Eggs are among the most nutritious foods. They're packed with protein, vitamins, and minerals while low in carbohydrates. For this reason, eggs are a perfect staple ingredient for those on a keto diet.
This easy keto egg salad recipe is perfect for a quick lunch or dinner that will keep your body in fat-burning mode.
Why you’ll love this keto egg salad recipe
Egg salad is a classic dish that many enjoy, but this version has been modified to fit into a low-carb, high-fat ketogenic diet.
Here are some reasons why you'll love egg salad in your meal plan:
Eggs are known as a breakfast food, but this low-carb egg salad can be enjoyed at any time of the day. It's an ideal option for busy days when you need a speedy and satisfying meal or as a make-ahead option for prepping.
Benefits of eggs
For many years, eggs have been criticized for their high cholesterol levels, thought to elevate the risk of heart disease.
Research published in Nutrients explains that "once the general public accepts that dietary cholesterol is not a concern for cardiovascular disease risk, foods that have been labeled as high-cholesterol sources, including eggs, may be appreciated for their various other dietary components."
The study further emphasizes the numerous benefits of egg protein, which is highly digestible and rich in essential amino acids.
Egg protein also offers various health benefits, such as combating malnutrition, supporting skeletal and muscle health, and reducing appetite, potentially aiding in weight management.
In addition, egg yolks are rich sources of vitamins A, B12, and D, zinc, choline, and phosphorus, all promoting a healthy body.
Additionally, eating eggs may have protective effects against infections, hypertension, and certain types of cancer, making it a valuable nutrient source.
How to choose the best eggs for keto egg salad
Opt for organic, pasture-raised eggs for your keto egg salad. These eggs come from hens raised in a more natural environment, which allows them access to the outdoors and consume a diet free of hormones and antibiotics.
This results in eggs that contain higher levels of omega-3 fatty acids and vitamins, particularly vitamin D, which is crucial for immune function.
In the past, determining a "good egg" was based on appearance, but in recent years, this has changed.
"The egg yolk is no longer a reliable indicator of egg quality, as farmers can now use synthetic coloring to enhance the color of egg yolks," explains Dr. Berg. "Instead, the nutrition of an egg is determined by how they're raised and what they're fed."
This is why looking for labels such as pasture-raised, organic, and non-GMO when purchasing eggs from your local grocery store or farmers' market is crucial.
5 recipes to pair with keto egg salad
Easy and versatile, keto egg salad is an excellent dish to pair with other keto-friendly recipes.
Here are some ideas to help get you started.
1. Chia/flax/hemp seed bread
This seed bread is an excellent alternative to traditional carb-loaded bread and pairs well with egg salad.
Combining coconut and almond flour with ground seeds creates a nutritious, high-fat bread that complements the protein-rich egg salad and is a fantastic option for making keto-friendly sandwiches or toast.
2. Keto yeast bread
This low-carb yeast bread recipe is another delectable option to pair with egg salad. It has a similar texture and taste to classic wheat bread but without the carbs.
Including collagen peptide powder adds additional protein, making this keto yeast bread a satisfying and nutritious food when paired with eggs.
Don't be intimidated by using yeast. This recipe is simple to make and well worth the effort.
3. Keto parmesan bread
Who doesn't love a slice of warm, cheesy bread with their meal? This keto parmesan bread recipe will be a hit for egg salad lovers and non-keto friends.
It's packed with complex flavors due to the combination of parmesan cheese, garlic, and Italian seasoning, making it the perfect complement to creamy egg salad. Moreover, it's gluten-free and low in carbs.
4. Egg salad bites
These egg salad bites are a fun and creative way to serve appetizers at your next gathering.
With bacon and eggs as the base, these bites make for a savory and flavorful snack that will keep you satiated. Add chopped avocado, tomato, or cucumber for extra nutrients and flavor.
5. Keto avocado bacon egg salad wrap
For those who want a more substantial meal option, try this keto avocado bacon egg salad wrap. It's a delicious and portable meal, perfect for busy days or on-the-go lunches.
Combining avocado, grass-fed bacon, and eggs creates a balance of healthy fats and protein. What’s more, the crunch from romaine lettuce provides a pleasant texture to this wrap.
Storage tips
One of the great things about egg salad is that it can be made ahead of time and stored in the refrigerator for up to three to four days. To keep your keto egg salad fresh, store it in an airtight container to prevent oxidation and maintain flavor.
Keep refrigerated at 40 degrees F (4 degrees C) or below to stop bacterial growth and ensure food safety. If the salad has been sitting at room temperature for over two hours, especially with temperatures above 90 degrees F (32 degrees C), discard the salad to prevent foodborne illness.
Egg salad can also be kept in the freezer for up to three months. Just ensure that you thaw it safely in the refrigerator before consuming it.
