BLT Egg Salad Lettuce Wraps
These BLT Egg Salad Lettuce Wraps are a fresh, low-carb twist on the classic BLT sandwich. Creamy egg salad is combined with crispy bacon, juicy tomatoes, crunchy celery, and fresh herbs, then wrapped in crisp lettuce leaves for a light yet satisfying meal. Perfect for lunch, meal prep, or a protein-packed snack, these wraps are full of flavor while keeping things simple and wholesome.
Why You’ll Love This Recipe
High in protein
Low-carb and keto-friendly
Ready in just 20 minutes
Great for meal prep
Fresh, crunchy, and satisfying
Perfect for lunch or a light dinner
Recipe Details
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 4
Cuisine: American
Course: Lunch, Light Dinner, Meal Prep
Ingredients
For the Egg Salad
8 large hard-boiled eggs, peeled and chopped
6 slices bacon, cooked until crispy and crumbled
1 cup cherry tomatoes, diced
2 celery stalks, finely diced
2 green onions, thinly sliced
¼ cup mayonnaise
¼ cup plain Greek yogurt
1 teaspoon Dijon mustard
1 teaspoon lemon juice
½ teaspoon garlic powder
½ teaspoon smoked paprika
Salt and black pepper, to taste
For the Wraps
8 large romaine or butter lettuce leaves
1 avocado, sliced
Fresh chives or parsley, chopped
Optional Toppings
Everything bagel seasoning
Sliced cucumber
Pickled red onions
Crumbled feta cheese
Microgreens
Hot sauce
Instructions
Step 1: Prepare the Eggs
Peel and roughly chop the hard-boiled eggs.
Transfer them to a large mixing bowl.
Step 2: Make the Egg Salad
Add to the bowl:
Crumbled bacon
Tomatoes
Celery
Green onions
Mayonnaise
Greek yogurt
Dijon mustard
Lemon juice
Garlic powder
Smoked paprika
Salt
Black pepper
Gently stir until everything is evenly coated, keeping some chunks of egg for texture.
Step 3: Prepare the Lettuce
Wash and thoroughly dry the lettuce leaves.
Arrange them on a serving platter.
Step 4: Assemble the Wraps
Spoon the egg salad evenly into each lettuce leaf.
Top with:
Avocado slices
Fresh chives or parsley
Optional toppings, if desired
Step 5: Serve
Serve immediately while the lettuce is crisp.
Pair with:
Fresh fruit
Cucumber slices
Sweet potato fries
A cup of soup
Potato salad for a heartier meal
Notes & Tips
Recipe Notes
Butter lettuce creates soft, easy-to-fold wraps.
Romaine offers extra crunch and holds fillings well.
Greek yogurt lightens the dressing while adding extra protein.
Expert Tips
Cook the bacon until extra crispy for the best texture.
Chill the egg salad for 20–30 minutes before serving to allow the flavors to develop.
Add diced avocado directly to the egg salad for extra creaminess.
Pat the tomatoes dry before mixing to prevent excess moisture.
Frequently Asked Questions
Can I make these ahead?
Yes. Prepare the egg salad up to 3 days in advance and store it in the refrigerator. Assemble the wraps just before serving.
Can I use turkey bacon?
Absolutely. Turkey bacon is a great lighter alternative.
What’s the best lettuce to use?
Butter lettuce, romaine hearts, iceberg lettuce, or little gem lettuce all work well.
Can I make this dairy-free?
Yes. Replace the Greek yogurt with additional mayonnaise or use a dairy-free yogurt alternative.
What else can I add?
Try diced pickles, shredded cheddar cheese, chopped spinach, or sliced radishes for extra flavor and texture.
Nutritional InformationÂ
Calories: 385
Protein: 22g
Carbohydrates: 8g
Fiber: 4g
Sugar: 3g
Fat: 29g
Saturated Fat: 7g
Sodium: 520mg
Final Thoughts
These BLT Egg Salad Lettuce Wraps are a delicious, protein-packed alternative to traditional sandwiches. With creamy egg salad, crispy bacon, juicy tomatoes, and crunchy lettuce, they’re a quick, satisfying meal that’s perfect for busy weekdays, meal prep, or healthy lunches.