This article explores a keto egg salad with bacon recipe, a versatile and protein-rich dish perfect for meal prepping, quick lunches, or a satisfying side. This recipe caters to those following a ketogenic diet, emphasizing healthy fats and proteins while minimizing carbohydrates. Whether you're an exercise enthusiast seeking extra protein or simply looking for a nutritious and delicious meal option, this egg salad is a fantastic choice.
Why This Recipe Works
Traditional egg salad often falls short on the protein front. This keto-friendly version addresses that by incorporating bacon, significantly boosting the protein content. Moreover, the recipe prioritizes healthy ingredients like sugar-free mayonnaise and uncured bacon, aligning with the principles of a keto or Whole30 eating plan.
Ingredients You'll Need
The beauty of this recipe lies in its simplicity. You likely have most of the ingredients in your kitchen already:
- Hard-boiled eggs: The base of the salad, providing protein and essential nutrients.
- Uncured sugar-free bacon: Adds a smoky flavor and a protein boost. Look for bacon that is nitrate-free and doesn't contain added sugars.
- Sugar-free mayonnaise: Provides creaminess without the added sugars found in traditional mayonnaise. Whole30-approved brands made with avocado oil are excellent choices.
- Optional additions: Celery, scallions/green onions, fresh parsley, dill pickle, cayenne pepper, hot sauce, spices.
Step-by-Step Instructions
Making this keto egg salad is incredibly easy:
- Hard boil the eggs: You can boil them on the stovetop, in an Instant Pot, or using an egg cooker. The recipe card typically includes instructions for hard boiling in a pan on the stove. For Instant Pot, cook on manual pressure on High for 5 minutes, then let it release naturally pressure for 5 minutes.
- Prep the other ingredients: While the eggs are cooking, cook the bacon until crispy, then crumble or dice it. Mince the fresh parsley and green onions (if using).
- Cool and chop the eggs: Place the cooked eggs in an ice bath to stop the cooking process. Once cool enough to handle, peel and chop them to your desired size. Some people prefer a finer dice, while others like a chunkier texture.
- Combine all ingredients: In a large bowl, stir together the chopped eggs, bacon, mayonnaise, and any other desired additions like celery, green onions, or spices.
- Season and serve: Taste the salad and season with salt and pepper as needed. Remember that the bacon may already contribute saltiness.
Tips for the Best Keto Egg Salad
- Egg freshness: For easy peeling, use eggs that are at least two weeks past the laying date. The float test can help determine freshness - if an egg floats, it's best to discard it.
- Don't overcook the eggs: Overcooked eggs can become watery, affecting the salad's texture.
- Use cold eggs: Use very cold eggs straight from the fridge for easier peeling after boiling. You can cool them down fast by rinsing them after boiling.
- Mayonnaise selection: Opt for a high-quality, sugar-free mayonnaise made with healthy oils like avocado oil.
- Bacon preparation: Cook the bacon until crispy for the best flavor and texture.
- Flavor variations: Experiment with different herbs and spices to customize the flavor. Fresh dill, chives, cayenne pepper, or everything bagel seasoning can add interesting twists.
- Drain excess water: After cutting the cherry tomatoes in half, line a fine mesh strainer with paper towels to drain excess water. And drain lettuce well. Watery lettuce is the worst! It can ruin the entire salad.
- Chill before serving: Refrigerating the egg salad for at least 30 minutes allows the flavors to meld together.
Serving Suggestions
This keto egg salad is incredibly versatile:
Read also: Bacon Cabbage Salad
- As a sandwich: Serve it on keto bread, chaffles, or 90-second bread for a satisfying sandwich.
- In lettuce cups: For a light and refreshing option, spoon the egg salad into lettuce cups.
- With celery sticks: Enjoy it as a snack with celery sticks for added crunch.
- Over a salad: Top a bed of greens with the egg salad for a complete meal.
- Stuffed into celery stalks: Serve egg salad stuffed into celery stalks.
- Eat it on its own: Honestly, it’s so yummy!
Addressing Common Issues
- Runny egg salad: This can happen if you use low-fat mayonnaise. The fat in full-fat mayonnaise helps maintain the salad's structure. If your egg salad is already runny, add more hard-boiled eggs to absorb the excess moisture.
- Too much mustard: If you've added too much mustard, balance the flavors by adding more of the other ingredients.
Storage Instructions
Store leftover egg salad in an airtight container in the refrigerator for up to 3-5 days. It is not recommended to freeze egg salad, as the texture of the eggs and mayonnaise can change.
Nutritional Information
A half-cup serving of this keto egg salad typically contains:
- Protein: 17 grams
- Net Carbs: 4 grams
Is Egg Salad Healthy?
Depending on the ingredients, egg salad can be a nourishing meal loaded with protein and healthy fats. To improve the nutrition profile of egg salad, use paleo-friendly mayo (typically made with olive or avocado oils) and sugar-free bacon. The remaining ingredients are inherently healthy.
Keto Bacon and Egg Salad Recipe
Ingredients:
- 6 large hard-boiled eggs, chopped
- ¼ cup bacon pieces, cooked and crumbled
- ½ cup cherry tomatoes, halved (optional)
- 1 cup chopped butter lettuce (optional)
- ¼ cup green onion, chopped
- ¼ cup sugar-free mayonnaise
- 2 tsp Dijon mustard
- Paprika, to taste
- Salt and pepper, to taste
Instructions:
- Place the chopped hard-boiled eggs into a large mixing bowl.
- Add the halved cherry tomatoes (if using), chopped green onions, crumbled bacon pieces, and chopped lettuce (if using).
- Mix gently with a rubber spatula.
- In a separate small bowl, stir together the mayonnaise, mustard, paprika, and sour cream until well blended.
- Pour the mayonnaise mixture over the egg mixture.
- With the rubber spatula, gently fold all ingredients together until evenly coated and combined.
- Season with a pinch or two of salt and several grinds of black pepper. Fold again.
- Taste and adjust seasoning if desired.
- For more flavor, cover and refrigerate for 30 minutes to allow flavors to blend.
- Serve egg salad mounded over lettuce leaves or stuffed into celery stalks.
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