Article #153
Did you know a serving of creamy keto avocado egg salad has just 287 kcal1? This low-carb dish is tasty and light on calories. It’s an excellent choice for eating healthy.
Avocado recipes are great for healthy fats. They offer a creamy texture and lots of health benefits. Mixing them with eggs adds protein and nutrients.
Start this keto avocado egg salad with two avocados, eight eggs, celery, red onion, mayonnaise, Greek yogurt, and seasonings2. It’s a tasty salad for any meal.
Avocado egg salad is really versatile. Add your favorite ingredients or change the seasoning. Make it how you like it.
This salad is more than delicious. It’s good for you too. Hard-boiled eggs are high in protein and vitamins, great for a snack or meal3.
Avocado is full of healthy fats for your heart. It improves cholesterol and lowers heart disease risk. Avocado also has fiber and key vitamins, making your meal nutritious2.
Try this dish if you want something tasty and nutritious. It’s easy to make and offers many health benefits. Enjoy it alone or in wraps or on bread.
Key Takeaways:
- Creamy keto avocado egg salad is a low-carb dish packed with healthy fats and protein.
- Avocado and hard-boiled eggs provide a range of essential nutrients and offer various health benefits.
- This versatile recipe can be customized with your favorite ingredients and seasonings.
- Avocado egg salad is a perfect option for those following a keto diet or looking for a nutritious meal.
- Enjoy this delicious salad on its own, as a filling for lettuce wraps, or spread on keto-friendly bread for a flavorful sandwich.
Why Avocado in Egg Salad?
Avocado is an amazing fruit that can make egg salad more interesting. It’s creamy and tastes mild, perfect instead of mayonnaise. But what makes avocado good for egg salad?
Avocado is a smart swap for mayonnaise because it is healthier. Avocado is full of good fats that are good for your heart. It’s a top pick for people on keto or watching their carbs4.
It doesn’t just have fewer carbs, but it’s also rich in fiber. Fiber keeps you full and helps your intestines work well. Avocado is also full of vitamins and minerals like potassium and vitamins C and E. These keep your body strong and running well5.
Avocado works well with eggs. Its creamy touch paired with hard-boiled eggs feels just right. Adding herbs, spices, and dressing makes it even better. The mix tastes great and is sure to please6.
Avocado Egg Salad Nutritional Information:
| Calories | Fat | Protein | Net Carbs |
|---|---|---|---|
| 150.4 kcal per serving6 | 10.7g per serving6 | 7.1g per serving6 | 9.1g per serving6 |
Avocado egg salad is great for keto and low-carb diets. It has good fats, low carbs, and just the right amount of protein. This dish helps you meet your diet goals while keeping you full and satisfied. Adding avocado makes the salad a real nutrition powerhouse6.
Adding avocado to egg salad makes it tastier and healthier. So, if you want to cut back on mayonnaise or add more nutrients to your meals, try avocado. It’s a great way to up your salad game.
How to Make Keto Avocado Egg Salad
Making keto avocado egg salad is fast and simple. Follow these steps for a tasty, healthy meal ready in no time.
- Boil and Peel the Eggs: Start by boiling your eggs until they’re hard. Then, peel them once they’re done.
- Prepare the Avocado: Mash your avocados in a bowl until they’re smooth. Remember to take out the pits and skins first.
- Add the Eggs: Cut the boiled eggs into small bits. Mix them into the mashed avocado. This makes the salad both creamy and packed with protein.
- Season and Flavor: For more flavor, add fresh lemon juice, minced red onion, and some herbs. These ingredients make your salad tasty and fragrant.
- Season to Taste: Don’t forget to add salt and pepper. You can adjust these to your own taste.
- Serve or Store: Enjoy your keto avocado egg salad right away. Or, save it for later in the fridge. It’s great on its own, in lettuce wraps, or as a sandwich filling.
This recipe is perfect for those on a keto diet with a busy schedule. A serving has around 350 calories. It’s rich in healthy fats from avocado and protein from eggs. This gives you a good mix of nutrients.
Recipe Summary:
| Ingredients | Quantities |
|---|---|
| Hard-boiled eggs | 8 large |
| Avocado | 2 ripe |
| Mayonnaise | ½ cup |
| Fresh lemon juice | 1 tablespoon |
| Minced red onion | 1 tablespoon |
| Herbs (optional) | As desired |
| Salt and pepper | To taste |
Once made, this keto avocado egg salad is a tasty and filling meal. It blends creamy avocado, protein from eggs, and lively flavors. This makes it a great fit for a low-carb diet.
