Egg Salad: A Keto-Friendly Option?

Egg salad is a popular dish that can be enjoyed in many ways, but is it keto-approved? The answer is yes! Classic egg salad is usually keto-friendly, and with a few simple ingredients and variations, you can easily make a delicious keto-approved version at home. This paragraph will introduce the topic and provide an overview of the key considerations for making keto-friendly egg salad.

How to make keto egg salad

Classic egg salad is usually keto-friendly. However, if you want to add a creamy and healthy element, you can include avocado. Mayonnaise is also keto-friendly, as long as it doesn't have added sugar.

Ingredients:

• 6 large hard-boiled eggs, chilled and peeled
• 1/4 cup mayonnaise (preferably avocado oil mayo)
• 1 teaspoon Dijon mustard
• 1/4 cup scallions, finely sliced
• 1/2 teaspoon sea salt, or more to taste
• 1/4 teaspoon ground black pepper, freshly ground
• Optional: diced sun-dried tomatoes, chopped cilantro, sour cream, spicy mustard, or sriracha hot sauce

Method:

First, grate the eggs using the largest holes in a box grater. You can also simply mash the eggs with a fork if you prefer a coarser texture. Next, add the mayonnaise, Dijon mustard, scallions, salt, and pepper. Mix everything well. If you want to add any optional ingredients, now is the time to do so.

Cover the bowl and refrigerate for at least one hour to allow the flavors to meld. This step is not strictly necessary, but it will enhance the flavor. Serve the keto egg salad with fresh-cut veggies, plain pork rinds, keto bread, or on its own.

This keto egg salad can be stored in an airtight container in the fridge for up to 3-5 days.

Best bread to serve keto egg salad with

Egg salad is a keto-friendly meal option. It is usually made with mayonnaise, Dijon mustard, and chopped scallions, and can be served with keto bread.

Keto HOP Bread

Keto HOP bread is a popular choice for those on a keto diet. It is a type of bread that is specifically designed to be low in carbohydrates and high in protein. It has a soft and fluffy texture, making it a great option for sandwiches.

90-Second Bread

90-second bread is a quick and convenient option for those on the keto diet. As the name suggests, it can be made in just 90 seconds using simple ingredients like almond flour, baking powder, and eggs. It has a dense and slightly crumbly texture but toasts well and can hold up to various toppings.

Keto Bagel

Keto bagels are a great option if you're looking for a more substantial bread to serve with your egg salad. They are typically made with a combination of almond flour and coconut flour, which gives them a chewy texture similar to traditional bagels.

Almond Flour Bread

Almond flour bread is a common choice for keto dieters as it is naturally low in carbohydrates and gluten-free. It has a nutty flavor and a moist, dense texture, making it a good option for sandwiches or toast.

Chaffles

Chaffles are a unique bread alternative made with a combination of cheese and eggs, which gives them a crispy and fluffy texture. They are a popular choice for those on keto as they are low in carbohydrates and can be made in a variety of sweet or savory flavors.

These bread options provide a delicious and satisfying way to enjoy your keto egg salad without compromising your dietary goals.

How to boil eggs for keto egg salad

Boiling eggs is a simple process, but there are a few key steps to follow to ensure your eggs are perfect for a keto egg salad. Here's a detailed guide on how to boil eggs for keto egg salad:

Prepare the Eggs:

Start by taking your desired number of eggs out of the refrigerator and letting them come to room temperature. While this step is not essential, it can help ensure more consistent results. If you're particular about the yolks being centred, you can try storing the raw eggs upside down before cooking.

Boil the Water:

Fill a pot with cold water, ensuring the water level is about one inch above the eggs. Place the pot on the stove and turn the heat to high. You want to bring the water to a rolling boil. Adding a teaspoon of vinegar to the water can help prevent cracking and make the eggs easier to peel.

Add the Eggs:

Once the water is at a rapid boil, gently lower the eggs into the water using a slotted spoon. Be careful not to drop them from a height, as this can cause cracking. The number of eggs you add will depend on the size of your pot, but make sure they are in a single layer with space between them. For a standard 7" saucepan, six eggs should be the maximum.

