Did you know a simple swap can cut carbs and still feel indulgent? BLT-style egg salad lettuce wraps turn classic creamy mix into a crisp, handheld meal by using sturdy leaves instead of bread.
This version adds bacon and diced tomato for a “loaded” flavor that tastes like a sandwich but eats light.
When hard-boiled eggs are on hand, you can assemble these in about 10 minutes, making them perfect for busy weekdays. Expect creamy filling, crunchy diced celery or onion, and the snap of a fresh leaf in every bite.
This recipe is flexible: use whole eggs or just whites, swap mayo for Greek yogurt, and choose iceberg, romaine hearts, or butter lettuce based on what you like. In the next section, you’ll learn the best leaves to use, tips to keep the mix creamy (not mushy), and simple meal-prep and storage ideas to make this a go-to lunch or quick dinner.
Key Takeaways
- BLT twist adds bacon and tomato for bold, familiar flavor.
- With pre-cooked eggs, assembly takes about 10 minutes.
- Texture balance: creamy filling plus crunchy mix and crisp leaf.
- Choose iceberg, romaine hearts, or butter lettuce for structure.
- Swap ingredients like mayo or egg whites to match your goals.
Why You’ll Love These Healthy Lettuce Wraps
Fresh, fast, and flexible. Swap bread for crisp leaves and keep the creamy filling you love. These egg salad lettuce creations work well for lunch, brunch, or a light dinner.
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No-bread comfort, without the heaviness
Enjoy familiar flavors in a snackable form. The no-bread format makes these salad lettuce wraps feel lively and easy to eat at a table or a casual spread.
Low-carb and big-batch friendly
Using leaves instead of bread cuts carbs but keeps the creamy core intact. These salad lettuce wraps scale well: make a batch of hard boiled eggs, mix the filling, and portion for several meals.
| Use | Servings | Prep time | Best for |
|---|---|---|---|
| Single wraps | 2–4 | 10 minutes | Quick meal or side |
| Party bites | 8–12 | 15 minutes | Appetizers |
| Meal prep | 4–6 | 20 minutes | Make-ahead portions with hard boiled eggs |
Ingredients for Egg Salad Lettuce Wraps
Start by laying out the core components — proteins, crunchy veg, and a creamy binder. Below are flexible ingredient choices so you can tailor flavor, texture, and nutrition.
Eggs and protein options
Use whole hard-boiled eggs for classic richness, or go with just whites for a lighter, higher-protein option. Pre-cooked boiled eggs speed prep and keep texture consistent.
Creamy base choices
Choose regular mayonnaise for traditional mouthfeel, light mayo to lower fat and calories, or a Greek yogurt + mayo blend for extra protein and tang. Aim for 1–3 tablespoons of binder per 2 cups of chopped cooked eggs as a starting point.
Seasonings and crunch
Key seasonings: yellow or Dijon mustard, a pinch of salt, and black pepper plus 1/4–1/2 teaspoon paprika (smoked if you like a hint of smoke).
Crunch builders: finely chopped celery and red onion add volume and bite. Use less onion if you prefer milder flavor.
BLT toppers, leaves, and finish
Top with fried crumbled bacon and diced tomato for salty-crisp and juicy contrast. For holding power, choose romaine hearts, butter leaves, or double-layered iceberg leaves. Finish with chopped basil or dill for a bright herbal lift.
- Nutrition tip: mayo affects fat and calories; pick unsweetened yogurt to avoid added sugar. Add veggie sides to up fiber.
- Season with tablespoon/teaspoon measures to taste—this keeps the recipe flexible.
How to Make egg salad lettuce wraps
Follow a few simple steps and these handheld meals come together fast. Start with chilled hard boiled eggs or ones from your fridge so prep is truly speedy. A good mise en place keeps the process tidy and quick.
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Prep the eggs fast
Use pre-cooked hard boiled eggs when possible — store-bought or made ahead saves time. If you need to cook them, boil, cool, and peel before chopping.
Mix the dressing in a bowl
In a mixing bowl, whisk mayo or a Greek-yogurt + mayo blend with mustard, salt, pepper, and paprika. This creates an even, seasoned base before the chopped eggs go in.
Combine and check texture
Chop the eggs to bite-sized pieces. Gently fold them into the dressing with minced celery and red onion. Keep some chunks for texture; avoid over-mashing.
Assemble and prevent mess
Choose similar-sized lettuce leaves and double-layer thin ones for strength. Spoon the filling evenly so each wrap has the same portion.
It’s normal if leaves tilt on the plate — fill and let them rest on their side if needed.
Top for “loaded” flavor
Add crumbled bacon, diced tomato, and chopped basil or dill right before serving to keep bacon crisp and tomatoes from watering down the filling.
Timing note: With pre-cooked eggs, total active time is about 10 minutes, making these perfect for quick weekday prep.
| Step | Action | Approx. time |
|---|---|---|
| Egg prep | Use pre-cooked hard boiled eggs or boil & cool | 0–10 minutes (if ready) |
| Dressing | Whisk mayo/yogurt, mustard, spices in a bowl | 2 minutes |
| Mix & texture | Fold chopped eggs, celery, onion; taste | 3 minutes |
| Assemble & top | Fill leaves, double-layer if thin; add bacon & tomato | 2–3 minutes |
Serving Ideas, Meal Prep, and Nutrition Notes
Plan your plate around how hungry you are and the carb goals you have.
How to serve: Offer a few as a light meal or pack one for lunch. Make them a high-protein snack, or slice each in half for appetizer bites at a party.
A Great Way to Get Started on the Right Foot!
14-Day Boiled Egg Diet Plan
Recipe Guide Printable Bundle
Healthy, easy meals laid out for you day-by-day. A simple two-week structure you can start immediately.
- 14 Daily Meal Ideas
- Printable PDF Guides
- Quick & Simple Recipes
- Instant Download
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Side pairings that fit your goals
For crunch, serve carrot sticks or raw veggies as a simple side. If you want something heartier, pair with a warm soup or keto chili when you’re not trying to mimic a sandwich.
Make-ahead and storage
Store the filling and leaves separately to prevent sogginess. Keep the filling chilled; it will last up to 4 days in the refrigerator. Pre-cut veggies like carrots stay fresh the same time.
Calories, macros, and quick choices
BLT-style mayo versions tend to be very low carb and higher in fat. A Greek-yogurt blend raises protein and may change calories and macros — for example, a fuller plate with sides could reach ~436 calories with more carbs and protein.
Success tips
Pick similar-sized leaves and double-layer flimsy ones. Assemble just before serving and don’t worry if pieces tilt on the plate — they still taste great.
Conclusion
This quick no-bread idea keeps comfort food fresh and easy to repeat. An egg salad on crisp leaves delivers familiar taste with less heaviness, and the BLT-style toppings add real punch.
For the fastest success, keep hard-boiled eggs ready and whisk a simple dressing with mustard, a pinch of salt, pepper, and paprika. ,
Make a double batch of filling, store it chilled, and assemble when you need a fast lunch. Try a Greek yogurt swap or an egg-white version for a lighter take, and add basil or dill to brighten the finish.
Save this recipe, share it with friends, or try your own variation next week.