The best egg salad recipe – 2 ways! This keto avocado egg salad is a delicious side dish with your next meal. It also makes a perfect dish to take with you to your next social event. Best of all, it’s low carb, high protein and loaded with flavour!
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Baked frittata with tomato and bacon
Keto is the talk everywhere right now. A diet that lets you enjoy cheese and bacon. Sign me up.
But in all honesty, I’ve never been great at diets. I aim to eat well most of the time, with the exception of my hard to cure sweet tooth that can at times be my downfall. If there ever was a diet for me to jump onto, keto could be the one.
To keep it keto-friendly, make sure you choose a low sugar, low carb mayonnaise (or switch it with Greek yogurt instead)
This keto egg and avocado salad is great no matter if you are dieting or not though. It is simply an amazing way to incorporate avocado into your favourite classic salad to add a little extra good fat to your day!
Avocado Egg Salad 2 Ways: Recipe Variation
There are two ways to enjoy this recipe. With or without adding lettuce. Our lettuce experiment came about when we had too many people and too little salad one day.
We ran out of eggs and there was no time to make more, so it was easier to just fill out our existing salad with a little extra… salad.
This recipe is great with or without lettuce. By adding lettuce, it goes further, has an extra bit of salad crunch and it tastes like an egg and lettuce sandwich minus the bread!
The key to using lettuce in your recipe is to make sure you add it at the last minute. In fact, the best egg salad is always one you make at the last minute where possible. If you add the lettuce a long time before serving, it will lose that crispness and you won’t get the extra crunch in your salad.
So chuck in your shredded lettuce just before you are ready to serve up your salad if you can and it will be the best!
Otherwise, put together a double batch and plan ahead… so you don’t get caught with too little salad like we did that day!
The Perfect Boiled Eggs
I have often been guilty of over-boiling my eggs. I used to think you could just boil for 20 minutes while you go do some other jobs and come back to them later. Oops!
Avoid over-boiling your hard-boiled eggs or they will end up looking grey and lose their vibrant yellow. No one wants grey-looking egg salad for lunch!
There are plenty of different methods of achieving perfect boiled eggs. Boil for just a few minutes then turn off the heat and let them cook in the already-hot water. Or some people even turn off the water as soon as it starts boiling, leaving the heat to cook the eggs through with the lid on.
Or if all else fails, an egg cooker is a useful gadget for perfectly cooked eggs every single time!
Healthier Keto Avocado Egg Salad Alternative
If you want to go a step further to making your avocado egg salad recipe healthier, there is one simple way to do this. Ditch the mayo and switch it for Greek yogurt.
This simple ingredient switch means you get a lower-fat alternative to your salad and it remains keto-friendly too.
Check out these recipes too:
Slow-cooked pulled pork rolls
Taco potato bake
Oven-baked calamari rings
Garlic chicken balls
Recipes with Greek yogurt
Keto Avocado Egg Salad
Yield: 6 serves
Prep Time: 20 minutes
Total Time: 20 minutes
The best egg salad recipe - 2 ways! This keto avocado egg salad is a delicious side dish with your next meal. Best of all, it's low carb, high protein and loaded with flavour!
Ingredients
4 hard boiled eggs, roughly quartered
1 large avocado, peeled, pitted and semi mashed
2 tbsp mayonnaise (low sugar)
½ cup bacon, finely diced
1 tbsp parsley, chopped
½ small red onion, finely diced
1 tbsp chives, chopped
1 tsp lemon juice
Salt and pepper to taste
1 cup lettuce leaves, shredded (optional)
Instructions
Hard boil eggs on stovetop.
While eggs are boiling, finely dice up bacon and cook in a frying pan until browned. Set aside to cool.
Remove eggs from heat, pour out the water and cover with cold water.
Once hard-boiled eggs have cooled, peel off eggshell.
Roughly dice up eggs into quarters or smaller if using really large eggs.
