Keto deviled egg salad is a rich, creamy, and protein-packed dish that’s perfect for anyone following a low-carb or keto diet. This easy-to-make recipe combines the classic flavors of deviled eggs with the convenience of an egg salad, making it a great meal for lunch, dinner, or meal prep.
In this guide, we’ll cover:
✔ Are deviled eggs keto-friendly?
✔ The five golden rules of deviled eggs
✔ Best substitutes for mayonnaise in deviled eggs
✔ Difference between angel eggs and deviled eggs
Let’s dive into this flavorful, satisfying, and keto-approved recipe!
Table of Contents
PART 1: Why You’ll Love Keto Deviled Egg Salad
H2: What Makes This Recipe Special?
✔ Low-Carb & Keto-Friendly – Only 2g net carbs per serving.
✔ High in Protein – Keeps you full and energized.
✔ Easy to Make – Ready in 10 minutes.
✔ Perfect for Meal Prep – Stays fresh for up to 3 days.
Ingredients for the Best Keto Deviled Egg Salad
Essential Ingredients
✔ 6 large boiled eggs, chopped
✔ ¼ cup mayonnaise (or substitute – see below)
✔ 1 teaspoon Dijon mustard
✔ ½ teaspoon apple cider vinegar
✔ ½ teaspoon smoked paprika
✔ ¼ teaspoon garlic powder
✔ Salt & black pepper to taste
✔ Chopped chives or parsley for garnish
Looking for another low-carb, protein-packed meal? Try this Garlic Butter Steak Bites & Potatoes for a satisfying keto-friendly dish!
How to Make Keto Deviled Egg Salad Step by Step
Making keto deviled egg salad is incredibly quick and simple, requiring just a few basic steps. Follow this guide to create a creamy, flavorful, and low-carb salad in just 10 minutes!
Step-by-Step Guide to Preparing Keto Deviled Egg Salad
Step 1 – Boil & Chop the Eggs
✔ Place 6 eggs in a saucepan and cover with cold water.
✔ Bring to a boil, then turn off the heat and let sit for 10-12 minutes.
✔ Drain, rinse under cold water, and peel the eggs.
✔ Chop the eggs into small pieces and set aside.
Step 2 – Mix the Dressing
✔ In a bowl, whisk together:
- ¼ cup mayonnaise (or a substitute—see Part 4)
- 1 teaspoon Dijon mustard
- ½ teaspoon apple cider vinegar
- ¼ teaspoon garlic powder
- ½ teaspoon smoked paprika
- Salt & black pepper to taste
✔ Stir until the dressing is smooth and well blended.
Step 3 – Combine the Ingredients
✔ Add the chopped eggs to the dressing and mix gently.
✔ Make sure the eggs are evenly coated for the best flavor.
Step 4 – Garnish & Serve
✔ Sprinkle with extra paprika, chopped chives, or parsley for garnish.
✔ Serve on lettuce wraps, keto bread, or as a dip with cucumber slices.
Pro Tip: Let the salad sit in the fridge for 30 minutes before serving for enhanced flavor!
Want another easy keto-friendly meal? Try this Baked Chicken Cutlet Recipes for a crispy, high-protein dish!
Are Deviled Eggs Keto-Friendly to Eat?
Yes! Deviled eggs are naturally keto-friendly because they are low in carbs, high in protein, and packed with healthy fats. Traditional deviled eggs use eggs, mayonnaise, and mustard, all of which are suitable for a low-carb lifestyle.
Why Deviled Eggs Are Great for Keto
1. Low in Carbs
✔ Eggs contain less than 1g of carbs per serving.
✔ The standard deviled egg filling (mayo, mustard, and seasonings) has zero carbs.
✔ Keto deviled egg salad has only 2g net carbs per serving.
2. High in Healthy Fats
✔ Egg yolks & mayonnaise are rich in healthy fats, which help keep you in ketosis.
✔ Avocado, olive oil, or Greek yogurt can be added for extra creaminess and nutrition.
3. Protein-Packed & Satisfying
✔ Eggs are one of the best sources of protein, helping curb hunger and maintain muscle mass.
✔ Each serving of keto deviled egg salad provides healthy fats and protein to keep you full.
4. Perfect for Meal Prep & Snacking
✔ Make-ahead friendly – Stays fresh for up to 3 days in the fridge.
