Healthy Living

Best Keto Egg Salad Recipe


The keto egg salad is creamy and also delicious, you can also make it with a zippy mustard dressing and crunchy celery. If you require a quick dish to offer a BBQ picnic, or an easy recipe to cram in your lunch, this is a dish you’ll certainly wish to attempt.

What is Keto Egg Salad?

Keto egg salad is easy, it’s preferred to make it in your sleep sort of recipe. It’s easy to pack for lunch, perfect to batch cook for dish preparation, as well as considerably personalized.

Egg salad needs only a handful of ingredients and takes practically no time at all for preparation. And also, it is among that unusual dairy-free, vegan keto recipes– so make sure to maintain this in your back pocket.

Before we talk about how to make the keto egg salad recipe we should mention what is the keto diet and how it works.

You Can Read More About Keto Diet | Keto Diet For Beginners-The Simplest Guide

For decades, there has been an incorrect belief that fat, in general, is harmful to health. Low-fat products began to invade markets as a result of this perception and became a profitable business. With the emergence of these products, obesity began to emerge at unprecedented rates. Studies have shown that healthy fats are beneficial to the body, as insulin levels stabilize in the body, and increase fat burning rates with a feeling of increasing satiety. The strategies for dieting are based on reducing carbohydrate content in foods. In addition to the Keto diet, there are many dieting systems that have proven to be very effective in fat burning fast.

What is Keto Diet?

Keto Diet is a low-carbohydrate diet that goes high in protein and vegetables. The benefits of dieting go beyond the goal of losing weight to achieve better health.

When you follow Keto Diet you will not need to calculate the number of calories! You will only avoid harmful meals from starches and sugars, replacing them with protein-rich meals, healthy fats, and low-carbohydrate vegetables.

You can eat when you feel hungry. Do not you have to calculate the weight of the food or how many calories it contains? You determine what you eat depending on your condition, and how much weight you want to lose.

What you can eat: meat, fish, eggs, dairy, fruit, vegetables, healthy fats, nuts, seeds

What you can not eat: sugars, starches, vegetable oils, unsaturated fats, fast foods, processed and low fat.

Keto Diet Plan Food List

As noted earlier that there are a number of varieties of foods, are compatible with the ،Keto diet, and prefer to eat, such as:

  • Meats: You can eat different types of red and white meat and prefer to eat the meat of animals that feed on the grass.
  • Fish: Eat whatever fish you like, be it tilapia, salmon, tuna, etc.
  • Eggs: Rich Omega 3 (1), has many benefits that the human body needs, we can classify them as superfoods. They are rich with nutrient materials. For all of this, we choose eggs to make our nutrient meal ”egg salad” that will be good for our keto diet.
  • Vegetables: preferably low-carbohydrate vegetables such as spinach, broccoli, carrots, broccoli.
  • Fruits: apples, oranges, strawberries, grapes, pears.
  • Nuts: almonds, walnuts, Sudanese.
  • Dairy produce and sour milk products: Cheese, butter, cream, Yoghurts.
  • Oils and fats: Olive oil, coconut oil, fish liver oil.

As for foods to avoid, they can be listed in:

  • Sugar: Candy, Soft drinks, Juices (not fresh), Jam, Canned fruits and vegetables, Cookies, Ice-cream.
  • Starches: Wheat, barley, white rice, pasta, potatoes, beans.
  • Unsaturated fats: Hydrogenated oils “Vegetable ghee”
  • Vegetable oil: Cotton oil, sunflower oil, soybean oil, corn oil and other oils extracted from a vegetable source.
  • Low-fat products: Dairy products and many products sold under the name of low or skimmed products.
  • Manufactured products: Avoid all foods that are manufactured with unknown ingredients such as sausages and burgers.

Eggs in Keto Diet

Egg is the main in keto egg salad

It was not coincidental that eggs were mentioned among the most important foods recommended for those who followed the Keto diet. Here are the reasons why.

The nutritional value of eggs

The eggs contain all the nutritional values that we need. It contains vitamin A, vitamin B, B6, B12, and vitamin D, and there is a high percentage of minerals in the eggs such as iron, calcium, sodium and magnesium. Eggs are an important dietary fiber for digestion, the task is to balance the rate of diabetes in the blood, and it has a high proportion of proteins important for the health of the body.

