Zero-Carb Creamy Egg Salad
Yield
4 servings
Ingredients
- 8 large eggs, hard-boiled
- ½ cup mayonnaise (choose a brand with 0g carbs)
- 1 teaspoon yellow mustard (optional; omit for absolute zero carb)
- 1 tablespoon fresh dill, finely chopped (optional)
- 1 tablespoon finely chopped green onion (optional; adds a trace of carbs)
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- ¼ teaspoon paprika (optional)
For Strict Zero Carb
Use only:
- Eggs
- Mayonnaise
- Salt
- Pepper
Skip:
- Mustard
- Dill
- Green onion
- Paprika
Instructions
- Place eggs in cold water.
- Bring to a boil.
- Turn off heat and let sit for 10–12 minutes.
- Transfer eggs to ice water.
- Peel and finely chop.
- Mix mayonnaise and seasonings.
- Fold in chopped eggs gently.
- Refrigerate for at least 30 minutes before serving.
Nutrition (Strict Zero-Carb Version)
Per serving (¼ recipe)
- Calories: ~285
- Protein: 13 g
- Fat: 25 g
- Total Carbs: 0–0.5 g
- Fiber: 0 g
- Net Carbs: ~0 g
Values vary by egg size and mayonnaise brand.
Tips
- Use room-temperature eggs for easier peeling.
- Chill overnight for the best flavor.
- Mash some of the yolks into the mayonnaise for extra creaminess.
- Add extra yolks if you prefer a richer texture.
Storage
- Refrigerator: 3–4 days in an airtight container.
- Do not freeze; the texture will become watery.
Optional Zero- or Very Low-Carb Additions
- Crumbled cooked bacon
- Chopped hard-boiled egg whites
- Extra egg yolks
- Fresh chives (very small amount)
- Fresh parsley (very small amount)
Frequently Asked Questions
Q: Is egg salad really zero carb?
A: Eggs contain about 0.4–0.6 g carbohydrate each, so while they’re often considered “zero carb” for practical purposes, they are not chemically carb-free. A serving of plain egg salad is typically around 0–1 g net carbs depending on the ingredients.
Q: What mayonnaise is best?
A: Choose a mayonnaise with:
- 0 g carbohydrates
- No added sugar
- Avocado oil or olive oil if preferred
Always check the nutrition label, as formulations vary.
Q: Can I make it without mayonnaise?
A: Yes. Mashed egg yolks mixed with melted butter or bacon grease can create a rich, carnivore-friendly dressing.
Q: Can I eat this on keto?
A: Yes. It’s high in fat, moderate in protein, and very low in carbohydrates, making it suitable for most ketogenic diets.
Q: Is it carnivore-friendly?
A: The strict version (eggs, mayonnaise made without plant seasonings if desired, salt, and pepper—or just eggs with animal fat and salt) can fit many carnivore approaches. Some carnivore eaters avoid commercial mayonnaise because it is typically made with vegetable oils.
Q: Why does my egg salad become watery?
A: It can happen if the eggs are still warm when mixed, or if watery vegetables like onions are added. Cool the eggs completely before mixing.
Q: Can I meal prep this?
A: Yes. It keeps well for several days in the refrigerator and is a popular make-ahead meal.
Q: What can I serve it with?
For a zero-carb or carnivore meal:
- Eat it by itself.
- Serve in hard-boiled egg white halves.
- Pair with grilled steak, chicken, or salmon.
- Wrap in slices of deli turkey or roast beef (check for added sugars).
