Low Carb Keto Egg Salad

Keto Egg Salad Recipe for the Ketogenic Diet or the 17 Day Diet

Having a quick and easy Keto Egg Salad recipe on hand can be a lifesaver. Especially if you’re busy and need a quick go-to for lunch!

If you’re on the Ketogenic Diet and you need to get a bit of fat and protein into your day to hit your Keto macros, this Keto Egg Salad will be the recipe to the rescue!

On top of that, it’s super quick and easy to make.

And if you’re on the 17 Day Diet or the 17 Day Kickstart Diet, this one is for you, too! Keep reading and I’ll let you know which cycle/phase this is approved for and what type of adjustments are necessary to make this recipe compliant!

This Keto Egg Salad has few ingredients, easy to make and perfect for most low carb diets

This recipe is super easy and simple!

In fact, you likely have all the ingredients necessary. If you already have eggs boiled, you’re ahead of the game.

Ingredients for Keto Egg Salad

You’ll need a few hard boiled eggs, a few tablespoons of mayonnaise, a squirt of mustard, and salt and pepper. You’ll mix these together and there you go!

Of course, there are a few flavor enhancements and we’ll get to that a bit later!

Simple ingredients for this easy low carb egg salad

This recipe also calls for chives as a garnish. If you don’t have chives for decoration, no worries. It tastes just as good without it!

However, dill or parsley will do the trick, too!

Bonus points if you have Trader Joe’s Everything But the Bagel Sesame Seasoning – this brings the flavor up a few notches!

Keto Egg Salad is perfect with Everything But The Bagel Sesame Seasoning!

Once you mix all the ingredients together, this salad may be stored in the refrigerator in a sealed container for lunch the next day.

Best Ways to Serve Keto Egg Salad

This Keto Egg Salad can be served a few different ways.

  1. Place a serving on top of a green salad with your favorite veggies
  2. Pile a serving into a low-carb tortilla if you’re mainly low carb and not 100% Keto
  3. Make an open faced sandwich using my 90 Second Keto Bread recipe (it’s best toasted!)

You can easily save time by making a double batch of this Keto Egg Salad to last you over two days.

This low carb egg salad is perfect for lunch or dinner

Plus, if you want to use this in a sandwich making my 90 Second Keto Bread, you can also make the bread ahead of time and keep it in a sealed container inside your refrigerator.

I’ve placed my bread in the refrigerator for a few days and it toasted up perfectly when I was ready to finally make my egg salad sandwich!

90 Second Keto Bread is perfect for this egg salad to make a low carb sandwich

I also love serving this Keto Egg Salad as a sandwich along with a side of crunchy pig skins!

Yes, chicharrones are a perfect chip alternative when on the Keto Diet.

I always opt for the plain pig skins as most flavored are filled with extra ingredients (such as sugar!).

If you’re on the 17 Day Diet or 17 Day Kickstart Diet, choose your favorite crunchy low-carb veggie and slice them up to serve as a side dish!

Keto Egg Salad open faced sandwich with a side of pig skins

This Keto Egg Salad recipe is so simple that I feel guilty even creating a recipe for it! 

When I make it next, I’ll experiment with a different mustard – perhaps a Dijon would be interesting or maybe even the horseradish mustard sitting in my refrigerator! 

If you make this Keto Egg Salad recipe and use a different mustard, come back and let me know what you used and what you thought about it!

Experiment with different mustards in this keto egg salad recipe to see which flavor you like best

Substitutions for Mayonnaise in this Keto Egg Salad 

If you’re nearing your fat macros for the day, try Greek yogurt in place of mayo, and you’ll be good to go!

If you don’t have Greek yogurt lying around, plain yogurt will do just fine. 

I’ve never tried sour cream, but this might be an option as well!

Keto Egg Salad For the 17 Day Diet

If you’re like me and you love the savoriness of mayonnaise, then this Keto Egg Salad would perfect for you in all cycles with a few adjustments. 

You might know that cycles 1 and 2 are lower fat and you won’t find mayonnaise on either food list during this time.

However, Cycle 3 is when mayonnaise is allowed as a healthy fat. The servings are different for light versus full fat mayonnaise. 