Among the many benefits of eggs to the human body:

  • It is important to eat eggs for athletes and bodybuilders who want to form muscle blocks. It helps to build muscle mass and tissues because of the proteins that are present in it. The protein works to increase red blood cells in the body, In the body.
  • The eggs contain a high percentage of vitamin A with 520 global units of 100 grams of eggs, which helps to improve the tissues of the eye and prevent the incidence of genetic diseases such as color blindness and night blindness and non-genetic diseases such as myopia, so eating an egg every day helps to improve Consider.
  • With age, a person becomes weak in bones, joints and nerves. He may have a slight tremor, especially in women because they are pregnant during pregnancy, which takes a high percentage of calcium to feed the fetus. Therefore, eating eggs improves calcium in the body through calcium. Vitamin D, which improves the body’s absorption of calcium, and prevents diseases such as osteoporosis.

You Can Read More About Foods For Stronger Bones | Best Foods For Stronger Bones

  • The eggs contain a high proportion of vitamin D, which helps to strengthen the immune system, to fight viruses and diseases.
  • Parents look for ways to develop the mental abilities of their children, and try to give their children healthy foods containing a high proportion of vitamins and minerals that help them, so the eggs should be present in each child’s dish at breakfast, because it contains a high proportion of vitamin B compound, B6, helps to enhance the abilities of perception, attention, thinking and memory processes, make sure to give eggs, especially egg yolks for children.
  • Eggs contain a high proportion of proteins that help increase the red blood cells in the body. These pellets carry oxygen that reaches the cells, which helps the blood flow to the male reproductive system and increases the sperm.
  • It is remarkable that the number of calories in the egg is equivalent to 155 calories, which protects the body from stress and provides the body with the necessary energy.
  • The eggs contain a high percentage of vitamin E and vitamin D, which contain antioxidants that enter the body through contaminated food and toxic odors, these substances work on the growth of cancer cells in the body and work to divide the body, and cancer, eating eggs reduces risk Cancer is like breast cancer, besides it contains proteins that help repair tissues and cells damaged by exposure to chemotherapy.
  • Eggs contain vitamin D of 87 units per 100 grams of eggs and contain vitamin B12, which is 1.1 micrograms per 100 grams of eggs, which enhances the health of the nervous system.

You Can Read More About Benefits Of Eggs | Top 10 Health Benefits Of Eggs

In addition to the above, several studies have confirmed that eggs have a direct positive effect on male diseases, because of its components that affect the production of testosterone (male hormone)

Nutrients in egg yolk may help increase testosterone, as eggs contain:

  • Fat content: Cholesterol contains a molecular structure very similar to testosterone, and is converted to the hormone in the body in males.
  • Vitamins and minerals: which are positively associated with testosterone levels. For example, vitamins A, D, E and K work to raise the levels of testosterone through its production or regulation.
  • Vitamin D and calcium: Increased intake of vitamin D and calcium can result in higher levels of testosterone.
  • Aspartic acid: Eggs are particularly rich in aspartic acid, an amino acid found to significantly increase levels of testosterone in just 12 days.

How To Make Keto Egg Salad


We can start this recipe with, hard-boiled eggs. My preferred way to make hard-boiled eggs is this way that I will tell you now is the best and easiest way to cook perfect hard boiled eggs every time.

we can give the eggs 5 min to cook with a cover then release it for another 5 min, you can add it in an ice bath after they are finished cooking, then you will get easy to peel eggs with tender whites and creamy yolks.

Easy Keto Egg Salad

This simple keto egg salad is a quick as well as healthy and balanced reduced carbohydrate lunch with a lot of protein as well as tasty taste!

If you’ve been Keto for a while, I bet you agree to have made eggs and avocados a very regular part of your diet.

That’s why this recipe is awesome for low carb, high-fat meals.

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Additional foods for health purposes

Keto Diet is a complete fit for various health goals, including achieving the goal of weight loss, the following are a number of foods to get a good tone and does not need to lose weight:

  • Tuberculosis: Potatoes
  • Some types of grain are prohibited in weight loss: rice, oatmeal
  • Legumes: lentils, beans, beans.
  • Drinks: Drinking 8 glasses of water a day is an important part of dieting, as you can drink unsweetened tea and coffee with an extra glass of water for each cup of coffee or tea.
  • Dark chocolate: Make sure the percentage of cocoa is 70% or more.


Adding dark chocolate to the list is due to its health benefits as an important source of antioxidants. Certainly, moderation must be taken in order to obtain its benefits and avoid its harm.

After reading this article it’s got so easy to make a keto egg salad recipe, so I hope you do it then comment with your opinion here, START preparing for keto egg salad now!.


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