Egg Salad Lettuce Wraps Recipe
Description
Egg Salad Lettuce Wraps are a light, protein-packed, and low-carb meal perfect for lunch or a quick dinner. Creamy, flavorful egg salad is wrapped in crisp lettuce leaves for a refreshing and satisfying bite without the heaviness of bread.
Ingredients (Makes 4 servings)
For the Egg Salad:
6 large eggs
3 tablespoons mayonnaise (or Greek yogurt for a lighter version)
1 teaspoon Dijon mustard
1 teaspoon lemon juice or vinegar
1 stalk celery, finely chopped
1 green onion or 1 tablespoon red onion, finely chopped
Salt and pepper, to taste
Optional: pinch of paprika or a dash of hot sauce for extra flavor
For the Wraps:
8 large butter lettuce leaves (or romaine or iceberg)
Optional toppings: sliced avocado, tomato slices, chopped chives, or microgreens
Instructions
Boil the Eggs (10 minutes)
Place eggs in a saucepan and cover with water. Bring to a boil, then reduce heat to a simmer and cook for 10 minutes. Transfer to an ice bath for 5 minutes. Peel and chop the eggs.
Make the Egg Salad (5 minutes)
In a bowl, combine chopped eggs, mayonnaise, mustard, lemon juice, celery, and onion. Mix until well combined. Season with salt, pepper, and any optional spices.
Assemble the Wraps (5 minutes)
Lay out lettuce leaves and scoop 2–3 tablespoons of egg salad into each. Add optional toppings. Fold and serve immediately.
Total Time: ~20 minutes
Prep time: 5 minutes
Cook time: 10 minutes
Assembly: 5 minutes
Nutritional Information (Per Serving – Approx. 2 wraps)
Nutrient Amount
Calories 180–220 kcal
Protein 12–14 g
Total Fat 14–18 g
Saturated Fat 3–4 g
Carbohydrates 2–4 g
Fiber 1–2 g
Sugar <1 g
Sodium 250–350 mg
Cholesterol ~190 mg
Values may vary based on exact ingredients and quantities.
Common Questions & Answers
Q1: Can I make the egg salad ahead of time?
A: Yes! The egg salad can be made 2–3 days in advance. Store it in an airtight container in the fridge.
Q2: What’s the best lettuce for wraps?
A: olive oil lettuce is ideal for its soft texture and cup-like shape. Romaine and iceberg also work well but are crisper.
Q3: Can I add protein or other mix-ins?
A: Absolutely. Add diced chicken, turkey bacon, or chickpeas. You can also mix in pickles, olives, or shredded carrots.
Q4: Is this keto-friendly?