Here’s a fresh, low-carb take on a classic favorite — BLT Egg Salad Lettuce Wraps. It combines creamy egg salad with crispy bacon, juicy tomatoes, and crunchy lettuce for a satisfying meal that’s easy on the joints and gentle on the waistline.
🥬 BLT Egg Salad Lettuce Wraps
Prep time: 15 minutes | Cook time: 10 minutes | Serves: 4
Ingredients
For the Egg Salad:
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8 large eggs
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⅓ cup mayonnaise (or Greek yogurt for a lighter version)
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1 tsp Dijon mustard
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1 tsp fresh lemon juice
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2 Tbsp fresh chives or green onions, finely chopped
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Salt and black pepper, to taste
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Pinch of paprika (optional)
For the Wraps:
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8 slices bacon, cooked crisp and broken in half
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2 medium tomatoes, thinly sliced
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1 head butter lettuce (or romaine), leaves separated and washed
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Optional: avocado slices, microgreens, or a drizzle of ranch
Instructions
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Hard-boil the eggs. Place eggs in a saucepan, cover with cold water by 1 inch, and bring to a boil. Cover, remove from heat, and let sit for 10–12 minutes. Transfer to an ice bath, cool, then peel and chop.
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Make the egg salad. In a medium bowl, whisk together mayonnaise, Dijon mustard, lemon juice, chives, salt, and pepper. Fold in the chopped eggs until well coated. Taste and adjust seasoning.
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Assemble the wraps. Lay a large lettuce leaf flat. Add a spoonful of egg salad, then top with a slice of tomato and a piece of crispy bacon. Add avocado or greens if desired.
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Wrap and serve. Fold the lettuce over the filling like a taco or roll it up burrito-style. Secure with a toothpick if needed. Serve immediately.
💡 Tips & Variations
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Make it lighter: Use Greek yogurt in place of half the mayonnaise.
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Add a kick: Stir in a dash of hot sauce or a pinch of cayenne.
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Meal prep: Store egg salad and bacon separately in the fridge for up to 3 days, then assemble fresh.
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Low-sodium: Use unsalted bacon or turkey bacon if watching salt intake.
🥗 Nutrition (per serving, approx.)
| Nutrient | Amount |
|---|---|
| Calories | ~320 |
| Protein | ~18 g |
| Fat | ~26 g |
| Carbs | ~5 g |
| Fiber | ~1 g |
Values vary based on brands and add-ins.
This dish is a great option for older adults because it’s soft, easy to chew, rich in protein and healthy fats, and requires no heavy lifting or straining — just simple assembly. It’s perfect for a light lunch, brunch, or a low-carb dinner.
Would you like a vegetarian version or a spicy Southwest twist?