These Healthy Egg Salad recipes are highly requested and long over due. I eat egg salad not 3 times a week, not every other day, but I eat it every single day. It’s the one meal I crave the most and so it has become a staple in my life. I don’t think a day will go by, unless I’m on vacation or unable to retrieve hard boiled eggs, that I won’t have egg salad for at least one, if not two of my meals. The high fat to protein ratio keeps me full and satisfied until dinner and you can change it up every single time you make it. This post features my two favorite ways to make it!
So, What Makes The Perfect Egg Salad?
For me it’s all about the size in which you chop up the eggs as well as the add-ins. I’m crazy for a good add-in, but of course what makes a good add-in is subjective. To be clear, I love anything crunch, salty or colorful to make my egg salad experience more enjoyable. The two perfect egg salad recipes to me are first, a crunchy curry egg salad and second, a spicy salty egg salad. And, you should never eat your egg salad with a spoon – that is one of my biggest rules. I always go for zucchini slices for the egg salad vessel. You can use any veggie you want or even pork rinds or flackers. Don’t be limited by utensils!
Making Egg Salad Is My Therapy
The way I make it uses a lot of steps, the same steps, that allow me to just forget about everything and rely on my love for egg salad. I always get a chance to use my cutting skills and open the fridge and the spice cabinet to peruse all the potential add-in options. Chop the eggs, dollop on the mayo, sprinkle on bacon bits and chopped up veggies, mix and enjoy. It’s a therapy session that always ends with a delicious bite!
Healthy Egg Salad | Two Ways!
If you haven’t ever tried egg salad or had a good version, now is your chance. I’ve got something for those who love some spice or those who like more of a crunch. Hard boiled eggs are one of my favorite snacks so being able to combine them with something as fatty and delicious as mayo makes for the perfect keto lunch! When I’m looking for a pick me up I like to make the spicy sriracha egg salad, and when I’m sitting down to do work or watch TV I like to make the curry egg salad. Either way you make it you know your healthy egg salad will keep you full until dinner!
Recipe can be quickly added to MyFitnessPal – Search:1. “KetoConnect – Curry Egg Salad”2. “KetoConnect – Spicy Egg Salad”
Curry Egg Salad
Ingredients:
- 2 large hard boiled eggs
- 2.5 tbsp mayonnaise
- 1 tsp curry powder
- 2 stalks celery, chopped
- 1/8 medium white onion, chopped
- 1/2 tsp Pink Himalayan Salt
- 1/4 tsp black pepper
Instructions:
- Roughly chop the eggs into small chunks and add to a bowl.
- Add in the chopped celery, onion, mayo, curry, salt and pepper and combine with a spoon.
- Serve immediately or refrigerate until chilled to liking. Can be stored in a sealed container in the fridge up to 1 week.
Notes
Spicy Egg Salad
Ingredients:
- 2 large hard boiled eggs
- 2.5 tbsp mayonnaise
- 1 tsp Sriracha
- 1 tbsp bacon bits
- 1-2 tbsp scallions, chopped
- 1/2 tsp Pink Himalayan Salt
- 1/4 tsp black pepper
Instructions:
- Chop the eggs up into small chunks and add to a bowl.
- Add the mayo, sriracha, bacon bits, scallions, salt and pepper and combine.
- Serve immediately or refrigerate until chilled to liking. Store in a sealed container in the fridge up to 1 week.
Notes
Written by
Megha Barot
Megha has always been a passionate cook, but she took this to a new level after starting her keo journey in 2015. She loves creating new recipes and producing educational content for KetoConnect, which she co-founded in 2016 with Matt. Her passion for healthy eating and personal development continues to thrive. She's the proud mom of two awesome kids.
Thanks, Megha! I’m especially looking forward to trying the curried egg salad. I make a breakfast egg “salad” that uses chopped egg, avocado, a cooked green veggie such as kale or spinach, and bacon, and my super simple dressing is just melted butter. It’s my current go-to breakfast.
Making this now!
I made the Curry Egg Salad first and I was like, “this is good, but not twice a day, every day good”. By the time I was a few bites in I was thinking, “yum, dang it, I only have half a bowl left”. About an hour later, I thought, “I better go make some more of that for tomorrow”. While making it for tomorrow I thought, “I better double the recipe so I can have it for breakfast and lunch”…
I’ll get around to the Spicy Egg Salad but I am HOOKED on the Curry Egg Salad. Wow. Can’t… stop… eating… this.
