Keto Avocado Egg Salad

Name: Keto Avocado Egg Salad
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 2
Ingredients: 3 large eggs, hard-boiled and chopped; 1 medium avocado, ripe, peeled, and mashed; 2 tbsp mayonnaise; 1 tsp Dijon mustard; 1 tbsp lemon juice; ¼ tsp garlic powder; ¼ tsp onion powder; ¼ tsp salt, or to taste; ⅛ tsp black pepper, or to taste; 1 tbsp chives, finely chopped; 1 tbsp fresh parsley, finely chopped; 1 tbsp bacon bits; 1 tbsp grated Parmesan cheese

When it comes to creating quick, healthy meals that are both satisfying and delicious, the Keto Avocado Egg Salad is a winner. Packed with nutritious ingredients like eggs, avocados, and a mix of creamy and zesty flavors, this recipe is perfect for anyone following a ketogenic or low-carb lifestyle. Whether you’re looking for a healthy lunch, a quick snack, or a refreshing side dish, this avocado egg salad ticks all the boxes.

In this post, we’ll dive deep into the details of the Keto Avocado Egg Salad recipe, covering the essential ingredients, step-by-step instructions, tips for making it even more delicious, and serving suggestions. By the end of this post, you’ll be ready to whip up this satisfying dish with ease and enjoy all its health benefits.

Why Choose Keto Avocado Egg Salad?

Before we get into the recipe, let’s talk about why this Keto Avocado Egg Salad is such a fantastic option for those on a ketogenic or low-carb diet.

Rich in Healthy Fats: Both avocados and eggs are high in healthy fats, making this recipe ideal for those looking to maintain a high-fat, low-carb diet.
Low-Carb and Filling: This salad is low in carbohydrates, which is crucial for staying in ketosis. The protein and fat combination also makes it incredibly filling, keeping you satisfied longer.
Easy to Make: This recipe requires minimal prep time and ingredients, making it a convenient choice for busy days when you need a quick yet nutritious meal.
Packed with Nutrients: Eggs provide an excellent source of protein, vitamins, and minerals, while avocados offer heart-healthy monounsaturated fats, fiber, and antioxidants.

Ingredients for Keto Avocado Egg Salad

To make a delicious Keto Avocado Egg Salad, you’ll need the following ingredients:

Main Ingredients:

6 large eggs – Eggs are the foundation of this salad, providing protein and essential vitamins like B12 and choline.
2 ripe avocados – Avocados add a creamy texture and are rich in heart-healthy fats, fiber, and potassium.
2 tablespoons mayonnaise – A creamy binder that enhances the texture of the salad. You can use homemade mayonnaise or a store-bought variety, preferably one with clean ingredients (without added sugar or unhealthy oils).
1 tablespoon Dijon mustard – Adds a slight tang and a bit of depth to the flavor.
1 tablespoon lemon juice – Fresh lemon juice helps brighten the flavors and keeps the avocado from browning too quickly.
Salt and pepper – To taste. Salt brings out the flavor, while pepper adds a subtle kick.

Optional Add-ins for Extra Flavor:

1/4 cup finely chopped red onion – Adds a mild, sweet crunch.
1/4 cup fresh cilantro – For a burst of fresh herbaceous flavor.
1/2 teaspoon garlic powder or minced fresh garlic – To enhance the savory flavor profile.
1/2 teaspoon smoked paprika – Adds a smoky depth to the salad.
Chopped bacon – If you want to add extra crunch and a smoky taste, bacon makes a wonderful addition.

How to Make Keto Avocado Egg Salad

Step 1: Hard Boil the Eggs

Start by boiling the eggs. Place the eggs in a saucepan and cover them with water. Bring the water to a boil over medium-high heat. Once it reaches a boil, reduce the heat to low and let the eggs simmer for 9-12 minutes. For a firm yet tender egg yolk, aim for around 10 minutes of cooking time.