Semi-mash avocado into thicker chunks.
Add all ingredients to a bowl and mix well.
Optional: Add in a cup of shredded lettuce to your salad just before serving and mix well.
Garnish with chopped chives to serve.
Notes
Take care not to over boil your eggs otherwise they will lose their yellow yolk colour and end up looking grey.
Mash avocado only slightly, leaving bigger chunks rather than the consistency of guacamole.
If using lettuce, don't add until the last minute, just before serving if possible otherwise it will lose the crispness and end up soggy.
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Here's what we can conclude in regard to portion size: You can have one to two avocados per day as part of your keto diet. This amount is associated with health benefits, including weight loss, improved cholesterol levels and gut health (22).
Thanks to their high content of heart-healthy fats, avocados make a great addition to a ketogenic diet. They're also low in net carbs, with around 8.5 grams of carbs and nearly 7 grams of fiber in a 3.5-ounce (100-gram) serving ( 1 ).
Avocado. Avocados are a natural and healthy choice when it comes to a keto diet as they contain 1.9g of protein, 1.9g of carbohydrates and 19.7g of fat per 100g. They are also a good source of important nutrients including potassium, calcium, magnesium and B vitamins.
It's totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.
But can you consume too much avocado? According to Dr. Will Cole, a functional medicine practitioner, "For most people a half to two avocados a day is a great idea for a nutrient-dense clean diet.
100g of Avocado contains 9g total carbohydrate, 7g dietary fiber. Avocados are a great keto-friendly food, but moderation is key. Depending on your overall carb intake, 1-2 avocados per day is a reasonable limit.
However, this mix should be eaten in moderation. "The ideal way not to risk exaggerating with fat and calories is to bring to the table half avocado combined with two eggs, preferably hard-boiled, no more than a couple of times a week," says the expert, who here shares 5 good reasons to choose this meal combination.
As a food with no added sugars, avocados offer a versatile fruit option that can be incorporated into a variety of eating styles. A serving of avocado — 1/3 of a medium-sized avocado or 50g. No matter how you choose to work toward limiting your added-sugar intake, talk to your doctor before trying any of these tips.
"A cup of cantaloupe melon balls has about 12 to 13 net carbs, so it can definitely fit into the keto diet on occasion, on otherwise very low-carb days,” says Hultin. "Rich in fiber, vitamin C, and potassium, this is a very healthful fruit." Munch on cantaloupe during breaks or enjoy it as a sweet dessert.
One commonly recommended brand of butter for a keto diet is Kerrygold. Kerrygold butter is made from the milk of grass-fed cows, which tends to have a higher concentration of beneficial nutrients like omega-3 fatty acids and conjugated linoleic acid (CLA).
Some keto-friendly fruits include strawberries, raspberries, blackberries, avocados, tomatoes, olives, and coconut. Some keto-unfriendly fruits include bananas, oranges, pineapples, and mangos as they are relatively high in carbs and may not fit a ketogenic diet.
The most reliable and accurate method of measuring ketosis is to measure your blood ketone levels using a specialized meter. This is the method is used in most research studies (9).
Eggs are a great keto diet choice, and you can ply yourself with fiber, vitamins, and minerals by eating an omelet with low-carb veggies. Try onions, mushrooms, garlic, spinach, bell pepper, and squash as options.
Although the fat content of avocados makes them high in calories, a 2022 study published in the Journal of the American Heart Association observed that people who ate one avocado per day for six months maintained a stable body weight. In other words, avocado consumption did not contribute to weight gain.
Some preliminary evidence suggests avocados may help promote weight loss. In one study, consuming one avocado daily along with a reduced-calorie diet supported weight loss and altered the gut microbiota of people with overweight and obesity ( 16 ).
Summary. Eat one-half to one avocado a day to reap the health benefits of the fruit. There are not many downsides to eating more than one avocado a day, though their high fat content might cause some stomach discomfort.
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