Low-Carb Spring Egg Salad

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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.

Nutritional values (per serving)

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:

• ¹/₄ cup green pesto (63 g/ 2.2 oz) - you can make your own pesto
• 3 tbsp lemon juice (45 ml)
• 1 ¹/₂ tbsp paleo mayonnaise (23 g/ 0.8 oz) - you can make your own mayo
• ¹/₄ tsp sea salt, or to taste

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.
   
3. Prepare the dressing by adding all ingredients to a bowl and mixing to combine.
   
   
4. Layer the slightly cooled veggies and use your fingers to roughly break up the eggs and scatter over the top.
   
5. Drizzle the dressing over the top. Top with the pepitas, capers and feta. Serve immediately.
   
   
6. Keep in an airtight container in the fridge up to 3 days.
   
   

Ingredient nutritional breakdown (per serving)

Net carbs	Protein	Fat	Calories
Egg, whole, hard boiled (free-range or organic eggs)
0.4 g	6.3 g	4.8 g	72 kcal
Cauliflower, fresh
3.4 g	2.2 g	0.3 g	28 kcal
Leeks, fresh
2.1 g	0.3 g	0.1 g	10 kcal
Olive oil, extra virgin
0 g	0 g	4.5 g	40 kcal
Basil & Macadamia Pesto (KetoDiet blog)
0.8 g	0.7 g	13.8 g	127 kcal
Lemon juice, fresh
0.8 g	0 g	0 g	3 kcal
Mayonnaise
0 g	0.1 g	6.2 g	56 kcal
Salt, sea salt
0 g	0 g	0 g	0 kcal
Pumpkin seeds (pepitas)
0.3 g	1.6 g	2.6 g	30 kcal
Capers, canned
0.1 g	0.1 g	0 g	1 kcal
Feta cheese
0.7 g	2.4 g	3.5 g	44 kcal
Rocket (arugula), fresh
0.1 g	0.1 g	0 g	1 kcal
Total per serving
8.5 g	13.7 g	35.9 g	412 kcal

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