✔ Great for keto meal prep – Quick, easy, and portable.
How to Make Deviled Eggs Even More Keto-Friendly
✔ Use full-fat mayonnaise or Greek yogurt for a creamy texture.
✔ Add avocado or bacon bits for extra flavor and fats.
✔ Serve with lettuce wraps, celery sticks, or keto crackers instead of bread.
Pro Tip: Avoid store-bought dressings that contain hidden sugars—always check the labels!
Want another low-carb, high-protein meal? Try this Herb Crusted Salmon Recipe for a flavorful and nutritious dish!
What Are the Five Golden Rules of Deviled Eggs?
Making the perfect deviled eggs requires attention to texture, flavor, and presentation. Whether you’re making classic deviled eggs or a keto deviled egg salad, following these five golden rules will ensure the best results.
The 5 Golden Rules of Deviled Eggs
1. Use Perfectly Boiled Eggs
✔ Overcooked eggs develop a greenish-gray yolk, affecting taste and texture.
✔ For easy peeling, boil eggs for 10-12 minutes, then place them in an ice water bath for 5 minutes.
Pro Tip: Use older eggs (about a week old) for easier peeling.
2. Mash the Yolks Until Creamy
✔ The yolk mixture should be smooth, fluffy, and lump-free.
✔ Use a fork, potato masher, or food processor to achieve the perfect texture.
Pro Tip: Add a splash of heavy cream or Greek yogurt for extra smoothness.
3. Balance the Flavors
✔ The best deviled eggs have a mix of creamy, tangy, and savory flavors.
✔ Mustard, vinegar, and paprika help balance the richness of the eggs and mayo.
Pro Tip: If you like a spicy kick, add a dash of cayenne pepper or hot sauce!
4. Use the Right Filling-to-Egg Ratio
✔ Too much filling can make the eggs fall apart, while too little makes them dry.
✔ Stick to ¼ cup mayonnaise per 6 eggs for a balanced consistency.
Pro Tip: If making egg salad, keep the mixture slightly chunky for texture.
5. Serve & Store Properly
✔ Refrigerate deviled eggs for at least 30 minutes before serving for the best flavor.
✔ Store in an airtight container to prevent drying out.
Shelf Life:
✔ Deviled eggs: Best eaten within 24 hours.
✔ Egg salad: Stays fresh for up to 3 days in the fridge.
Common Mistakes to Avoid
❌ Overcooking the eggs → Rubbery whites & gray yolks
❌ Not mashing yolks enough → Lumpy texture
❌ Skipping acidity → Eggs taste too rich without balance
❌ Overloading with mayo → Makes eggs soggy
Looking for another creamy and delicious egg-based dish? Try this Avocado Egg Salad Recipe for a healthy, mayo-free alternative!
Is There a Substitute for Mayonnaise in Deviled Eggs?
If you’re looking for a healthier alternative to mayonnaise in deviled eggs, there are several delicious and keto-friendly substitutes that still provide creaminess and flavor. Whether you’re avoiding mayo for health reasons or simply don’t like the taste, these substitutes work perfectly in deviled egg salad.
Best Mayonnaise Substitutes for Deviled Eggs
1. Greek Yogurt (Best for a Lighter Option)
✔ Rich in protein and probiotics, making it a healthier alternative.
✔ Provides creaminess with a slight tang, similar to mayo.
Ratio: Use ¼ cup Greek yogurt for every 6 eggs.
Pro Tip: Add a splash of olive oil for extra richness.
2. Mashed Avocado (Best for a Keto-Friendly Option)
✔ Adds healthy fats and a buttery texture.
✔ Low in carbs and high in fiber and potassium.
Ratio: Use ½ mashed avocado for every 6 eggs.
Pro Tip: Add lemon juice to prevent browning
3. Sour Cream (Best for a Tangy Flavor)
✔ Provides a slightly tangy, rich texture.
✔ Lower in fat than mayo but still keto-friendly.
Ratio: Use ¼ cup sour cream for every 6 eggs.
Pro Tip: Combine with Dijon mustard for extra depth of flavor.
4. Cottage Cheese (Best for Extra Protein
✔ High in protein and calcium, making it a great muscle-building option.
✔ Provides a slightly chunky texture—blend for smoothness.
