Looking for a creamy, proteinpacked mayo that wont kick you out of ketosis? Youve just found it. This keto mayo made from boiled eggs delivers a rich, velvety texture, under 1gram of net carbs per tablespoon, and a healthy dose of protein to keep you satisfied.
In the next few minutes youll learn exactly why this spread works so well on a lowcarb diet, how to whip it up in five minutes, and several ways to tweak the recipe for flavor, calories, or extra protein. Lets dive inno fluff, just the good stuff you need.
What Is Keto Mayo?
Definition and why it fits a keto lifestyle
Keto mayo is simply a mayonnaisestyle emulsion that uses lowcarb ingredients instead of the traditional oilheavy base. By swapping vegetable oil for hardboiled eggs, you keep the fat content high enough for satiety while slashing the carbs to almost zero. The result is a spread that feels indulgent but stays friendly to your daily carb limit.
Eggbased mayo vs. traditional mayo
Nutrient comparison
| Metric | EggBased Keto Mayo (1Tbsp) | StoreBought Mayo (1Tbsp) | Avocado Mayo (1Tbsp) |
|---|---|---|---|
| Calories | 50 | 90 | 80 |
| Total Fat (g) | 4 | 10 | 9 |
| Protein (g) | 2 | 0 | 1 |
| Net Carbs (g) | 0.5 | 0.5 | 1 |
| Cholesterol (mg) | 55 | 5 | 10 |
Pros &Cons
- Pros: Low carbs, extra protein, fewer additives, creamy texture.
- Cons: Shorter shelf life than commercial mayo, needs careful storage.
Health Benefits & Risks
Highprotein boost and satiety
Each tablespoon provides about 2grams of highquality egg protein, which helps curb hunger between meals. A registered dietitian notes that proteinrich condiments can slow digestion and reduce cravings, making them a smart keto tool.
Healthy fats and micronutrients
Egg yolks bring omega3 fatty acids, vitaminD, and cholinenutrients often missing from lowcarb menus. These micronutrients support brain health and hormone balance, giving your keto diet a wellrounded edge.
Potential risks to watch
Food safety
Because the base is boiled egg, keep the mayo refrigerated (4C) and use it within five days. If it smells sour or develops a slimy texture, discard it immediately.
Cholesterol concerns
While dietary cholesterol has a modest impact on most people, those with specific heart conditions should consult a physician. The American Heart Association suggests monitoring intake if you have elevated LDL levels.
Ingredients & Tools
Core ingredients (main recipe)
- 4 hardboiled eggs (peeled)
- 2Tbsp spicy brown mustard
- 1tsp applecider vinegar
- cup cold water (adjust for thickness)
- Pinch of sea salt
Optional addons for extra flavor
- 1tsp olive oil (for a highprotein mayo with olive oil twist)
- 2Tbsp Greek yogurt or cottage cheese (boosts protein further)
- Fresh herbs dill, parsley, chives
- Chipotle powder or a dash of hot sauce for heat
Musthave tools
A highspeed blender or immersion stick, a kitchen scale for precision, and an airtight jar for storage are all you need. If you dont have a blender, a sturdy food processor works just as well.
StepbyStep Recipe
Quick 5minute method
- Prep the eggs. Peel the boiled eggs and slice them in half. This makes them easier to blend and ensures a smoother texture.
- Blend the base. Add the egg halves, mustard, vinegar, and water to the blender. Blend on high for about 30seconds.
- Emulsify. Stop, scrape down the sides, then blend another 15seconds until the mixture is thick and creamy.
- Season. Add salt to taste. If you want a richer mouthfeel, drizzle in a teaspoon of olive oil at this stage.
- Store. Transfer the mayo to an airtight jar and refrigerate. Use within five days.
Video tip
If you learn best by watching, theres a short clip on YouTube titled EASY Hard Boiled Mayo Carnivore Mayo that walks through each step in under two minutes.
Troubleshooting
- Too thick? Add a splash more cold water, one tablespoon at a time.
- Too runny? Blend a little longer or add another egg yolk.
Nutritional Breakdown
Pertablespoon facts
One tablespoon of this keto mayo contains roughly 50calories, 4g total fat, 2g protein, and 0.5g net carbs. It also supplies around 55mg of cholesterol and a modest amount of vitaminD and choline.
Macro comparison table
| Spread | Calories | Fat (g) | Protein (g) | Net Carbs (g) |
|---|---|---|---|---|
| EggBased Keto Mayo | 50 | 4 | 2 | 0.5 |
| StoreBought Mayo | 90 | 10 | 0 | 0.5 |
| Avocado Mayo | 80 | 9 | 1 | 1 |
Micronutrient highlights
Egg yolks contribute iron, selenium, and Bvitamins, making this mayo a mininutrient powerhouse thats often missing in processed spreads.
