Egg salad is a classic favorite, but when you add creamy avocado to the mix, it takes the dish to an entirely new level of deliciousness. This Keto Avocado Egg Salad is not only incredibly tasty but also loaded with healthy fats, protein, and essential nutrients, making it the perfect low-carb meal.
Whether you’re following a ketogenic diet, looking for a nutritious meal option, or simply love the combination of eggs and avocado, this recipe will become a staple in your kitchen. Best of all, it’s incredibly easy to make, requires minimal ingredients, and is super versatile.
Let’s dive into everything you need to know about making the best Keto Avocado Egg Salad, from the ingredients to step-by-step instructions, tips, variations, and serving ideas.
Why You’ll Love This Keto Avocado Egg Salad
Low in Carbs, High in Healthy Fats – Perfect for keto and low-carb diets.
Packed with Nutrients – Avocado is rich in heart-healthy monounsaturated fats, fiber, and potassium.
Quick & Easy – Ready in under 15 minutes!
Customizable – Add different seasonings, mix-ins, or protein variations.
Great for Meal Prep – Make ahead and store for a healthy grab-and-go meal.
Ingredients for Keto Avocado Egg Salad
To make this creamy and flavorful egg salad, you’ll need just a handful of wholesome ingredients:
Main Ingredients:
- 6 large eggs – Hard-boiled, peeled, and chopped.
- 2 ripe avocados – Mashed for creaminess.
- ¼ cup mayonnaise – Opt for keto-friendly mayo (made with avocado oil).
- 1 tsp Dijon mustard – Adds a subtle tang and depth of flavor.
- ½ tsp garlic powder – Enhances the taste.
- ½ tsp onion powder – Adds a mild, sweet onion flavor.
- 1 tbsp fresh lemon juice – Prevents the avocado from browning and adds brightness.
- Salt and black pepper to taste – Adjust according to preference.
- 2 tbsp fresh chives or green onions – Finely chopped for a hint of freshness.
Optional Additions for Extra Flavor:
- 1 tsp hot sauce – For a spicy kick.
- ½ tsp smoked paprika – Adds a subtle smoky flavor.
- ¼ cup crispy bacon bits – Adds crunch and saltiness.
- ½ small red onion, finely chopped – For extra texture and a mild bite.
How to Make Keto Avocado Egg Salad
Step 1: Hard-Boil the Eggs
- Place the eggs in a saucepan and cover them with cold water.
- Bring to a boil, then cover, remove from heat, and let sit for 10-12 minutes.
- Transfer eggs to an ice bath to cool for about 5 minutes.
- Peel the eggs and chop them into bite-sized pieces.
Step 2: Prepare the Avocado Base
- Cut the avocados in half, remove the pits, and scoop the flesh into a large mixing bowl.
- Mash the avocado with a fork until smooth (leave some chunks for texture, if desired).
- Add the mayonnaise, Dijon mustard, lemon juice, garlic powder, onion powder, salt, and black pepper. Mix until well combined.
Step 3: Combine Everything
- Gently fold in the chopped eggs and mix until everything is evenly coated.
- Add the chopped chives or green onions and any optional mix-ins like bacon or red onion.
- Taste and adjust seasoning if needed.
Step 4: Serve and Enjoy
Serve immediately or refrigerate for 30 minutes to let the flavors meld.
Best Ways to Serve Keto Avocado Egg Salad
This egg salad is incredibly versatile! Here are some delicious ways to enjoy it:
Lettuce Wraps – Spoon the egg salad into romaine or butter lettuce leaves.
Keto-Friendly Bread or Crackers – Serve on toasted almond flour bread or with low-carb crackers.
Stuffed Avocado – Hollow out an avocado half and fill it with egg salad.
As a Dip – Enjoy with cucumber slices, celery sticks, or bell pepper strips.
Straight from the Bowl – Sometimes, simplicity is best!
Tips for the Best Keto Avocado Egg Salad
Use Ripe Avocados – They should be slightly soft but not mushy. Overripe avocados may turn the salad too brown.
Chop Eggs Evenly – This helps distribute the texture evenly throughout the salad.