For Cycle 3 of 17 Day Diet, a serving of light mayonnaise is two tablespoons (this entire recipe calls for two tablespoons of full fat).

If you’re sticking by the book 100%, best to use light mayonnaise as one serving of a full fat version for this diet equals one tablespoon and it won’t be enough for this recipe.

This egg salad recipe is a great low carb option for the 17 Day Diet

Cycle 1/2 Adjustments

If you really want to have egg salad on Cycles 1 and 2, the adjustment is simple!

  1. Use a full-fat or low-fat Greek or Plain yogurt instead of mayonnaise

Cycle 3 Adjustments 

This Keto Egg Salad is perfect for Cycle 3. As I mentioned earlier, make the following change for the ingredients to be compliant on this cycle.

  1. Use two tablespoons of light mayonnaise instead of full fat
  2. Another option is to use one tablespoon of Plain Greek Yogurt and one tablespoon of full fat mayonnaise  

Keto Egg Salad for the 17 Day Kickstart Diet

If you’re on the 17 Day Kickstart Diet, you’ll know eggs are avoided in the first three days of the diet.

Additionally, mayonnaise is not approved for the Kickstart Diet and dairy is allowed starting on day 10.

While this recipe isn’t going to work for the 3-Day Scrub phase of the diet, you can certainly use it in later phases.

This recipe can be used in both phases (starting day 4 and starting day 10) with different ingredients.

Here are a few adjustments for both the 4-day Soak Up and 10-Day Stabilize Phases when it comes to the fat used in this recipe.

4-Day Soak Up Adjustments

This recipe may be used during the 4-day soak up phase of the Kickstart Diet with the following adjustments:

  1. Use 1/4 avocado (more or less depending on size) to equal roughly 2 tablespoons (or more, if needed)
  2. Use a drizzle of olive oil if your egg salad is too thick (or use more avocado)

10-Day Stabilize Adjustments

Here is the list of adjustments you’ll need to make for this recipe to make it compliant starting on day 10 (the stabilize phase):

  1. Use full fat Greek Yogurt instead of mayonnaise

If you don’t want to use dairy for the fat, you can follow the adjustments below that I mention for the previous phase:

  1. Use 1/4 avocado (more or less depending on size) to equal roughly 2 tablespoons (or more, if needed)
  2. Use a drizzle of olive oil if your egg salad is too thick (or use more avocado)

Avocado is a great heart healthy fat alternative for this recipe

Other Low Carb Salad Recipes You Might Like to Try

If you like this Keto Egg Salad recipe, you may these other low carb recipes:

Low Carb Sandwich Recipe 

Like I mentioned earlier, if you want to use this Keto Egg Salad and serve as a sandwich, consider using my low carb 90 Second Keto Bread recipe. 

It uses almond flour as the base for a low carb and healthy fat alternative to a traditional higher carb sandwich bread.

My 90 Second Keto Bread recipe is written for the Keto Diet, but is easily customized to be compliant for both the 17 Day Diet and the 17 Day Kickstart Diet (I have adjustments available in the recipe).

I’d love for you to come back and give this recipe a review. Comment and let me know how you served it, too!

Keto Egg Salad Recipe - Quick & Easy, Few Ingredients and Super Yummy!

Ingredients

  • 2 Hard Boiled Eggs, chopped
  • 2 Tablespoons Mayonnaise
  • 1 teaspoon regular Mustard, or more to taste
  • Salt and Pepper, to taste
  • 1/2 teaspoon chopped chives for garnish (optional)
  • Trader Joe’s Everything But the Bagel Seasoning (optional)

Instructions

    1. Place all ingredients (except for chives) into a small dish and mix well.
    2. Garnish with chopped chives for extra freshness and color (optional).
    3. Serve over a bed of lettuce, in a low-carb tortilla or as an open faced sandwich (consider using my 90 Second Keto Bread recipe).

Notes

Approved for:

  • Keto Diet
  • 17 Day Diet – all cycles (use Greek Yogurt instead of mayo)
  • 17 Day Kickstart Diet – Phases 4/10 (with adjustments – see post above)


Did you make this recipe?

Please leave a comment/review below or tag me at @17ddblog on IG so I can see your yummy creation!

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