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Low Carb Keto Egg Salad Recipe
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.
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)
Is Keto Egg Salad Good for Losing Weight
This keto egg salad is perfect for losing weight if you are following otherwise calorie restricted, keto or low carb diet plan. As compared to classic egg salad this has 200 fewer calories and much less saturated fat.
Does Egg Salad has fiber in it?
For fiber you can add celery, red onions but that might increase net carbs as well. But adds a load of fiber and makes it more filling.
How long egg salad lasts in Fridge
You can keep this egg salad in fridge for 2-3 days. I suggest do not add salt when you are planning to store egg salad in fridge. Add salt only when you are ready to eat. This way your egg salad won’t turn watery.
Can I freeze Egg Salad
No, freezing breaks the emulsion and turns the dressing watery.
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
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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Keto Egg Salad Wraps
Ingredients
- 6 Eggs Boiled/chopped
- 1 Avacado cut
- 1 ½ tbsp mayonnaise
- 2 tbsp hung yogurt
- 1 tsp Dijon Mustard
- Salt
- 1 tsp red chilli flakes
- Iceberg lettuce to make wrap
Instructions
- To make Egg salad, firstly perfectly boil eggs.
- When the eggs are hard-boiled, peel the eggs and allow eggs to cool down for a minute or two.
- Gently chop the eggs and transfer them to a mixing bowl.
- Now, cut an avocado and cut it into small pieces.
- In the mixing bowl, add chopped avocado, and chopped boiled eggs.
- Then add 1 and a half tablespoon of mayonnaise and a teaspoon of dijon mustard.
- Add salt to taste and mix all the ingredients well.
- You can serve it over iceberg lettuce to make these delicious keto wraps.
Video
Notes
Rekha’s Tips To Make It Perefctly
- Adding a teaspoon of Dijon mustard to give your salad a delicious tangy kick and flavour.
- If you are not eating it in salad leaves this is an excellent egg salad for sandwich.
- For meal prep. you can make this egg salad in advance and store it in fridge for 1-2 days.
Nutrition