Once done, transfer the eggs to an ice-cold water bath to stop the cooking process. Let them cool for a few minutes before peeling off the shells. After peeling, chop the eggs into small bite-sized pieces.

Step 2: Prepare the Avocados

While the eggs are cooling, cut the avocados in half and remove the pit. Scoop out the flesh into a mixing bowl and mash it with a fork until smooth. If you prefer a chunkier texture, mash it lightly, leaving some avocado pieces intact.

Step 3: Mix the Ingredients

In the bowl with the mashed avocado, add the chopped boiled eggs, mayonnaise, Dijon mustard, lemon juice, salt, and pepper. Mix everything together gently until fully combined. If you’re adding any optional ingredients like chopped onions, garlic, cilantro, or smoked paprika, now’s the time to mix them in.

Taste the salad and adjust the seasoning, adding more salt, pepper, or lemon juice as needed to suit your flavor preferences.

Step 4: Serve and Enjoy!

Now that your Keto Avocado Egg Salad is ready, it’s time to serve! Transfer the salad to a serving bowl and garnish with extra herbs or a sprinkle of paprika, if desired. Serve it chilled for the best flavor and texture.

Tips for Perfecting Your Keto Avocado Egg Salad

Use Fresh Avocados: Ripe avocados are key to a creamy texture in the salad. If the avocados are too firm, they won’t mash as smoothly, which could affect the final result.
Customize the Texture: If you prefer a chunkier salad, leave the avocado pieces larger. If you like it creamier, mash the avocado until it’s smooth.
Avoid Over-Mixing: While it’s tempting to mix everything until smooth, over-mixing can break down the avocado too much, making the texture less desirable. Stir gently to keep the salad light and fluffy.
Make Ahead: This salad is great for meal prep. You can prepare it a day or two in advance, but be sure to store it in an airtight container in the fridge to keep it fresh. If you’re concerned about browning, squeeze extra lemon juice over the surface of the salad before sealing it.
Use Homemade Mayonnaise: For the healthiest option, consider making your own mayonnaise using avocado oil or olive oil. It adds a richer, more natural flavor than store-bought varieties.

Variations of Keto Avocado Egg Salad

One of the best things about this Keto Avocado Egg Salad is how easily it can be customized. Here are a few variations you can try to suit your tastes or dietary preferences:

Add Protein: If you’re looking to increase the protein content, add some cooked chicken, turkey, or shrimp to the salad. This adds both flavor and heartiness.
Spicy Twist: For a spicy kick, mix in some diced jalapeños, red pepper flakes, or hot sauce. You can also add a pinch of cayenne pepper for extra heat.
Greek-Inspired Salad: Add chopped cucumbers, Kalamata olives, and feta cheese for a Mediterranean spin on this recipe. This version adds more crunch and tangy flavor.
With Bacon: Crumbled crispy bacon bits are an amazing addition to this salad. The smoky flavor pairs perfectly with the creamy avocado and the richness of the eggs.
Avocado-Free Version: If you’re not a fan of avocado, simply swap it out with some extra mayo or a few tablespoons of sour cream for a different creamy texture.

Serving Suggestions for Keto Avocado Egg Salad

While the Keto Avocado Egg Salad is delicious on its own, it can also be paired with other keto-friendly dishes to create a complete meal. Here are a few serving suggestions:

On a Bed of Greens: Serve your avocado egg salad on top of fresh lettuce, spinach, or arugula for a light and refreshing meal.
With Low-Carb Crackers or Veggies: Enjoy it with low-carb crackers, cucumber slices, or celery sticks for an easy and crunchy side.
As a Wrap: For a quick lunch, wrap the salad in a large lettuce leaf, creating a keto-friendly “sandwich.”
On a Keto-Friendly Bun: If you’re craving a sandwich, try placing the salad between two keto-friendly buns for a satisfying lunch or dinner.