Shelf Life and Nutritional Information
Store your keto avocado egg salad in an airtight container. It’ll keep well for up to a week. Each serving brings about 260 calories and 3 net carbs. Using fresh lime juice helps keep the avocado fresh7.
Avocado and eggs team up to make a great meal for low-carb or keto diets. Avocado’s high fat keeps you full. Plus, eggs help with muscle repair and upkeep8.
Variations of Keto Avocado Egg Salad
When making keto avocado egg salad, you have many ways to make it unique. Adding your twist can turn this dish into something special. Here are some ideas to get you started:
1. Spicy Avocado Egg Salad
Love some heat? Try adding minced jalapeno pepper9 to your salad for a spicy kick. This will work well with the creamy avocado and egg mix. It’s a fun twist on the usual recipe.
2. Bacon and Avocado Egg Salad
Bacon fans, listen up. Add crispy bacon to your salad for a flavor boost. Just crumble the bacon after it’s cooked. Its smoky taste goes great with the creaminess of avocado and eggs.
3. Avocado Egg Salad Wraps
Want something easy to take with you? Turn your salad into wraps. Put it on a low-carb wrap or lettuce, and roll it. Perfect for a quick, on-the-go meal, like for lunch or a picnic.
4. Avocado Egg Salad Stuffed Tomatoes
For something pretty and tasty, serve your salad in hollowed-out tomatoes. Take the tops off the tomatoes, scoop out the seeds, and fill them with the salad. It’s fresh and perfect for summer events.
5. Greek-Inspired Avocado Egg Salad
Want a Mediterranean touch? Add diced cucumber, feta cheese, and Kalamata olives to your salad. These ingredients mix well with the creamy avocado and eggs. It’s a unique and tasty twist.
6. Avocado Egg Salad Lettuce Cups
Looking for something light and low-carb? Serve your salad in lettuce cups. Large lettuce leaves work great as a bread or tortilla alternative. It makes for a healthy, crunchy, and filling meal.
These ideas are just the beginning for your keto avocado egg salad. Mix in different ingredients to make your own version. Dive into the creamy and healthy world of avocado and eggs your way.
Tips for Serving and Storing Avocado Egg Salad
Avocado egg salad is a tasty meal that can be eaten in many ways. Here are a few suggestions for the best ways to serve and save it:
1. Serve it right away: Freshly made avocado egg salad is the best. Its creamy goodness and taste are perfect right after you make it.
2. Keep it cool: You can save avocado egg salad in the fridge for up to a day. This will help it stay fresh.
3. Stop it from turning brown: Avocado can go brown fast. Lemon juice can help keep it looking fresh. The acid slows down the browning. Also, make sure to cover it tightly with plastic wrap.
| Statistic | Per Serving |
|---|---|
| Calories | 29510 |
| Protein | 14g10 |
| Carbohydrates | 10g10 |
| Dietary Fiber | 5g10 |
| Total Sugars | 2g10 |
| Total Fat | 23g10 |
| Saturated Fat | 5g10 |
| Cholesterol | 374mg10 |
4. How to serve it: There are many ways to enjoy avocado egg salad. Eat it as it is, using a fork to taste the creamy mix. Or, wrap it in lettuce or tortillas for a meal that’s light and fulfilling. You can also have it in a sandwich by putting it between chaffles.
5. Add fresh herbs to make it unique: You can make your avocado egg salad special by adding herbs. Try chives, parsley, cilantro, basil, or tarragon. They add a fresh flavor and improve the salad’s taste.
By following these tips, you can keep and serve avocado egg salad for a great taste and texture anytime you want.
Why Choose Avocado for Low-Carb Diets
Avocado is great for low-carb diets because it’s full of healthy fats and low in carbs. It’s packed with monounsaturated fats, known for being good for the heart. Avocado also has fiber, vitamins, and minerals. Adding avocado to your meals can keep you full and boost your health.
Avocado’s Nutritional Profile
In dishes like keto avocado egg salad, a medium Hass avocado is commonly used. This salad, with a 1/2 cup serving, is both tasty and nutritious:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 155 |
| Carbohydrates | 4.5g |
| Protein | 9g |
| Fat | 12g |
| Saturated Fat | 2.3g |
| Cholesterol | 148mg |
| Sodium | 132mg |
| Fiber | 3g |
| Sugar | 0.5g |
This salad is not just tasty but also nutritious, keeping carbs low.
