tasty, low carb and a perfect keto recipe, if you are LCFH beginner. There are 2 variations of the egg salad keto wraps that I make often.

In this recipe I have used iceberg lettuce to make these egg salad keto wraps because I also wanted this to make low calorie dinner. But if you are not following calorie restricted diet or adding a keto tortilla fits in your calorie budget you can use that.

Recipe Notes and Tried and Test Tips

• Adding a teaspoon of Dijon mustard to give egg salad a delicious tangy kick and  flavour.
• For the meal prep. you can make this egg salad in advance and store it in fridge for 1-2 days. 
• If you are not eating wrapped in salad leaves this is an excellent egg salad for sandwich (but won’t be keto or low carb)

Meal‑Prep & Storage Tips

• Fridge: airtight container 3 days; keep lettuce or wraps separate until serving.
• Freezer: not recommended the mayo splits.
• Make‑ahead hack: stir salt in just before eating to keep the eggs from weeping.

Calories in Lite Egg Salad

Traditional egg salad packs 500 calories per serving. But, this lighter version of keto egg salad has 291 calories per serving and tastes pretty awesome.

To keep the net carb low I have not added any veggie even for crunch. If you are not really into counting carbs you can add chopped celery or red onion.

Storage & Meal‑Prep 

Store in an airtight jar for 3 days in the fridge. Not freezer‑friendly, mayo separates when thawed.

More Egg Recipes

• Egg and Cheese sandwich
• Avocado Toast
• Masala egg Sandwich

Watch Video

Expert Tips from Rekha (Nutritionist & Food Photographer)

I test every version twice, once for flavour, once for macro balance. For this update I swapped half the mayo for avocado oil mayo to cut added sugar to zero and shot in diffused daylight so the yolks stay sunshine‑yellow. 

First published May 2018, updated July 18 2025 for improved texture, photos and keto macros.

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