What about the Mayo ?
What about the mayo? haha
I must make the spicy egg salad tomorrow! Looks amazing!
Question: I know you make your hard boiled eggs in bulk, they always look so perfect. How do you get them to peel so easily?
1. Place 12 eggs into the bottom of a saucepan in a single layer.
2. Add enough water to the saucepan to just cover the eggs fully.
3. Bring to a boil.
4. Once the water is boiling, turn the gas off, cover with a lid and allow to sit for 15 minutes.
5. Once 15 minutes has passed, submerge the eggs in an ice bath to stop them from cooking.
6. Store in the fridge.
I recently found my solution to peel eggs easily every time. Put them in a veggie steamer basket as if you were steaming veggies for 15 minutes. Let them cool off the stove in the basket and voilà. Instantly peels right off!
I love this recipe. My husband doesn’t even know there are eggs inside. Thank you so much for being creative!
I love egg salad also! I brought hard boiled eggs to work one day and realized I didn’t have mayo, so tried using full fat blue cheese dressing instead, oh it is so yummy!
Just a tip,something I found to be true with my business. With the country so divided along party lines, it is best for people appealing to the general public, such as yourselves, to not dip into politics even a little bit on your business site. I found the quote by such a sleeze as Newt Gingrich to be offputting. It’s better to keep things non-political or you risk the alienation of at least half of your viewers.
Hi Laurel, Thank you for the tip. This mistake was nothing but an oversight and we apologize for upsetting you.
Love the egg salad. I agree with Cat what’s up with the shirt?
Pimento Cheese: Grated cheese (yellow/white blend), mayo, diced pimento(Jar).
Options: green onion, celery, garlic powder, onion powder,
chopped jalapeno, Tony Cachere’s, Tabasco, pink salt.
Yummy thank you.
What are flackers?
Flax seed crackers?
https://www.ketoconnect.net/flax-seed-crackers-recipe/
I didn’t have any celery or curry powder in the house…so I made the spicy recipe. OMG…it’s so good. This is such an easy solution to eating something fast, filling, and Keto legal when you just want to eat and not spend and hour in the kitchen. Thanks Megha for your delicious alternatives to help us remain on our Keto diets.
love some egg salad with sriracha!
Do yo like dill pickles?? I make mine with one small chopped pickle and mayo! its so yummy!
So easy, so yummy!
Lately my go to lunch is chicken salad, simple can chicken. My preference is sour cream instead of mayo with some franks hot sauce! Super good! I have bacon bits….adding for sure tomorrow. I loved boiled eggs too, eat them almost every day with a cup of guac
Thank you for the recipes, Megha! They look amazing! I, also, can eat Egg Salad every day – I love it. I just have to find more “vessels” to eat it with. I’ll try zuchinni as you mentioned. Thanks again!
Can’t wait to try the spicy one tomorrow. I don’t eat spicy food , but it looked so good. I will just leave the Sriracha outside and it should be fine for me. Greetings from Romania guys, you are a truly inspiration ?
Egg yolks have been demonized because they add cholestrol to your liver. But the truth is that egg yolks contain good cholesterol called HDL (High-density lipoprotein) not the bad (Low Density Lipoprotein).
One of the functions of LDL is that it acts as a natural band-aid to heal natural parts of the body when you’re under stress.
I recommend downloading this app https://goo.gl/8htboZ?drericbergandroid to get a deeper understanding about topics related to nutrition and well being
Hey Doc ?? Love your videos.
This sounds really good. I’m going to try it when I go shopping again I have to get the curry powder and the sriracha also some of the other things that are involved in the recopies.
I do like egg salad, too.
I’ll have to make this.. I usually add basil pesto to my egg salad. Also, I like the new, “Nutrition facts” setup and now able to print out the recipe. Thanks.☺
Glad you like it!
Yum! But are you trying to tell us something with that shirt???? 😀 Hope so!
I’m so stoked to finally know your egg salad recipe! Hey check your MFP recipe – says something about pizza crust.
I was thinking the same thing. Especially with the egg salad cravings
I was thinking the same thing, yes the food is great as always, but the shirt ?