Avocado and Protein for Satiety
To up the protein in your low-carb meals, include avocado with eggs and cottage cheese. A keto avocado egg salad with 6 boiled eggs, 1 cup cottage cheese, and 2 avocados, packs 12 grams of protein per serving.
Avocado’s Role in Ketogenic Diets
Ketogenic diets focus on low carbs and high fats for ketosis. Avocados are low in carbs, a key reason they’re a top pick for keto.
Avocado’s nutrient profile and healthy fats are perfect for all low-carb diets, including keto. Studies show avocados can help lower blood sugar and insulin, making them good for diabetes and prediabetes. Their potassium is also great for the heart and muscles11.
Adding avocado to your low-carb plan is not just tasty, it’s good for you. It helps with weight control and improves how your body processes food.
Health Benefits of Avocado and Eggs
Avocado and eggs are great for your health when you eat them together. Avocado has a creamy texture and a rich taste. It is full of nutrients that help you stay healthy.
Avocado is high in good fats, like oleic acid, that are great for your heart. These fats can also lower inflammation. Avocado has fiber too, which is good for your gut and keeps your blood sugar steady12.
Eggs are a powerhouse of nutrition, known for their protein. They are perfect for any diet. One egg has about 6 grams of protein, which your body needs to repair muscles and work properly12.
Also, eggs give you important vitamins and minerals, such as B12 and selenium. These are key for your brain, your immune system, and making energy12.
Mixing avocado and eggs in a dish like Keto Avocado Egg Salad is super nutritious. Avocado’s fats can improve your cholesterol and lower heart disease risk. Both avocado and eggs have omega-3 fats, great for the brain12.
Eating the Keto Avocado Egg Salad often is good for your body. It can boost your memory, help you focus, and keep you alert. Plus, it’s great for keeping your blood sugar level, perfect for low-carb diets1213.
Adding avocado and eggs to a low-carb or keto diet helps your digestion. They are rich in fiber, making sure everything runs smoothly. These foods make your meals tasty and your body happy and healthy.
| Nutrient | Amount per Serving |
|---|---|
| Calories | 385 |
| Carbohydrates | 35g |
| Protein | 14g |
| Fat | 22g |
| Saturated Fat | 4g |
| Polyunsaturated Fat | 3g |
| Monounsaturated Fat | 12g |
| Cholesterol | 187mg |
| Sodium | 436mg |
| Potassium | 653mg |
| Fiber | 8g |
| Sugar | 5g |
If you make too much egg salad, it’s fine in the fridge for 2-3 days14. Avocado and eggs give it lots of protein and good nutrients. You can make Creamy Keto Avocado Egg Salad with avocados, yogurt, lemon juice, chives, mustard, and spices, plus eggs and veggies14.
Eating avocado and eggs together is good for you. They add key nutrients to your meals. These ingredients support your brain, keep you healthy, and make your diet balanced.
Incorporating Avocado and Eggs into a Healthy Eating Plan
Adding avocado and eggs to your meals brings lots of flavor and nutrition. They’re both full of essential nutrients and taste great.
Avocado: A Nutrient-Rich Powerhouse
Avocados are known for their healthy fats, which are very good for you. They have lots of monounsaturated fats that help your body and keep you full. Avocados also provide lots of folate and important vitamins and minerals like vitamin K, C, E, potassium, and fiber15.
Eggs: A Protein-Packed Staple
Eggs are a top source of protein, perfect for those wanting more in their diet. They also bring iron, choline, and lutein, all helping you stay healthy15.
Putting avocado and eggs together offers great chances for healthy, tasty meals.
Avocado and Egg Recipes
You can make lots of dishes with avocado and eggs, from light salads to filling omelets. A favorite is avocado egg salad, great for lunch. Mix ripe avocado, hard-boiled eggs, lemon juice, garlic powder, and chives for a meal that’s gluten-free, paleo, and vegetarian15.
The Nutritional Profile of Avocado Egg Salad
This salad is both yummy and nutritious. One serving has 323.7 calories and 8.1g of carbs, perfect for those watching carbs16. It also has 11g of protein, a lot for a meal, and is rich in good fats, offering 28.2g of fat, which includes 5.4g of saturated fat16.
Serving and Storing Suggestions
It’s best to eat avocado egg salad soon after making it, within 1-4 hours, to avoid the avocado turning brown15. Leftovers can be in the fridge for two days, but it’s best fresh. Enjoy it plain, on whole-grain bread, or wrapped in lettuce16.
