Inside: Mix hard-boiled eggs with bacon and avocado for this flavorful keto egg salad. This is a perfect recipe for anyone watching their carbs or just looking for a different twist on egg salad. This egg salad is gluten-free. Plus, it is also perfectly aligned with the Trim Healthy Mama eating framework.
Related: Tea Room Chicken Salad
I have wonderful childhood memories of my mother making me what I like to refer to as “tea room” salads. While other kids were enjoying classic PB&J, my favorite lunches included homemade chicken salad, homemade pimento cheese, and homemade egg salad.
I much preferred these more grown-up lunches to what I observed my classmates eating in the school cafeteria.
Sometimes, my mom served these salads on bread as sandwiches. Sometimes she served them to me with crackers. As an adult, I love to eat these salads alone or with veggies, like raw carrots or celery sticks.
While I enjoy all three salads, egg salad has always stood out as the true winner for me.
Some classic egg salad recipes call for sugar. This keto egg salad is perfect for those following a sugar-free diet. The salad is also full of protein and healthy fats.
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Keto Egg Salad
In addition to protein-rich eggs and bacon, this keto egg salad recipe calls for healthy fats, like avocados and mayonnaise. If not making the mayo yourself, but sure to shop for a brand that sticks to healthy ingredients. Especially try to avoid soybean oil, seed oils, and sugars.
It is perfect for a casual family dinner yet fancy enough to serve at a party.
This keto egg salad recipe yields six servings as written, enough to make egg salad sandwiches for an entire family!
You can always double or triple the recipe if you want to make egg salad sandwiches or an egg salad/veggie tray for a party. This salad makes an excellent dish to serve in a pretty bowl at a baby shower.
Related: Simple Yogurt Lemon Salad Dressing (THM S)
It’s versatile enough to work for a variety of eating frameworks.
- Keto-Friendly: As the name suggests, this recipe is tailored for those following a ketogenic diet. It’s low in carbohydrates and rich in healthy fats, making it an excellent choice for those aiming to achieve and maintain a state of ketosis.
- Gluten-Free: This egg salad is naturally gluten-free, catering to individuals with gluten sensitivities or those adhering to a gluten-free diet.
- Diabetic-Friendly: With minimal carbohydrates and a focus on whole, nutrient-dense ingredients, this recipe is a smart choice for individuals managing diabetes. It helps maintain stable blood sugar levels while keeping one satisfied.
- Vegetarian: No, this egg salad won’t work for vegans since the main ingredient is eggs. Vegetarians can simply omit the bacon and incorporate additional veggies, like celery or pickles.
- Dairy-Free: This recipe is naturally dairy-free. Most mayos are dairy-free, but be sure to check your mayo label before serving this keto egg salad to anyone who is dairy-free.
- Trim Healthy Mama: This keto egg salad aligns with the THM plan as a S (Satisfying) recipe due to the healthy fats from eggs, bacon, avocado, and mayonnaise. The recipe is also sugar free, which is a huge component of the THM plan. To keep in S mode, be sure to eat this egg salad alone, in a lettuce wrap or low-carb wrap, or eat it as a “dip” with raw veggie slices. Alternately, you can make this egg salad in a THM XO (Crossover) by pairing it with on-plan crackers or on-plan E-friendly bread, like sourdough.
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Health Benefits of the Keto Egg Salad
Regardless of the specific diet plan you follow or if you decide to tweak this recipe in any way, the basic ingredients in this keto egg salad is chock full of health benefits. Let’s take a closer look at some of these health benefits:
Related: Mediterranean Chickpea Salad
- Rich in High-Quality Protein: Eggs and bacon, the stars of this salad, are an excellent source of complete protein. Adequate protein intake supports muscle maintenance and repair, aids in weight management by promoting satiety, and contributes to overall healthy.
- Healthy Fats for Satiety: The inclusion of avocado and mayonnaise, especially if using a mayo made from high-quality fats, provides healthy monounsaturated and saturated fats. These fats are not only satisfying but also essential for nutrient absorption, hormone production, and brain health.
- Low-Carb, Ketogenic Benefits: The recipe’s low-carb content is in line with ketogenic principles, promoting a state of ketosis. This metabolic state encourages the body to use stored fat for energy, aiding in weight loss and supporting improved blood sugar control.
- Blood Sugar Regulation: The balanced macronutrient profile and absence of added sugars contribute to better blood sugar regulation. This can be particularly beneficial for individuals managing conditions such as diabetes or insulin resistance.
- Weight Management: The combination of protein and healthy fats promotes a feeling of fullness, potentially reducing the desire for unnecessary snacking. This can be beneficial for those aiming to manage or lose weight.
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If you enjoy classic egg salad, you’re going to love this simple yet flavorful keto egg salad!
Keto Egg Salad Recipe
Ingredients
- 10 hard boiled eggs peeled and chopped
- 4 slices cooked bacon crumbled
- 1 avocado pitted and diced
- ½ cup mayonnaise
- 1 teaspoon mustard
- salt and black pepper to taste
Instructions
- In a mixing bowl, stir all of the ingredients together until well blended.
- Serve with celery or low carb crackers.
Notes
I hope you’ll enjoy this keto egg salad!
Related: Health Benefits of Avocados & 6 Yummy Avocado Recipes
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