Adjust the Heat and Set a Timer:

After adding the eggs, reduce the heat slightly to medium-high. You want to maintain a gentle boil or rapid simmer. Starting from when you add the eggs, set a timer for your desired level of doneness:

• Dippy eggs for soldiers: 3 minutes (cannot be peeled)
• Runny yolks: 6 minutes
• Soft-boiled: 8 minutes
• Hard-boiled: 10 minutes

Prepare an Ice Bath:

While the eggs are cooking, fill a large bowl or your sink with cold water and ice. This ice bath will be used to stop the cooking process and cool the eggs. You can also add a teaspoon of salt to the ice bath, which some believe helps make the eggs easier to peel.

Cool the Eggs:

When the timer goes off, use a slotted spoon to remove the eggs from the boiling water and transfer them to the prepared ice bath. Let the eggs cool in the ice bath for at least 10-15 minutes. This step is crucial, as it not only ensures the eggs stop cooking but also helps separate the egg membrane from the shell, making them easier to peel.

Peel the Eggs:

After the eggs have cooled, gently tap them on the counter to crack the shells. Start peeling from the base, and it's easier to do this under running water. Be careful not to peel too aggressively, especially if your eggs are on the softer side, as you don't want to tear off chunks of egg whites.

Prepare the Keto Egg Salad:

Now that you have perfectly boiled and peeled eggs, you can make your keto egg salad! Chop or grate the eggs and mix them with mayonnaise, Dijon mustard, salt, and pepper to taste. You can also add chopped bacon, scallions, or other ingredients of your choice.

And that's it! You now have delicious keto-friendly egg salad. Enjoy it as a snack, on a bed of lettuce, or with your favourite keto bread.

How to store keto egg salad

Storing keto egg salad is easy and can be done in a few simple steps. Here is a detailed guide on how to store keto egg salad:

Step 1: Prepare the Egg Salad

Before storing your keto egg salad, ensure that you have properly prepared and assembled it. This includes hard-boiling the eggs, peeling them, and chopping them into small pieces. Then, combine the eggs with the rest of the ingredients, such as mayonnaise, mustard, spices, and any optional add-ins like bacon, avocado, or vegetables. Mix everything together in a medium to large bowl until well combined.

Step 2: Choose the Right Container

When storing keto egg salad, it's important to use an airtight container. This helps to prevent the salad from drying out and keeps it fresh for longer. You can use glass or plastic containers with tight-fitting lids, or even divide the salad into individual portions using small containers or jars.

Step 3: Refrigerate the Egg Salad

Keto egg salad should always be stored in the refrigerator. Place the covered container(s) on a shelf in the fridge, preferably at a consistent temperature. Avoid placing the egg salad near the door of the refrigerator, as the temperature fluctuates each time the door is opened.

Step 4: Store for the Right Duration

Keto egg salad can be stored in the refrigerator for up to 3-5 days. It's important to consume the salad within this timeframe to ensure optimal freshness and food safety. If you plan to store the egg salad for longer, consider freezing individual portions, although this may affect the texture of the eggs and mayonnaise.

Step 5: Stir Before Serving

Before serving the keto egg salad, give it a good stir to recombine the ingredients. This is especially important if the salad has been stored for a while, as some separation of liquids may occur. Stirring will help to redistribute the flavours and moisture throughout the salad.

What to eat keto egg salad with

Keto egg salad is a tasty, high-protein meal that can be enjoyed in a variety of ways. Here are some ideas for what to eat with your keto egg salad:

Lettuce Cups

Create a simple and refreshing lettuce cup by spooning your keto egg salad into a large leaf of romaine lettuce. You can also add some crispy bacon to this combination for extra flavour and texture.

Cucumber Slices

Pile your keto egg salad on crunchy cucumber slices for a delicious and easy-to-eat option. This combination is perfect for a quick lunch or snack.

Keto Bread

If you're looking for a more substantial meal, spread your keto egg salad on keto-friendly bread such as keto HOP bread, 90-second bread, keto bagels, or thick slices of almond flour bread. You can even make sandwich wraps using low-carb tortillas.

Crackers and Crisps

For a crunchy contrast to the creamy egg salad, serve it with crackers or crisps made from almond flour or cheese. You can also use pork rinds as a low-carb tool for scooping up your egg salad.

Vegetables

Keto egg salad goes well with a variety of fresh-cut vegetables such as celery sticks, mini peppers, and radishes. You can also add steamed or boiled cauliflower, broccoli, or other chopped veggies to your egg salad to make a faux-potato salad.

Avocado

Mix your keto egg salad with avocado for a creamy and nutritious combination. You can also serve the egg salad in halved avocados for a tasty and unique presentation.

Frequently asked questions