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Whether you're just not a fan of mayo or looking for a healthy keto egg salad recipe to add to your meal prep, we've got you. This recipe is a combination as if the guacamole and egg salad had a baby, creating a delicious result. This recipe is also crazy easy to make and is perfect for low-carb sandwiches, lettuces wraps, or dip!
About This Recipe
Hard boiled eggs are an easy high-protein snack that you can get pre-cooked or prep on your own. One hard-boiled egg has:
- 77 calories
- 6 grams of fat
- 0 gram of carbs
- 6 grams of protein
Because whole eggs are also a source of fat, they only provide 31% of calories from protein. However, if you skip the yolk and opt for egg whites, you'll get 94% of the calories as protein (4 grams of protein, 0 grams of fat, and 17 calories).
That being said, eating the same thing all the time does get easily old, no matter if you are following a paleo, vegetarian, or keto meal plan, so why not put a twist on the classic deviled egg salad by adding in some avocado and swapping out the mayo for Greek yogurt or cottage cheese?
This super simple and versatile keto avocado egg salad recipe is a great way to spice up your weekly keto meal prep and help you hit your macro goals! I
How to Cook Perfect Hard-Boiled Eggs
The base of this recipe is hard-boiled eggs, which you can easily make at home or use Trifecta hard-boiled eggs.
If you've ever tried to hard boil an egg, you know that timing and temperature are everything. The last thing you want is an undercooked egg or a green yolk. So here, are some quick tips to perfect your egg game.
You can cook eggs in various ways including: in the oven, in the microwave, or in a pot of boiling water. Whatever way you choose to cook your eggs, place the eggs in a bowl of ice water immediately after cooking. This will stop the cooking process and help keep the yolks from turning green.
- Hard-boiled eggs in the oven: Preheat your oven to 350 degrees Fahrenheit. Place individuals eggs in a muffin tin to keep them from rolling around. Bake for 25 minutes, then immediately place cooked eggs in a large bowl filled with ice water to cool.
- Hard-boiled eggs in the microwave: Place eggs in a microwave-safe bowl and cover with cold water. Microwave on high for 6 to 8 minutes, immediately place cooked eggs in a large bowl filled with ice water to cool.
- Classic hard-boiled eggs in a pot: Place eggs in a large saucepan and cover with 1 inch of cold water. Bring water to a boil, and simmer for 12 minutes. Drain the eggs from the hot water and immerse them into a bowl of ice water to cool them rapidly and stop the cooking process. I recommend peeling them while they are in the cooling water as this can help make the process of removing the shell easier!
Want to make this recipe less than 5 minutes? Cut out all the egg prep time, with Trifecta a la carte hard-boiled eggs.
Calculating Your Low-Carb or Keto Nutrition Needs
This easy keto egg salad recipe is higher in fat due to using the whole egg (yolks and all!) in the finished egg salad. Including higher fat in your keto diet is a way to provide your body with a consistent source of fuel that it can use to generate ketone bodies and sustain bodily functions.
Remove the egg yolks from this recipe and use only the egg whites for a low-fat and low carb egg salad.
The easiest way to determine how many grams of fat you need on a keto diet is to calculate your keto macros using an online calculator or keto-friendly app.
You can also quickly estimate your daily fat needs if you know how many calories you need a day. On a typical keto diet, fat will account for 60 to 70% of your total calories.
For example, if you need 2,000 calories a day, your daily fat calories would equal roughly:
- 2,000 x (60 to 70%) = 1,200 to 1,400 calories from fat
And since there are nine calories in every gram of fat, this would equal roughly 133 to 155 grams of fat per day.
- 1,200 / 9 = 133 grams of fat
- 1,400 / 9 = 155 grams of fat
Use this simple calculator to estimate your keto macros in a few minutes:
How to Prepare Your Keto Avocado Egg Salad
Prep Time: 10 minutesCook Time: 10-15 minutes
Servings: 4
Ingredients
- 8 hard-boiled eggs
- 1/2 large avocado, ripe
- 1/3 cup yogurt (can use dairy-free) or cottage cheese
- 2 tablespoons dijon mustard
- 1 tablespoon chives, chopped
- 1 tablespoon dill, chopped
- 1/2 teaspoon smoked paprika
- juice and zest from 1 lemon
- Salt and pepper to taste
Tools
- 2 medium bowls
- Spatula
- Fork or small grate
- Knife and cutting board
- Measuring cups and spoons
Step 1: Hard Boil Eggs, Cool, and Dice Them
You'll want to start with cooking the eggs since this will take a majority of the prep time.
Once your eggs have cooled, removed shells and chop them into small bite-size pieces, and set them aside. You can chop the eggs into whatever size you prefer, but smaller pieces typically tend to blend better with the other ingredients and provide better overall consistency.
A quick way to dice your hard-boiled eggs is to grab a roasting rack or grate and place it on top of a medium-sized bowl. Then use your hand to gently press the cook egg through the grate.
This is a simple way to dice the hard-boiled eggs and get them ready to mix with the rest of your ingredients.
If you opted to remove the yolks from this recipe for a low-fat version, cut your eggs in half and remove the yolk then gently press the egg whites through the gate to get the same effect.
Step 2: Mix Diced Eggs with the Rest of The Ingredients
In the same bowl, mix the rest of your ingredients including the lemon juice and zest with the diced hard-boiled eggs using a spatula.
Feel free to add in sliced green onion as that is a popular addition to a classic egg salad.
I used cottage cheese as it's what I had available but you can greek yogurt or dairy-free yogurt to keep it paleo.
Season the egg salad with salt and pepper as desired.
You can also add in additional flavor with a sprinkle of smoked paprika and garlic powder!
Serving and Storage
This recipe works great on its own, as a dip, on a salad, or in a sandwich. And it can be eaten as a main dish or a snack. If you choose to make a keto egg salad sandwich look for keto bread or low-carb bread alternatives.
I typically meal prep this as a favorite high protein snack during the afternoon with some whole-grain chips or crackers.
Other Healthy pairings:
- Sliced radish, carrot sticks, or bell pepper
- Whole grain tortilla chips or rice chips
- Whole grain bread or roll
Whatever way you choose to enjoy your keto avocado egg salad, this recipe will last in the fridge for up to 5 days, although making and enjoying it fresh is preferably the best!
Keto Meal Prep Resources
If you’re adding avocado toast to your weekly keto meal prep, remember you can cross-utilize the ingredients. Prep extra keto cloud bread for a breakfast sandwich or use the leftover avocado in a keto chocolate avocado smoothie!
Following a keto or low-carb diet has its challenges, so we've put together plenty of resources to support you in your wellness journey:
- 1,200 Calorie Keto Meal Plan
- Easy Keto Meal Prep Recipes
- Keto Food List
- Keto Alcohol Guide
- Keto Protein Guide
- Low-Carb Keto Fruits
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