Vegetarian Keto Warm Egg Salad

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Vegetarian Keto Warm Egg SaladPin recipeFollow us 126.0k

This low-carb recipe was inspired by Yotam Ottonlenghis Warm Curried Egg Salad from his Simple Cookbook, which I tried a few months back and loved — is there any dish of his that doesn’t taste amazing!? Ottonlenghi’s salad had an Asian flavour profile whereas I’ve gone for more Mediterranean flavours with this vegetarian low-carb salad by using pesto, capers and feta.

This Mediterranean inspired warm egg salad is really easy to put together and can be stored in the fridge so you can have a healthy lunchbox option for the next few days.

If you follow a vegetarian keto diet, this meal is perfect for you. There are healthy fats from olive oil and pesto, protein from eggs and electolytes from veggies and seeds.

Eggs are a true keto superfood — they contain the highest biological value protein of any whole food. Feel free to double the amount of eggs for a more satisfying meal that will keep hunger at bay.

The topping includes crunchy pumpkin seeds (aka pepitas) that are a good source of magnesium and potassium, both of which are particularly important for those who just started following a keto diet.

How Many Serving Does This Salad Make?

This warm keto salad makes a great vegetarian meal in the cooler weather, or works well as an accompaniment to fish or chicken. It will be enough for 3 main meals, or 6 smaller meals, side dishes or appetizers.

How Can I make This Salad Dairy-Free?

This recipe contains dairy but if you can't have it, simply swap the feta for more crunchy pepitas or try with sliced avocado instead (more electrolytes!).

How Can I Reduce the Carb Count?

Finally, if you need to reduce the carb count in this warm egg salad recipe, swap the leek for more cauliflower, or use other low-carb veggies such as diced zucchini or broccoli.

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Hands-on Overall

Nutritional values (per serving)

Net carbs8.5 grams
Protein13.7 grams
Fat35.9 grams
Calories412 kcal

Calories from carbs 8%, protein 13%, fat 79%

Total carbs12.2 gramsFiber3.7 gramsSugars4.5 gramsSaturated fat8.1 gramsSodium818 mg(36% RDA)Magnesium79 mg(20% RDA)Potassium576 mg(29% EMR)

Ingredients (makes 3 servings)

Salad:
  • 3 large eggs, hard-boiled
  • 1/2 medium cauliflower (340 g/ 12 oz)
  • 1 medium leek, white and light green parts only (50 g/ 1.8 oz)
  • 1 tbsp extra virgin olive oil or ghee (15 ml)
Lemony pesto dressing:
Toppings:
  • 2 tbsp pepitas (16 g/ 0.6 oz)
  • 2 tbsp capers (17 g/ 0.6 oz)
  • 1/3 cup crumbled feta (50 g/ 1.8 oz)
  • handful of shredded rocket (arugula) or herbs of choice

Instructions

  1. Preheat oven to 180 °C/ 355 °F (conventional), or 160 °C/ 320 °F (fan assisted). Cut the cauliflower into shall florets. Drizzle the oil over the cauliflower and season with salt. Bake for 15 minutes.
  2. Stir, add the leek, and bake another 15 to 20 mins until the edges are golden and cooked through. Set aside to cool slightly.
    Vegetarian Keto Warm Egg Salad
  3. Prepare the dressing by adding all ingredients to a bowl and mixing to combine.
    Vegetarian Keto Warm Egg Salad
  4. Layer the slightly cooled veggies and use your fingers to roughly break up the eggs and scatter over the top.
    Vegetarian Keto Warm Egg Salad
  5. Drizzle the dressing over the top. Top with the pepitas, capers and feta. Serve immediately.
    Vegetarian Keto Warm Egg Salad
  6. Keep in an airtight container in the fridge up to 3 days.
    Vegetarian Keto Warm Egg Salad

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Eggs, hard boiled (free-range or organic)
0.4 g6.3 g4.8 g72 kcal
Cauliflower, fresh
3.4 g2.2 g0.3 g28 kcal
Leeks, fresh
2.1 g0.3 g0.1 g10 kcal
Olive oil, extra virgin
0 g0 g4.5 g40 kcal
Basil & Macadamia Pesto (KetoDiet blog)
0.8 g0.7 g13.8 g127 kcal
Lemon juice, fresh
0.8 g0 g0 g3 kcal
Mayonnaise
0 g0.1 g6.2 g56 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pumpkin seeds (pepitas)
0.3 g1.6 g2.6 g30 kcal
Capers, canned
0.1 g0.1 g0 g1 kcal
Feta cheese
0.7 g2.4 g3.5 g44 kcal
Rocket (arugula), fresh
0.1 g0.1 g0 g1 kcal
Total per serving
8.5 g13.7 g35.9 g412 kcal
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Dearna Bond
Creator of ToHerCore.com

Dearna Bond

Dearna is a passionate foodie and food photographer, and loves sharing her knowledge and enthusiasm for both via her food blog and online photography courses.

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