BLT Egg Salad Lettuce Wraps Recipe
Description:
This recipe takes the classic BLT sandwich and transforms it into a fresh, light, low-carb lettuce wrap. Hard-boiled eggs provide creaminess and protein, bacon adds a savory crunch, and tomatoes bring a pop of juiciness — all wrapped in crisp butter lettuce. It’s a flavor-packed, healthy lunch you’ll want on repeat.
Total Time:
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Ingredients (Makes 4–6 wraps)
For the Egg Salad:
6 large eggs, hard-boiled and chopped
3 tbsp mayonnaise (or Greek yogurt for lighter option)
1 tsp Dijon mustard
1 tsp lemon juice or vinegar
Salt & black pepper, to taste
Optional: 1 tsp chopped chives or green onions
For the Wraps:
6 strips of bacon, cooked crispy and crumbled
1 cup cherry tomatoes, halved or quartered
1 head butter lettuce (or romaine or iceberg), leaves separated and washed
Optional toppings: avocado slices, microgreens, hot sauce, shredded cheese
Instructions
Step 1: Boil the Eggs (10 minutes)
Place eggs in a pot and cover with cold water.
Bring to a boil, then cover, turn off heat, and let sit for 10 minutes.
Drain, cool under cold water, and peel. Chop into bite-sized pieces.
Step 2: Make the Egg Salad (5 minutes)
In a bowl, combine chopped eggs, mayonnaise, mustard, lemon juice, salt, and pepper.
Mix gently until creamy but chunky. Stir in chives or green onions if using.
Step 3: Cook the Bacon (while eggs boil)
In a skillet over medium heat, cook bacon until crisp (~6–8 minutes).
Drain on paper towels, then crumble into small pieces.
Step 4: Assemble the Wraps (5 minutes)
Lay out clean, dry lettuce leaves.
Spoon a generous amount of egg salad onto each leaf.
Top with crumbled bacon and chopped tomatoes.
Add any extras (like avocado or hot sauce).
Fold like a taco or roll up and serve immediately.
FAQ – Your Questions Answered
Can I make these ahead of time?
Yes! You can prep the egg salad and cook the bacon up to 2 days ahead. Assemble the wraps just before serving to keep the lettuce crisp.
What’s the best lettuce to use?
Butter lettuce is ideal — it’s soft but strong enough to hold the fillings. Romaine hearts and iceberg also work well for extra crunch.
Can I make it dairy-free?
Absolutely! Just use a dairy-free mayo and skip any cheese.
Is it keto-friendly?
Yes — it’s low in carbs and high in fat and protein. Perfect for keto or paleo diets.
Can I add more protein?
You can add grilled chicken, turkey, or even tuna to the egg salad for extra protein.
Nutrition Estimate (per wrap, varies by size):
Calories: ~180
Protein: ~10g
Fat: ~13g
Carbs: ~3g
Fiber: ~1g
Variations to Try:
Spicy BLT Wraps: Add chopped jalapeños or sriracha to the egg salad.
Avocado Boost: Mash avocado into the egg salad instead of mayo for a dairy-free, creamy version.
Tex-Mex Style: Add cumin, chopped cilantro, and diced red onion.