Keto egg salad is a low-carb and high-fat meal that is perfect for those who follow the keto diet. This recipe is easy to make, and it can be eaten as a side dish, breakfast, or lunch.
The health benefits of this keto egg salad are that it will help you reach your weight loss goals, boost your energy levels, improve your mental clarity and prevent you from feeling bloated.
Egg Salad for Keto Diet Ingredients:
- Need 8 hard-boiled eggs, peeled
- 1/3 cup of mayonnaise
- 2 tsp. Whole grain mustard/honey mustard (If you like)
- 1 tsp. Fresh lemon juice
- 1/2 stalk of celery, minced (take 1/3 cup)
- 2 tbsp of finely chopped chives
- Need Paprika, for garnish
- 1 baguette, quartered
- Lettuce for garnish
- Seasonings or mix-ins (optional)
- Roughly chop the hard-boiled eggs on a chopping board and set them aside in a medium bowl.
- Then break the egg yolk in a separate bowl and beat it with a fork.
- Then add the mayonnaise, mustard, lemon juice, celery, and chives and mix until all the ingredients are evenly combined and well mixed.
- Then stir again with salt, season, and pepper to enhance the taste.
- Next, to serve the salad mixture cut the baguette slices in half lengthwise and divide the egg salad between the bottom halves of the bread.
- Then sprinkle the egg salad with paprika to garnish, then top with lettuce and the remaining bread halves.
Serve healthy keto-friendly delicious egg salad which can be eaten as an easy morning/evening snack.
Nutritional facts about Egg Salad for the Keto Diet (per serving):
Nutrition (per serving): This keto-friendly egg salad has a total of 439 calories, and contains 19 g of protein, 31 g of carbohydrates, 2 g of fiber, 4 g of sugar, 26 g of fat, 6 g of saturated fat, 746 mg of sodium.
Nutritional facts about eggs:
100 grams of an egg contains a lot of health components which are given below…
- Water 74.6g
- Energy 649 kJ
- Protein 12.6 g
- Ash 1.08 g
- Carbohydrate, by difference 1.12 g
- Fiber, total dietary 0 g
- Sugars, total including NLEA 1.12 g
- Calcium, Ca 50 mg
- Iron, Fe 1.19 mg
- Magnesium, Mg 10 mg
- Phosphorus, P 172 mg
- Potassium, K 126 mg
- Sodium, Na 124 mg
- Zinc, Zn 1.05 mg
- Copper, Cu 0.013 mg
- Manganese, Mn 0.026 mg
- Vitamin C, total ascorbic acid 0 mg
- Thiamin 0.066 mg
- Riboflavin 0.513 mg
- Vitamin B-6 0.121 mg
- Folate, total 44 µg
- Folate, food 44 µg
- Vitamin B-12 1.11 µg
- Carotene, beta 11 µg
- Vitamin A, IU 520 IU
- Vitamin D (D2 + D3), International Units 87 IU
- Vitamin D (D2 + D3) 2.2 µg
- Vitamin D3 (cholecalciferol) 2.2 µg
- Vitamin K (phylloquinone) 0.3 µg
- Fatty acids, total saturated 3.27 g
- Fatty acids, total monounsaturated 4.08 g
Health benefits of eggs:
The National Institute of Health says that the inclusion of eggs in the diet is not a concern for cholesterol cardiovascular disease risk, but egg protein is. Eggs are digestible and recognized as an excellent source of essential amino acids, also reduce malnutrition, possibly increase height in children, prevent Kwashiorkor disease, and maintain skeletal muscle health. By far the most popular benefit of egg protein is that it can suppress appetite, leading to reduced caloric intake from the next meal and weight loss. Also includes hypotensive and anti-cancer effects.
Also Read: Homemade Cajun Chicken Burger Recipe
PubMed.gov says that a single large egg yolk contains approximately 275 mg of good cholesterol. And the study says that there is no harm in the consumption of eggs in healthy people.