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.
Love them both. I do love the curry a bit better. I am a sucker for curry of all colors and flavors and anything with an Indian flair! Love all your INDIAN recipies as well. The butter chicken and coconut naans my fave. I’m glad to have these egg salad options. Would never have thought! Thanks guys keep up the great work
Great egg salad recipes. I’ve made something similar for my wife and I. Our recipe is mayo, white onion, green onion, paprika, white pepper, salt, pepper and bacon. We like to eat it in a low carb wrap (Mission carb balance soft flour tortilla) when we have the carbs to spare.
This would have been quite good, but calls for way too much salt. I would suggest putting in 1/8 of pink salt, and try it out. I might even suggest starting with NO salt. 1/2 teaspoon is just too much for a one serving bowl. But that’s just me maybe. I also cut the curry in half too, but that was more because I wasn’t sure I’d like it. If I could somehow remove most of the salt from this egg salad I think I’d love this, cause outside of that it seemed quite good.
I will do this again with some experimentation!
While I was disappointed in the final product on this one, it just needs a bit of tweaking for my liking… and I love your show.. you guys are great.
Agreed. Cut back on seasonings and celery. You can always add more after tasting. I ended up adding another egg to make it more of an egg salad than a celery salad.
Hello!
Thank you guys so much for posting all of these recipes. Do you think I could substitute some sort of mustard instead of mayo? If so do you have any recommendations?
Traditional Egg salad definitely needs that creamy mayo, but if you love mustard and think it will be tasty then go for it. Sounds like a lot of mustard! Any regular yellow mustard should be fine.
These were the best egg salads. I made both at the same time. Both recipes were so good I could not decide which to eat. My go-to egg salad recipes from now on. Thank you.
Why so much fat?
I get it’s the Keto diet, but 38g of fat for 2 eggs?
What happened to protein???
Please concentrate on protein, as most of us are starting the keto diet and want to burn our own endogenous fat instead of adding extra exogenous fat.
my daily fat is 100g
and 150g of protein.
Using your recipe, I will reach my daily fat intake at 6 eggs with only 45g of protein…
I love egg salad too….
Sometimes I need extra heavy black pepper,
mayo and sweet (non sugar) pickle relish with
red pepper shreds.
shondia.e@icloud.com
Needed something quick to take for lunch- only day 3 on “lazy keto” but loving your recipes! Picking up your cookbook tomorrow! Thanks for your help and support!
That Primal Kitchen mayo is worth every penny, so good! I made the spicy variation with the chipotle lime and it tasted great! The MVP here has to be the green onion, it adds a great crunch!
YUM! Thank you! ?
Good morning! I was wondering the serving size for the nutrition and macros. Can I eat the whole thing? LOL
Thanks and I love your videos!
Yes macros are for the whole thing 🙂 Eat it all!
Hello! Love you two, your recipes, and your cookbook! I had to buy it immediately when it came out. Knowing how much I love your recipes I made a triple batch of the curry egg salad. Unfortunately for me the brand of curry I purchased had salt in it and I didn’t realize it, so when I made the egg salad and added the recipes called for salt … Oops! It was now over salted. Beyond the over-salting I still love the curry egg salad! (I better, I have two more servings in the fridge LOL!) Keep up the great works! Thank you!
I just made the Curry Egg Salad…LOVE!!! Thank you Megha!!
Hi from Basque Land! Lo ve your work;) Today I went to my parents for lunch ( I ve just started keto and they still do not know a thing; ) And Im writting to thankyou for sharing all the info in such a great and friendly way ( im also improving my English with rhe videos) ?? and to share one of the salads my parents regularly cook: Endivies, walnats, rockefort, vinegar, olive oil and salt. Mmmmmm its so good!!!
Then we had:Roasted cow ribs ( with garlic, olive oil and salt)
Roasted white asparagus
And %99 chocolate. ( these kind of menu is the reoson I dont feel I need to stsrt explaining Im doing keto )
Eskerrik asko!
Love this! Can’t find bacon bits in the UK so made my own and now have a dedicated egg salad bacon bits jar in the fridge! When will the book be available in the UK? Only released today on Amazon but no stock! 🙁 also, what are your thoughts on mayo made from Walnut Oil? Yay or nay?
Can hardly wait to attempt the hot one tomorrow. I don’t eat spicy food , yet it looked so great