Egg salad is a great meal option on keto. It combines so many healthy foods. You get great proteins, fats and amino acids from the eggs and healthy fats from the mayonnaise. If you are struggling to get your fats in, egg salad is a great way to help you fulfill your macros.
Egg salad has two main ingredients and obviously the first one is eggs. The quality of eggs that you use for your egg salad is going to make the difference between one that you pick up at the grocery store and something that you’d swore came from a gourmet chef. You read that right, using the right eggs will escalate the flavor that much. Not only that, it’s also healthier.
After we were on keto for a while, one of the first changes we made in food quality was our eggs and believe me, it was a struggle. We were so used to paying 89 cents a dozen for eggs at Aldi’s so the thought of purchasing eggs that cost upwards of $6 a dozen was insanity. We ended biting the bullet and purchasing a dozen pasture raised eggs from our local grocery store and to be honest, we were hoping we wouldn’t notice a difference. To our surprise, we did.
The yolks were a deep orange color and taste was indescribable. They were so much more flavorful we had no choice but to continue buying them.
Once you’ve used free range, pasture raised eggs you’ll never want the cheap $1 a dozen ones again. The flavor is that good. Now I know your’e problably thinking “I can’t afford that” and “50 cents an egg is way too much money” because that’s what we said. But as your start to eliminate the processed junk and sugar you were eating before, you’ll be amazed at how much money you have left in your food budget. To top it off, eggs are perfect keto macros. Just one egg has 65% fat, an ounce of protein and less than 1 carb. Lets look at it this way; if you you eat 6 ounces of protein in a meal, that would be 6 eggs. If you pay full price for pasture raised eggs which is about $6 a dozen, that would be $3. For that $3 price tag, you’ll be eating 420 calories, 6 ounces of protein and 30 grams of fat. Now, how much would a 6 ounce piece of grass fed steak cost you. a lot more than $3?
The other main ingredient to egg salad is mayonnaise and the quality here is equally important. We quickly learned that store bought mayo like Kraft and Hellmanns wasn’t very good for you. Whether you’re on keto or not, you should be avoiding the unhealthy fats like canola, corn, vegetable and soy oils. They all lead to inflammation. The solution is to use Avocado oil mayo but that stuff runs about $10 a jar.
Once in a while we’ll buy a jar of Primal Kitchen but for the most part, we just make our own. It takes about 1 minute and only costs about $3 a jar to make. And believe me, once you make your own mayo, you’ll never buy it again. Our recipe can be found here.
Once you have the main ingredients for your egg salad, it just comes down to seasoning and the game changer for us was Everything but the Bagel seasoning. There’s something about that blend that just heightens the flavor profile. Joe never ate egg salad but once he started adding that, he couldn’t get enough. From there though, the Skys the limit. If you want it spicy, add some creole seasoning. Just remember, spices bring hidden carbs so use them sparingly.
Easy Egg Salad
- 3 eggs Hard boiled (use pasture raised for best flavor)
- 2 Tbls Avocado oil mayo
- 1 stalk celery
- 1 strip bacon, chopped optional
- 1 tsp mineral salt
- 1 tsp Everything but the Bagel seasoning
- Make your hard boiled eggs. (we always have some on hand)
- In a bowl, chop up 3 hard boiled eggs with a potato masher
- add mayo, celery, bacon, salt and bagel seasoning and combine well
- serve on a chaffle or bed of lettuce