BLT Egg Salad Lettuce Wraps: A Fresh, Low-Carb Twist on a Classic

When I want something light, satisfying, and packed with flavor, I make these BLT egg salad lettuce wraps. They take everything I love about a classic BLT and egg salad sandwich—creamy eggs, crispy lettuce, juicy tomato—and wrap it up in a crisp lettuce leaf instead of bread. It’s a refreshing, low-carb option that never feels like a compromise.

Why You’ll Love This Recipe

I love how this recipe delivers bold flavor with simple ingredients. The egg salad is creamy and protein-rich, while the tomato adds juiciness and the crisp lettuce keeps everything fresh. It’s easy to prep ahead, perfect for lunch or a quick dinner, and feels just indulgent enough without being heavy. Whether I’m eating low-carb or just want something fresh and satisfying, this is one of my go-to meals.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• Hard-boiled eggs, chopped

• Mayonnaise or Greek yogurt

• Dijon mustard (optional)

• Cherry tomatoes or Roma tomato, diced

• Romaine or butter lettuce leaves (for wrapping)

• Salt and pepper to taste

• Optional: chopped green onions, avocado slices, or shredded cheese

Directions

1. I start by peeling and chopping the hard-boiled eggs into small chunks.

2. In a mixing bowl, I combine the eggs with mayonnaise, a touch of mustard, salt, and pepper until creamy.

3. I fold in the diced tomatoes and chopped green onions (if using).

4. I lay out large lettuce leaves and spoon the egg salad mixture into the center of each.

5. I top with extras like avocado slices or shredded cheese if I’m in the mood, then wrap them up and serve immediately.

Servings and timing

This recipe makes about 4–6 lettuce wraps, depending on the size of the leaves. It takes about 15 minutes from start to finish, making it ideal for a quick lunch or snack.

Variations

• I sometimes swap the mayo for Greek yogurt to lighten it up and add a tangy flavor.

• Chopped avocado or a spoonful of hummus mixed in adds extra creaminess and healthy fats.

• For extra crunch, I add diced celery or red onion to the egg salad.

• A sprinkle of smoked paprika or everything bagel seasoning takes the flavor to the next level.

Storage/reheating

I store the egg salad in the fridge for up to 3 days in an airtight container. I keep the lettuce leaves separate and assemble the wraps just before eating to keep them crisp. These wraps are served cold—I don’t reheat them.

FAQs

Can I make these wraps ahead?

I prep the egg salad in advance, but I wait to assemble the wraps until just before serving so the lettuce stays crisp.

What kind of lettuce works best?

I like using romaine or butter lettuce because they hold their shape well and wrap easily without tearing.

Is this recipe keto-friendly?

Yes, it’s low in carbs and high in protein and healthy fats, making it a great option for a keto meal.

Can I add meat or other proteins?

Definitely. I sometimes add grilled chicken, tuna, or even chickpeas for extra protein and texture.

How do I keep the egg salad from getting watery?

I drain the tomatoes before mixing and use just enough mayo to coat the eggs—this keeps the salad thick and spreadable.

Conclusion

These BLT egg salad lettuce wraps are fresh, flavorful, and totally satisfying. With creamy eggs, juicy tomatoes, and crisp lettuce, they’re everything I love about comfort food—with a lighter, low-carb twist. Whether I’m packing lunch or making a quick no-fuss dinner, this recipe always hits the spot.

BLT Egg Salad Lettuce Wraps: A Fresh, Low-Carb Twist on a Classic

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• Author: Linda
• Prep Time: 15 minutes
• Total Time: 15 minutes
• Yield: 4–6 lettuce wraps
• Category: Lunch, Snack, Light Dinner
• Method: No-Cook
• Cuisine: American
• Diet: Gluten Free

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Description

BLT egg salad lettuce wraps are a fresh, low-carb twist on the classic sandwich—featuring creamy hard-boiled eggs, juicy tomatoes, and crisp lettuce leaves in a light, protein-packed wrap. Perfect for keto-friendly lunches or quick weeknight meals, these wraps are satisfying, flavorful, and ready in minutes.

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Ingredients

• 6 hard-boiled eggs, chopped
• ¼ cup mayonnaise or Greek yogurt
• 1 tsp Dijon mustard (optional)
• ½ cup cherry tomatoes or 1 Roma tomato, diced
• 4–6 large romaine or butter lettuce leaves
• Salt and black pepper, to taste
• Optional Add-ins:
• 2 green onions, chopped
• 1 avocado, sliced
• Shredded cheddar or Monterey Jack cheese
• Diced red onion or celery
• Smoked paprika or everything bagel seasoning

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Instructions

1. Peel and chop the hard-boiled eggs into small pieces.

2. In a bowl, mix eggs with mayo or Greek yogurt, mustard (if using), salt, and pepper until creamy.

3. Fold in diced tomatoes and green onions.

4. Lay out lettuce leaves and fill each with a spoonful of egg salad.

5. Top with avocado, cheese, or other optional toppings.

6. Serve immediately as a handheld wrap or eat with a fork and knife.

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Notes

• For best texture, assemble wraps just before eating.
• Drain tomatoes to keep egg salad from getting watery.
• Use Greek yogurt for a lighter, tangy flavor and added protein.