Refrigerate Before Serving – Letting it sit for 30 minutes enhances the flavors.
Prevent Browning – Store in an airtight container with a thin layer of lemon juice or plastic wrap pressed directly onto the salad.
Make It Dairy-Free – Replace mayonnaise with coconut yogurt or mashed avocado for a creamy, dairy-free alternative.
Variations to Try
Spicy Version – Add jalapeños, cayenne pepper, or a dash of sriracha.
Cheesy Twist – Mix in shredded cheddar or crumbled feta cheese.
Herb Infusion – Add fresh dill, cilantro, or basil for a fresh burst of flavor.
Protein Boost – Add diced chicken, smoked salmon, or tuna for extra protein.
Storage and Meal Prep Tips
- Refrigeration: Store in an airtight container in the fridge for up to 2 days.
- Avoid Freezing: The texture of avocado changes when frozen, so it’s best enjoyed fresh.
- Meal Prep: Make a batch ahead of time and portion it into containers for quick meals throughout the week.
Nutritional Information (Per Serving)
Serving Size: 1 cup
- Calories: ~250
- Fat: 21g
- Protein: 10g
- Carbs: 3g
- Fiber: 2g
- Net Carbs: 1g
Nutritional values may vary based on ingredient choices.
Final Thoughts
This Keto Avocado Egg Salad is creamy, nutritious, and packed with flavor—perfect for a satisfying low-carb meal. Whether you enjoy it as a quick lunch, a healthy snack, or part of your meal prep routine, this recipe is a must-try for anyone on a keto or low-carb diet.
Give it a try, and let me know how you like it! What’s your favorite way to enjoy egg salad? Drop a comment below!
Keto Avocado Egg Salad Recipe
Description
This Keto Avocado Egg Salad is a creamy, delicious, and nutrient-packed dish perfect for a low-carb lifestyle. Made with ripe avocados, hard-boiled eggs, and a tangy dressing, this easy recipe is a great choice for a quick lunch, snack, or side dish. Ready in minutes and full of healthy fats and protein, it’s a satisfying meal that keeps you energized throughout the day.
Ingredients
For the Salad:
Instructions
Hard-Boil the Eggs
Place the eggs in a saucepan and cover with water. Bring to a boil over medium-high heat, then reduce heat and let them simmer for 10 minutes. Transfer the eggs to an ice bath to cool before peeling and chopping.
Prepare the Avocados
Cut the avocados in half, remove the pit, and scoop the flesh into a mixing bowl. Dice or mash slightly, depending on your desired consistency.
Mix the Ingredients
Add the chopped eggs, mayonnaise, Dijon mustard, lemon juice, garlic powder, salt, and pepper to the mixing bowl with the avocados.
Stir and Combine
Gently mix the ingredients until well combined. Adjust seasoning as needed.
Garnish and Serve
Stir in the red onion and parsley for extra crunch and freshness. Serve immediately or chill before serving.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 375.96kcal
- % Daily Value *
- Total Fat 33.1g51%
- Saturated Fat 6.16g31%
- Trans Fat 0.02g
- Cholesterol 284.63mg95%
- Sodium 357.86mg15%
- Potassium 628.92mg18%
- Total Carbohydrate 10.9g4%
- Dietary Fiber 7.1g29%
- Sugars 1.49g
- Protein 11.76g24%
- Vitamin A 135.14 IU
- Vitamin C 14.8 mg
- Calcium 61.19 mg
- Iron 2.06 mg
- Vitamin D 1.5 IU
- Vitamin E 2.89 IU
- Vitamin K 52.84 mcg
- Thiamin 0.1 mg
- Riboflavin 0.48 mg
- Niacin 1.85 mg
- Vitamin B6 0.4 mg
- Folate 122.5 mcg
- Vitamin B12 0.66 mcg
- Phosphorus 208.3 mg
- Magnesium 41.53 mg
- Zinc 1.67 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
- For extra flavor, add a dash of paprika or chili flakes.
- Store leftovers in an airtight container in the refrigerator for up to 2 days. To prevent browning, press plastic wrap directly onto the surface of the salad.
- Serve with keto-friendly bread, lettuce wraps, or enjoy as is.