Ratio: Use ¼ cup blended cottage cheese for every 6 eggs.
Pro Tip: Blend it with a teaspoon of olive oil for a smoother consistency.
5. Hummus (Best for a Unique Twist)
✔ Adds a nutty, garlicky flavor to deviled eggs.
✔ Rich in fiber and plant-based protein.
Ratio: Use ¼ cup hummus for every 6 eggs.
Pro Tip: Use garlic or roasted red pepper hummus for extra flavor.
Which Mayo Substitute Is Best for You?
| Mayo Substitute | Best For | Calories (per tbsp) |
|---|---|---|
| Greek Yogurt | Light & tangy taste | 10-15 kcal |
| Mashed Avocado | Keto-friendly & creamy | 20 kcal |
| Sour Cream | Tangy & smooth | 20-25 kcal |
| Cottage Cheese | High-protein & thick | 15-20 kcal |
| Hummus | Unique flavor & fiber-rich | 25-30 kcal |
Pro Tip: Mix two substitutes together (e.g., Greek yogurt + avocado) for the best texture and taste!
Looking for another low-carb egg recipe? Try this Ultimate Avocado Egg Salad Recipe for a mayo-free, keto-friendly dish!
What Is the Difference Between Angel Eggs and Deviled Eggs?
If you’ve heard the term “angel eggs” and wondered how they differ from deviled eggs, you’re not alone! While both are variations of stuffed eggs, the main differences come down to ingredients and cultural preference.
Key Differences Between Angel Eggs & Deviled Eggs
| Feature | Angel Eggs | Deviled Eggs |
|---|---|---|
| Origin of Name | Inspired by the idea of a “healthier” or “lighter” egg dish. | The term “deviled” refers to adding bold, spiced ingredients. |
| Flavor Profile | Mild, fresh, and lighter in taste. | Rich, tangy, and often spicy. |
| Ingredients | Uses healthier options like Greek yogurt, avocado, or cottage cheese instead of mayo. | Traditionally made with mayonnaise, mustard, vinegar, and paprika. |
| Spices & Additions | Milder seasoning, sometimes includes fresh herbs and lemon juice. | Often includes smoked paprika, hot sauce, or cayenne pepper for spice. |
Why Are Some People Switching to Angel Eggs?
✔ Healthier Alternative – Uses lower-fat, high-protein ingredients.
✔ Less Spicy & Kid-Friendly – Great for those who prefer a milder taste.
✔ More Customizable – Can include avocado, hummus, or dairy-free options.
Pro Tip: If you prefer a lighter, fresh-tasting deviled egg, try making angel eggs using mashed avocado instead of mayo!
Which One Should You Choose?
✔ If you love bold flavors & spice → Go for deviled eggs!
✔ If you want a lighter, healthier option → Try angel eggs!
✔ If you’re keto or low-carb → Both options are great, just swap out the ingredients to fit your macros.
Want another healthy egg-based meal? Try this Avocado Egg Salad Recipe for a creamy, protein-packed alternative!
Conclusion & Final Thoughts
Keto deviled egg salad is a simple, delicious, and nutritious dish that’s perfect for a low-carb lifestyle. Whether you enjoy it for lunch, dinner, meal prep, or as a snack, it’s a quick and satisfying way to stay on track with your keto goals.
H2: Why You Should Try This Recipe
✔ Keto-Friendly & Low-Carb – Only 2g net carbs per serving.
✔ Protein-Packed – Keeps you full and energized.
✔ Customizable & Versatile – Can be made with different flavors & mayo substitutes.
✔ Perfect for Meal Prep – Stays fresh for up to 3 days in the fridge.
By following the five golden rules of deviled eggs, choosing the best mayo substitute, and understanding the difference between angel eggs and deviled eggs, you can make the perfect keto-friendly egg salad every time!
Try It & Share Your Results!
✔ Experiment with different seasonings and add-ins like avocado, bacon, or feta cheese.
✔ Serve it with keto-friendly sides like lettuce wraps or low-carb crackers.
✔ Share your keto deviled egg salad creations with us—tag us on social media!
Have any questions or tips? Leave a comment and let us know how your deviled egg salad turned out!
Looking for another low-carb, high-protein meal? Try these Hamburger Meat Recipes for even more delicious keto-friendly ideas!