BLT Egg Salad Lettuce Wraps Recipe

Prep Time: 15 minutes | Cook Time: 0 minutes | Total Time: 15 minutes | Serves: 4 people | Calories: 245 per serving

These fresh and satisfying BLT egg salad lettuce wraps combine all the classic flavors of a BLT sandwich with protein-rich egg salad, wrapped in crisp lettuce leaves. Perfect for a low-carb lunch, light dinner, or healthy meal prep option that’s both filling and nutritious.

Why These BLT Egg Salad Wraps Are Amazing

• High protein – Over 15g protein per serving
• Low carb friendly – Under 5g carbs per serving
• Quick and easy – Ready in just 15 minutes
• No cooking required – Perfect for hot summer days
• Meal prep friendly – Components store well separately
• Keto-friendly – Fits ketogenic diet requirements
• Gluten-free naturally
• Budget-friendly using simple ingredients

Complete Ingredient List

For the Egg Salad Base:

• 6 large hard-boiled eggs (peeled and chopped)
• ¼ cup mayonnaise (or Greek yogurt for lighter option)
• 1 teaspoon Dijon mustard (adds tangy flavor)
• ½ teaspoon garlic powder (or 1 fresh garlic clove, minced)
• ½ teaspoon salt (or to taste)
• ¼ teaspoon black pepper (freshly ground preferred)

BLT Components:

• 4 slices bacon (thick-cut works best)
• ½ cup cherry tomatoes (chopped) OR 1 medium tomato, diced
• 8-10 large lettuce leaves (butter lettuce or romaine hearts)

Optional Garnishes:

• Extra bacon crumbles
• Fresh chives or green onions
• Hot sauce or sriracha
• Freshly cracked black pepper
• Lemon wedges

Step-by-Step Instructions

Step 1: Prepare Hard-Boiled Eggs (If Not Already Made)

1. Place eggs in a medium saucepan and cover with cold water
2. Bring to boil over high heat
3. Remove from heat once boiling, cover, and let sit 10-12 minutes
4. Transfer to ice bath to stop cooking
5. Peel when cool and chop into bite-sized pieces
6. Time-saving tip: Use pre-made hard-boiled eggs from the grocery store

Step 2: Cook the Bacon

1. Cook bacon in a large skillet over medium heat for 6-8 minutes
2. Turn occasionally until crispy and golden brown
3. Drain on paper towels to remove excess grease
4. Cool completely then crumble into small pieces
5. Alternative: Use pre-cooked bacon bits for convenience

Step 3: Make the Egg Salad

1. Combine chopped eggs in a large mixing bowl
2. Add mayonnaise (start with 3 tablespoons, add more if needed)
3. Stir in Dijon mustard for tangy flavor
4. Season with garlic powder, salt, and pepper
5. Mix gently until ingredients are well combined but eggs aren’t mashed
6. Taste and adjust seasoning as needed

Step 4: Add BLT Elements

1. Fold in bacon crumbles – reserve some for garnish
2. Add chopped tomatoes and mix gently
3. Let mixture sit for 5 minutes to allow flavors to blend
4. Check consistency – add more mayo if too dry

Step 5: Prepare Lettuce Leaves

1. Wash lettuce leaves thoroughly under cold water
2. Pat completely dry with paper towels or salad spinner
3. Choose largest, most intact leaves for wrapping
4. Trim thick stems if using romaine lettuce
5. Chill leaves in refrigerator until ready to serve

Step 6: Assemble and Serve

1. Place 2-3 tablespoons of egg salad in center of each lettuce leaf
2. Sprinkle with extra bacon and tomato pieces
3. Add fresh herbs if desired
4. Serve immediately for best crunch and freshness
5. Provide extra leaves for guests who want seconds

Expert Tips for Perfect Lettuce Wraps

For Best Results:

• Use room temperature egg salad – cold egg salad can make lettuce wilt
• Don’t overfill lettuce cups – they’ll be hard to eat
• Keep components separate until serving to maintain crispness
• Choose sturdy lettuce – butter lettuce cups or romaine hearts work best

Make-Ahead Strategy:

• Prepare egg salad up to 2 days in advance
• Cook bacon up to 3 days ahead and store in refrigerator
• Wash and dry lettuce up to 1 day ahead
• Assemble just before serving to prevent soggy lettuce

Healthy Ingredient Substitutions

Lower Calorie Options:

• Greek yogurt instead of mayonnaise (saves 60 calories per serving)
• Light mayonnaise cuts calories in half
• Turkey bacon instead of regular bacon
• Add extra vegetables like diced cucumber or celery

Flavor Variations:

• Add fresh herbs like dill, chives, or parsley
• Include diced avocado for extra creaminess
• Try different mustards – whole grain or honey mustard
• Add pickles for extra crunch and tang

Storage and Meal Prep Instructions

Proper Storage:

• Egg salad mixture: Store in refrigerator up to 3 days in airtight container
• Cooked bacon: Keep refrigerated up to 1 week
• Washed lettuce: Store in refrigerator up to 3 days with paper towels

Meal Prep Tips:

• Pack components separately in glass containers
• Include small containers for garnishes
• Bring assembly instructions if packing for work lunch
• Keep cold with ice packs if transporting

Nutritional Information Per Serving

Health Benefits:

• Calories: 245
• Protein: 16g (32% daily value)
• Carbohydrates: 4g
• Fat: 18g
• Fiber: 2g
• Cholesterol: 285mg
• Sodium: 520mg

Key Nutrients:

• High in protein for muscle maintenance
• Rich in vitamin A from lettuce and tomatoes
• Good source of vitamin K for bone health
• Contains folate important for cell function
• Provides healthy fats from eggs and avocado (if added)

Serving Suggestions and Pairings

Complete Meal Ideas:

• Side of fresh fruit like berries or melon
• Vegetable soup for a heartier meal
• Sweet potato chips for extra crunch
• Cucumber salad with vinaigrette
• Iced tea or sparkling water with lemon

Perfect Occasions:

• Light summer lunches
• Healthy work lunches
• Picnic or outdoor dining
• Post-workout meals
• Brunch gatherings

Recipe Variations to Try

International Twists:

• Mediterranean style: Add olives, feta, and oregano
• Asian fusion: Include sesame oil, soy sauce, and green onions
• Mexican inspired: Add jalapeños, cilantro, and lime juice
• Indian flavors: Mix in curry powder and fresh cilantro

Seasonal Adaptations:

• Spring: Add fresh peas and mint
• Summer: Include fresh corn and basil
• Fall: Mix in diced apples and walnuts
• Winter: Add dried cranberries and pecans

Frequently Asked Questions

Q: Can I make this without mayonnaise? A: Yes! Use Greek yogurt, avocado, or a combination of both for a healthier binding agent.

Q: What’s the best lettuce for wrapping? A: Butter lettuce offers the best cup shape, while romaine hearts provide more crunch. Both work excellently.

Q: How long will the egg salad keep? A: Properly stored egg salad stays fresh for 3-4 days in the refrigerator.

Q: Can I freeze this recipe? A: No, egg salad doesn’t freeze well as the texture changes. Fresh lettuce also can’t be frozen.

Q: How do I prevent soggy lettuce? A: Keep components separate until serving, and make sure lettuce is completely dry before assembling.

These BLT egg salad lettuce wraps offer all the satisfaction of a classic sandwich in a fresh, healthy package. The combination of creamy egg salad, crispy bacon, and juicy tomatoes wrapped in crisp lettuce creates the perfect balance of flavors and textures. Whether you’re following a low-carb diet, looking for a quick lunch, or wanting to eat lighter, this recipe delivers both nutrition and satisfaction in every bite.