Keto Egg Salad for a Low Carb Lunch

This low carb keto egg salad is made with a homemade coconut oil mayonnaise. The high fat content is perfect for a keto diet to keep you full longer.

Have you ever tried a ketogenic egg fast diet plan to kick start weight loss? This is my third day on a five day low carb high fat egg fast. It’s helping me lose the extra fat I gained over the long New England winter.

Ever since I was treated for Graves’ Disease with radioactive iodine, I have had to keep an eye on what and how much I eat. A low carb ketogenic lifestyle has been working well for me for weight maintenance.

At 5’3″, the ideal weight for me is between 120-125 pounds. I’m usually on the higher end of the range which is normal for me. But last week, while on a vacation, I got on the scale late in the day and it read over 130.

I chose to try an egg fast to lose weight since I’m already a low carb eater and I love eggs. So I came up with a high fat keto egg salad recipe to enjoy during the fast.

My Egg Fast Progress

Here’s a review of foods I ate over the last two days and my early morning weight. I lost 1.4 pounds after the first day. After the second day, I was down another 0.8 pound. That’s a 2.2 pound weight loss after 2 days!

Day 1

Morning weight – 127.8 pounds

Breakfast: 3 eggs, Butter Coffee

Morning Snack: 1 hard boiled egg, 1 organic string cheese

Lunch: egg salad

Dinner: 3 fried eggs in 1 tablespoon coconut oil, Butter Coffee, 3 Meringue Cookies

Day 2

Morning weight – 126.4 pounds

Breakfast: 3 eggs, Butter Coffee

Snack: 1 hard boiled egg, 1 organic string cheese

Lunch: Keto Egg Salad, Black Cherry Zevia soda

Snack: 1 hard boiled egg, 1 organic string cheese

Dinner: 3 egg omelette with 2 ounces sharp cheddar in 1 T olive oil, 3 Meringue Cookies

Day 3

Morning weight – 125.6 pounds

More on Egg Fasting

In my last post, I provided a recipe for coconut oil mayonnaise which was created specifically for an egg fast. In this post, I’m providing the recipe that I used for my high fat low carb keto egg salad.

Last weekend I made sugar free meringue cookies so I’d have a pre-made treat. But I did give in and enjoy a stevia sweetened Zevia Black Cherry soda for lunch the second day. A ketone strip test confirmed the soda did not affect my state of ketosis.

How to make keto egg salad for an egg fast

This is a basic egg salad recipe that I modified slightly for the egg fast. The only significant changes are that I used ground mustard instead of prepared and the homemade coconut oil mayonnaise. I kept it simple and did not add any additional seasonings other than salt and pepper.

I used eight large eggs for the recipe. I hard cooked them using an egg cooker. You can also make pressure cooker hard boiled eggs in an electric mult-cooker orInstant Pot.

Once hard cooked, I slice or chop the eggs. Usually, I just use an egg slicer. The egg slices can easily be broken into smaller pieces with a fork. I do this when stirring in the mayonnaise and seasonings.

Of course, any type of mayonnaise can be used for the keto egg salad. And you don’t have to use a homemade mayo. But I like to choose one made with healthy fats like avocado oil or coconut oil.

Low carb egg salad for egg fasting

In the egg fast, you refrain from meat and vegetables. And you must eat egg with a healthy fat for all meals and snacks. That’s why this low carb egg salad is perfect for egg fasting!

I did allow some cheese on my egg fast, but didn’t add any to this high fast low carb egg salad. I’ve got three more days on the egg fast so I may try something a bit more exciting like cream cheese pancakes or muffins.

Kitchen Tools Used

The following tools were used for the recipe:

• Egg Cooker
• Egg Slicer
• Mixing Bowl

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Print Pin Review

5 from 2 votes

Low Carb Keto Egg Salad

This high fat low carb egg salad is made with a homemade coconut oil mayonnaise. The high fat content is perfect for an egg fast to keep you full longer.

Course Breakfast

Cuisine American

Keyword low carb breakfast, low fat salads

Prep Time 5 minutes

Total Time 5 minutes

Servings 3 servings

Calories 521kcal

Author Lisa MarcAurele

Ingredients

• 8 eggs hard boiled
• 1/2 cup coconut oil mayonnaise
• 1 tsp ground mustard
• salt & pepper to taste

Instructions

• Slice eggs, then mix in mayonnaise and mustard until well combined, breaking up eggs as needed.
• Season with salt & pepper to taste.
• Store leftovers in refrigerator.

Notes

Any mayonnaise can be used but one made with healthy fats like coconut oil or avocado oil is recommended.

Low Carb Sweeteners | Keto Sweetener Conversion Chart

Nutrition

Calories: 521kcal | Carbohydrates: 2g | Protein: 23.3g | Fat: 52.1g | Sodium: 425mg | Fiber: 0.2g

Additional Info

Net Carbs: 1.8 g | % Carbs: 1.3 % | % Protein: 16.4 % | % Fat: 82.4 %

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Note on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

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Post updated in March 2019. Originally published April 2015.