Keto Egg Salad with Bacon and Avocado

Why This Works for Intermittent Fasting

This egg salad delivers complete protein from eggs, monounsaturated fat from avocado, and the staying power of crispy bacon. The combination of protein and fat keeps hunger hormones suppressed for hours — exactly what you need when eating in a compressed window. It contains almost no carbohydrates, so it will not spike insulin or shorten your effective fasting period the following day. Works well as the first meal of a 16:8 or 18:6 eating window, or as a satisfying OMAD lunch plate.

Ingredients

• 6 large eggs
• 4 rashers streaky bacon
• 1 ripe avocado
• 3 tablespoons full-fat mayonnaise (no added sugar)
• 1 teaspoon Dijon mustard
• 1 tablespoon fresh chives, finely chopped
• Salt and freshly ground black pepper
• Optional: pinch of smoked paprika for garnish

Instructions

1. Place the eggs in a saucepan and cover with cold water. Bring to a boil over medium-high heat, then reduce to a gentle simmer and cook for 10 minutes. Transfer immediately to a bowl of iced water and leave for 5 minutes, then peel.
2. While the eggs cool, cook the bacon in a dry frying pan over medium-high heat until crispy — about 4–5 minutes per side. Drain on paper towel, leave to cool slightly, then chop into small rough pieces.
3. Roughly chop the peeled eggs into chunky pieces and place in a large bowl.
4. Halve the avocado, remove the stone, and scoop the flesh in chunks directly into the bowl.
5. Add the mayonnaise, Dijon mustard, and half the chives. Mix gently — you want a chunky texture, not a smooth paste.
6. Fold in the bacon. Season well with salt and black pepper.
7. Serve in a bowl or in large lettuce cups. Top with remaining chives and a pinch of smoked paprika if using.

Nutrition Per Serving

Fasting Compatibility

Ideal for 16:8, 18:6, and OMAD protocols as a satisfying, complete first meal. Also suitable for the 5:2 protocol on eating days. The high fat and protein content means this holds appetite well even in eating windows as short as 4–6 hours.

Related Recipes

• Tuna stuffed avocado halves
• Egg salad stuffed in butter lettuce cups
• Bacon and egg cups baked in avocado

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.