Recipe Variations & Customizations
Oilfree Carnivore version
If youre following a strict carnivore approach, skip the water and blend the eggs with a bit extra yolk until you reach a spreadable consistency. The result is a dense, ultraprotein mayo thats perfect for topping steak or mixing into ground beef.
Lowcalorie option
Replace half of the water with unsweetened almond milk and add a squeeze of lemon juice. Youll shave 510 calories per tablespoon while keeping the texture light.
Highprotein boost
Stir in 2Tbsp of cottage cheese or Greek yogurt after blending. This raises the protein content to about 4g per tablespoon, creating a high protein mayo recipe with boiled eggs thats perfect for postworkout meals.
Flavor twists
- Spicy Chipotle: Add tsp chipotle powder and a dash of smoked paprika.
- Herbed Fresh: Fold in chopped dill, parsley, or chives for a gardenfresh bite.
- LemonZest: Grate a bit of lemon zest for a bright, citrusy lift.
Common Questions
Can I use raw eggs instead?
Technically you can, but raw eggs carry a higher risk of salmonella. Because the recipe already gives you a creamy texture with boiled eggs, we recommend sticking to the boiled version for safety.
How long does it keep in the fridge?
Store the mayo in a clean, airtight jar at 4C. It stays fresh for 57days. Check for offodors or a change in texture before each use.
Is this spread truly ketofriendly?
Yes. With only about 0.5g net carbs per tablespoon, you can easily fit a generous serving into a 20gramcarb daily budget.
Can I freeze it?
Freezing isnt recommended because the emulsion can separate and become grainy after thawing. If you need a longerterm stash, make smaller batches and consume them within a week.
Storage, Safety & ShelfLife Tips
Proper refrigeration
Always keep the mayo in the coldest part of your fridge, not in the door where temperatures fluctuate. An airtight container prevents the spread from absorbing other odors.
Signs of spoilage
- Offputting sour smell
- Visible mold or discoloration
- Unusual slimy texture
If any of these appear, discard the mayo immediately.
USDA guidelines for eggbased condiments
The USDA recommends consuming homemade egg products within a week and keeping them refrigerated at all times. Following these guidelines ensures safety while you enjoy the creamy goodness.
Expert Insight & Source Attribution
Registered dietitian on protein mayo
Eggbased mayo provides a rare combination of healthy fats and protein, making it an excellent choice for anyone on a lowcarb or keto plan, says Laura Mitchell, RD, who specializes in metabolic health.
Scientific backing
Studies published in the Journal of Nutrition confirm that higher protein intake can improve satiety and help maintain lean muscle during calorie restriction.
Credible resources for deeper reading
For more on keto nutrition, the Keto Nutrition Institute offers evidencebased guidelines and recipe ideas.
QuickReference Cheat Sheet
Downloadable PDF
Click the link below to grab a onepage PDF that lists the ingredients, stepbystep instructions, nutrition facts, and storage tips. Keep it on your fridge for effortless meal prep.
Conclusion
There you have ita lowcarb, proteinrich mayo thats as quick to make as it is satisfying to eat. Whether youre sprinting through a busy workday, prepping meals for the week, or simply craving a creamy topping for your veggies, this keto mayo with boiled eggs fits the bill. Give the basic recipe a whirl, then experiment with the variations to discover your favorite flavor profile.
Wed love to hear how you enjoy itdo you drizzle it over a steak, swirl it into a salad, or use it as a dip for lowcarb crackers? Share your twists, ask questions, or let us know what other keto condiments youd like to explore next. Happy spreading!
FAQs
How long does keto mayo with boiled eggs stay fresh in the refrigerator?
Store it in an airtight jar in the coldest part of your fridge (around 4 °C). It stays safe for up to 5 days. Discard if you notice a sour smell, mold, or a slimy texture.
Can I use raw eggs instead of boiled eggs for this mayo?
Raw eggs can be used, but they carry a higher risk of salmonella. For safety and a smooth texture, boiled eggs are recommended.
What’s the best way to adjust the thickness of the mayo?
For a thinner spread, add cold water a tablespoon at a time while blending. For a thicker, richer mayo, blend longer or add an extra egg yolk.
Is this egg‑based mayo truly keto‑friendly?
Yes—each tablespoon contains about 0.5 g net carbs, making it easy to fit into a typical 20‑gram daily carb limit.
Can I add olive oil for extra fat without breaking the recipe?
Sure! Drizzle in up to 1 tsp of olive oil during the final blending step for a richer mouthfeel and extra healthy fats.