Final Thoughts on Keto Avocado Egg Salad

The Keto Avocado Egg Salad is an easy-to-make, flavorful, and nutritious dish that checks all the boxes for those on a low-carb or ketogenic diet. Whether you’re preparing it for lunch, dinner, or as a snack, this salad is sure to satisfy your cravings while keeping you on track with your health goals.

With its creamy texture, rich flavor, and customizable ingredients, this recipe is one you’ll return to time and time again. Whether you’re serving it at a summer picnic, packing it for meal prep, or enjoying it solo, the Keto Avocado Egg Salad offers endless possibilities.

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Cooking Method: Stovetop Cuisine: American Courses: Breakfast, Brunch, Lunch, Snacks

Prep Time 10 mins Cook Time 10 mins Total Time 20 mins Difficulty: Beginner Servings: 2 Best Season: All Seasons

Description

This Keto Avocado Egg Salad is a creamy, nutrient-dense dish packed with healthy fats and protein. With simple ingredients like ripe avocados, boiled eggs, and a touch of fresh herbs, this low-carb salad is perfect for a quick lunch or a healthy snack. It’s easy to prepare, incredibly satisfying, and can be enjoyed on its own or as a filling for lettuce wraps.

Instructions

Boil the Eggs

Place eggs in a saucepan and cover them with cold water. Bring to a boil over medium-high heat, then reduce heat and let them simmer for 10 minutes. Transfer eggs to an ice bath and let them cool for 5 minutes. Peel and chop into small pieces.

Prepare the Avocado Base

In a mixing bowl, mash the avocado until smooth but slightly chunky. Add mayonnaise (or Greek yogurt), Dijon mustard, lemon juice, garlic powder, onion powder, salt, and black pepper. Mix until well combined.

Combine Ingredients

Fold in the chopped eggs and mix gently until everything is evenly coated in the avocado dressing.

Add Toppings & Serve

Sprinkle chives, parsley, bacon bits, and Parmesan cheese (if using). Serve immediately on its own, with lettuce wraps, or over low-carb toast.

Nutrition Facts

Servings 2

Amount Per Serving
Calories 412.59kcal

% Daily Value *
Total Fat 35.85g56%
Saturated Fat 7.35g37%
Trans Fat 0.02g
Cholesterol 291.56mg98%
Sodium 494.18mg21%
Potassium 650.85mg19%
Total Carbohydrate 10.8g4%
Dietary Fiber 7.08g29%
Sugars 1.23g
Protein 14.72g30%

Vitamin A 148.48 IU
Vitamin C 16.48 mg
Calcium 117.62 mg
Iron 2.19 mg
Vitamin D 1.52 IU
Vitamin E 2.93 IU
Vitamin K 56.11 mcg
Thiamin 0.12 mg
Riboflavin 0.5 mg
Niacin 2.25 mg
Vitamin B6 0.41 mg
Folate 123.61 mcg
Vitamin B12 0.76 mcg
Phosphorus 259.01 mg
Magnesium 45.43 mg
Zinc 1.93 mg

* Nutrition information is provided as a courtesy and is an estimate based on available ingredients and serving sizes. Variations in ingredients and portion sizes may affect the actual values. Always consult a nutritionist or healthcare provider for specific dietary advice.

Note

Storage: Store in an airtight container in the refrigerator for up to 2 days. Since avocado browns over time, add extra lemon juice to keep it fresh.

Serving Suggestions: Enjoy as a dip, in lettuce cups, or with keto-friendly crackers.

Variations: Add diced celery for extra crunch or swap the mayonnaise with sour cream for a tangier taste.

Keywords: Keto, Low-Carb, Healthy, Quick, High-Protein

Frequently Asked Questions

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Can I make this ahead of time?

Yes, but since avocado oxidizes quickly, it's best enjoyed fresh. Adding extra lemon juice can help slow down browning.

Can I use pre-boiled eggs?

Absolutely! Store-bought boiled eggs can save time and make this recipe even quicker.

Is this egg salad dairy-free?

Yes, as long as you don’t add Parmesan cheese or use Greek yogurt instead of mayo.