Keto Egg Salad

This keto egg salad is so creamy and flavorful, you’ll be adding it to everything and anything! Super low carb and full of curried flavor, it’s great to use as a sandwich filling, for potlucks, and even for meal prep! 

When it comes to meatless keto recipes, I love a good broccoli salad, cauliflower mac and cheese, and this low carb egg salad

keto egg salad sandwich

Let’s face it. When it comes to classic sandwich fillings, nothing comes close to an egg salad. Whenever I went to a sandwich shop or a diner, I’d always get egg salad on sourdough. After perfecting my keto sandwich bread recipe, I knew the first thing I wanted to use it for was a creamy egg salad.

Traditional egg salads are full of mayonnaise and often have added sugar. I get that it contributes to the creaminess, but sometimes it can be overpowering. Instead, I’ve swapped out half the mayonnaise with Greek yogurt, and let me tell you- You’ll become a fan.

Not only does this egg salad become healthier and pack more protein in it, but it also reduces the fat content significantly. We already get plenty of healthy fats from the egg, so subbing out most of the mayo with it was a no brainer. You won’t even miss it, I promise you!

How do you make a keto egg salad? 

The Ingredients

  • Boiled eggs– Shells removed and chopped finely. I recommend chilling the boiled eggs first, but room temperature is fine. Do not prepare this salad while the eggs are warm. 
  • Mayonnaise– Any good quality mayonnaise with no added sugar or salt. Whole egg or olive oil based mayonnaises are fine.
  • Greek Yogurt– The secret ingredient for the ultra creamy texture. Using all mayonnaise would be too heavy and calorie dense, but balancing it out with yogurt gives it the extra creaminess. 
  • Curry powder– Optional, but there is something special about a curried egg salad. Use as much or as little as you like.
  • Salt and pepper– To taste! I often use less salt and there is already some added in the curry powder I use. 

The Instructions

In a large mixing bowl, add your chopped eggs, mayonnaise, and yogurt, and mix until combined. Add your curry powder, salt, and pepper, and mix until fully incorporated. Enjoy immediately or store until later.

keto egg salad

Tips to make the best keto egg salad

  • If possible, refrigerate your boiled eggs or submerge them in iced water before putting the salad together. This will ensure the yolks don’t crumble when mixed with the other ingredients.
  • For a lighter egg salad, use an extra 3-4 egg whites only.
  • Feel free to add any of your favorite spices or herbs. Cayenne pepper, smoked paprika, and oregano are all fantastic additions.
  • For some added crunch, add chopped celery or cucumber. 

How do you store egg salad

Store leftover egg salad in the refrigerator in a sealed container. The salad will keep well for up to 3 days. 

Do not freeze the egg salad.

Ways to serve keto egg salad

  • Keto egg salad sandwich– Slice keto bagels and spread egg salad in between and some cheese, and enjoy for breakfast.
  • Keto Breakfast Sandwich– Load the egg salad between two slices of fresh keto bread.
  • Breakfast burritos– Fill a keto tortilla with egg salad, smoked salmon, and a touch of lemon juice. Wrap up and enjoy it.
  • Lunch plate– Make a lunch plate with some egg salad, stuffed bell peppers, and baked buffalo cauliflower
  • Avocado Lettuce wraps– Fill lettuce leaves with some avocado egg salad. Season with tabasco or hot sauce, and enjoy. 

low carb egg salad

More delicious keto main dishes to try

keto egg salad

Keto Egg Salad

Creamy, easy and ready in no time, this keto egg salad is lightened up and much healthier than classic egg salads! Low carb and gluten free, it uses a mix of mayo and Greek yogurt for the creaminess- Add some curry powder for some added punch!
5 from 1 vote
Print Rate
Course: Salad
Cuisine: American
Prep Time: 5 minutes
Cook Time: 1 minute
Total Time: 6 minutes
Servings: 4 servings
Calories: 197kcal
Author: Arman

Ingredients

For the standard version

  • 8 large eggs boiled and chilled
  • 1/4 cup mayonnaise
  • 1/2 cup Greek yogurt
  • 1 tbsp Curry powder optional
  • 1/2 tsp salt to taste
  • 1/2 tsp pepper to taste

Instructions

  • In a large mixing bowl, add your chopped eggs, mayonnaise, and Greek yogurt, and mix well.
  • Add the curry powder salt, and pepper, and mix. Serve immediately or refrigerate until later.

Notes

Store leftover egg salad in the refrigerator in a sealed container. The salad will keep well for up to 3 days. 

Nutrition

Serving: 1serving | Calories: 197kcal | Carbohydrates: 2g | Protein: 15g | Fat: 13g | Sodium: 547mg | Potassium: 198mg | Fiber: 1g | Vitamin A: 556IU | Calcium: 91mg | Iron: 2mg | NET CARBS: 1g
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

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    Comments

    44 thoughts on “Keto Egg Salad

    1. This is amazing, I’m definitely trying this soon! Love eggs, love curry…perfect.
      We have pharmacies, that sell medication, and we have drug stores, that sell cosmetics, cleaning utensils and stuff like that, organic food (lol), some also baby clothes (alongside all the baby stuff). But no medications. They do sell supplements like magnesium pills etc and protein bars. But no real medicine!

    2. Sounds very tasty…I <3 egg salad…hoping the Big City is ready for your arrival. 😉 Be safe Mate!!

      1. You could add some tofu – I often use firm tofu and crumble and add. A little Turmeric will also add color. I still use some eggs as I like the flavor of eggs and tofu is flavor neutral. Traders Joe’s years ago used to make an “egg-less” egg salad for sandwiches. It contained turmeric and tofu and when they quit selling it, I stole their secret – or that portion of it.

    3. Okay, so being the stuuupid American I apparently am, I had no idea that was what the Statue of Liberty’s book was called…learn something new everyday. Also, I love myself some egg salad!

    4. I think this looks delicious. It sounds fantastic too, and I have a confession. I’ve never eaten egg salad. Sure, I’ve had a bite of the Hubby’s sandwich from time to time, but never went all out with my own. Given my love of eggs these days, I’m surprised I haven’t changed that yet. You make me want to go for it. Great recipe, love the healthy make over.

    5. Hahaha! I love that you bought an egg salad sandwich from the drug store. You crack me up, Arman. I’ve actually been craving egg salad (and chicken salad) like you wouldn’t believe lately…so I might need to whip up a batch of this delicious curried version. Also, don’t you love when stores call something “new” and “healthier” and then you just realized that they made the serving size smaller. I’ve caught several of my favorite companies pulling that trick lately, and it’s just sad. Do they think we aren’t going to notice? Come on, man!

      Also, I say no to the coffee sandwich. Some things just aren’t meant to go together.

      1. First a Starbucks sandwich gets praised and now this…People must think my palettes are juvenile!

        They JUST decreased the size of Australia’s iconic chocolate bar (the Freddo Frog) and claim it to be healthier….they just reduced it in size!

        How about a coffee rubbed steak sandwich huh 😉

    6. Oh my goodness, so much love for this. I myself am a fan of the pre-made turkey, brie, apple sandwich from the rest stops on the highway going down to Maryland. Bonus: there’s a Cinnabon right next to it.
      HOLY TOLEDO I AM PUMPED. Send alllll the snaps!!
      p.s. tiramisu is sort of like a coffee sandwich??

    7. Mmm this takes me back to my childhood! I have random, off-topic question for you: what visa did you get for the US?

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