Avocado and Eggs in a Keto Diet
Avocado and eggs fit well into a keto diet because of their high-fat content. Avocados help you feel full, matching the low-carb diet well17. There are many keto recipes with avocados, like Avocado Egg Salad and Avocado Stuffed Chicken Breast, for any meal17.
Using avocado and eggs in your meals not only boosts nutrition but also adds tastes and options. They can be in meals by themselves or together, like in avocado egg salad. They’re a great way to eat well and enjoy your food15.
Conclusion
Keto avocado egg salad is ideal for a low-carb diet. It takes only 20 minutes to prepare. This salad is both quick and nutritious. It offers healthy fats from avocado and protein from eggs. As a result, it’s both filling and good for you. You’ll need just 10 ingredients and a few simple steps for four servings. Reference18.
To make it, mix 6 hard-boiled eggs, a large ripe avocado, 2 garlic cloves. Add 1/2 cup Greek yogurt for creaminess. Then, include finely chopped fresh thyme for extra taste. The seasonings are up to you, so you can make it just right for your tastes. Reference19.
Keto avocado egg salad has very few carbs, only 2g net carbs each serving. It’s rich in healthy fats, delivering 19g of fat and 4g of saturated fat. This makes it great for energy and keeps you full. Plus, each serving provides 11g of protein, making it a wholesome meal. Reference20.
You can enjoy avocado egg salad in many ways. Try it in lettuce wraps, on bread, or with tortillas. It also works well as a dip or over a salad. You can keep the salad in the fridge for up to 5 days. This makes it a fit for meal prepping and staying convenient. Reference20.
Source Links
- https://gimmedelicious.com/creamy-avocado-egg-salad/ – Avocado Egg Salad
- https://sweetandsavorymeals.com/avocado-egg-salad/ – Creamy Avocado Egg Salad [Video]
- https://www.trifectanutrition.com/blog/keto-avocado-egg-salad-recipe – Keto Avocado Egg Salad Recipe
- https://www.tasteaholics.com/recipes/lunch-recipes/avocado-egg-salad-recipe/ – Low Carb Avocado Egg Salad Recipe
- https://www.lowcarb-nocarb.com/keto-avocado-egg-salad/ – Best Avocado Egg Salad Recipe Creamy and easy – Low Carb No Carb
- https://www.themediterraneandish.com/avocado-egg-salad-recipe/ – Avocado Egg Salad | The Mediterranean Dish
- https://stylishcravings.com/keto-avocado-egg-salad-recipe/ – Keto Avocado Egg Salad Recipe
- https://www.craftcreatecook.com/avocado-egg-salad/ – Avocado Egg Salad for the Keto Diet
- https://simplysohealthy.com/guacamole-egg-salad/ – Avocado Egg Salad (Keto | Low Carb) – Simply So Healthy
- https://www.inspiredtaste.net/23087/easy-avocado-egg-salad-recipe/ – Easy Avocado Egg Salad
- https://medium.com/@donkeymonkey_2019/10-surprising-benefits-of-keto-avocado-egg-salad-that-will-transform-your-health-90500cce3649 – 10 Surprising Benefits of Keto Avocado Egg Salad That Will Transform Your Health! 🥑🥚
- https://medium.com/@donkeymonkey_2019/keto-avocado-egg-salad-d5ced3b983ad – Keto Avocado Egg Salad
- https://sugarlesscrystals.com/keto-egg-salad/ – Keto Egg Salad
- https://healthyfitnessmeals.com/avocado-egg-salad-sandwich/ – Avocado Egg Salad Sandwich
- https://www.hauteandhealthyliving.com/5-ingredient-avocado-egg-salad/ – Low Carb Avocado Egg Salad Recipe {Easy + Healthy}
- https://downshiftology.com/recipes/avocado-egg-salad/comment-page-1/?0 – Avocado Egg Salad
- https://www.linkedin.com/pulse/avocado-recipes-keto-diet-meal-plan-m-naveed-khan-s3v0e – Avocado Recipes for Keto Diet Meal Plan!
- https://www.castironketo.net/blog/keto-egg-salad/ – Keto Egg Salad Recipe With Creamy Avocado 🥑
- https://www.lowcarbsosimple.com/egg-salad-with-avocado/ – Egg Salad with Avocado
- https://stemandspoon.com/keto-egg-salad-low-carb-gluten-free/ – Keto Egg Salad (Low Carb, Gluten Free) – Stem and Spoon
