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Egg salad is nearly a perfect keto lunch already. The change worth making is the sauerkraut, which adds acidity that cuts the richness and brings live cultures along with it.

The other thing worth being fussy about is the mayonnaise. Most of what is on the shelf is soybean or canola oil, and it is the single most common way a clean keto plate gets undermined. Avocado oil mayo is widely available now, and it is the whole difference here.

One g net carbs per half cup, 183 calories, and it keeps for about three days in the fridge.

Keto egg salad with sauerkraut and fresh herbs in a bowl, a low carb high fat lunch
Dr. Don Colbert, MD

Keto Zone Egg Salad

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Prep Time 15 minutes
Cook Time 10 minutes
Chill Time 1 hour
Total Time 1 hour 25 minutes
Servings: 4 servings
Course: Lunch
Calories: 183
Ingredients Method Nutrition

Ingredients
  

  • 6 pasture-raised eggs
  • 3 tbsp avocado oil mayonnaise no canola, soy or vegetable oil
  • 1/2 cup unpasteurized sauerkraut drained
  • 2 tbsp fresh chives chopped
  • 2 tbsp fresh parsley finely chopped
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper

Method
 

  1. Bring a medium pot of water to a boil, then reduce to a low simmer.
  2. Lower the eggs in and cook for 10 minutes.
  3. While they cook, prepare a bowl of ice water.
  4. Move the cooked eggs straight into the ice water and leave them until cold. This is what makes them peel cleanly.
  5. Peel the eggs and chop them into bite sized pieces.
  6. Drain the sauerkraut well, pressing out excess liquid so the salad does not go watery.
  7. Combine the eggs, mayonnaise, sauerkraut, chives, parsley, salt and pepper in a large bowl and fold gently.
  8. Refrigerate for at least an hour before serving to let the flavors settle.

Nutrition

Calories: 183kcalCarbohydrates: 2gProtein: 10gFat: 15gFiber: 1g

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