BLT Egg Salad Lettuce Wraps Recipe
BLT Egg Salad Lettuce Wraps are a fresh, protein-packed twist on the classic BLT sandwich.
By combining creamy egg salad with crispy bacon, juicy cherry tomatoes, and crunchy romaine lettuce, you get all the beloved flavors without the bread.
It’s light, quick to make, and perfect for low-carb, gluten-free, or keto-friendly meals.
Why You’ll Love This Recipe
Low-carb and satisfying: Great for those watching carbs without sacrificing flavor.
Quick and easy: Made in under 15 minutes with simple ingredients.
Great for meal prep or snacking: Light but filling and perfect for lunch, snacks, or appetizers.
Customizable: Easily adjusted to suit your taste preferences or dietary needs.
Key Ingredients
Hard-Boiled Eggs: The base of a creamy, protein-rich egg salad.
Mayonnaise or Greek Yogurt: Adds smoothness and moisture.
Dijon Mustard & Garlic Powder: Brings tangy, savory depth.
Crispy Bacon: Crunchy and salty—essential for that “BLT” feel.
Cherry Tomatoes: Sweet and juicy, adding brightness to each bite.
Romaine Lettuce: Crisp and sturdy enough to hold everything together.
Kitchen Tools & Timing
Medium mixing bowl
Fork or spoon for mixing
Cutting board & knife
Plate or serving tray
BLT Egg Salad Lettuce Wraps Recipe
Ingredients:
Main Ingredients
6 hard-boiled eggs peeled and chopped
1/4 cup mayonnaise or Greek yogurt
1 tsp Dijon mustard
1/2 tsp garlic powder
salt and pepper to taste
4 strips crispy bacon crumbled
1/2 cup cherry tomatoes halved
6 romaine lettuce leaves large, washed and dried
Instructions:
Step 1: Prepare the egg salad
Roughly chop the hard-boiled eggs and transfer them to a medium mixing bowl.
Add the mayonnaise or Greek yogurt, Dijon mustard, garlic powder, salt, and pepper.
Mix well until the texture is creamy but still slightly chunky.
Step 2: Assemble the wraps
Lay the romaine lettuce leaves flat on a plate or serving tray.
Spoon a generous amount of the egg salad mixture into the center of each leaf.
Step 3: Add toppings
Sprinkle the wraps with crumbled crispy bacon and scatter the halved cherry tomatoes over the top for a burst of freshness.
Step 4: Serve fresh
Enjoy immediately for the best crunch and flavor.
These make a perfect low-carb lunch, snack, or appetizer.
Nutrition Information
(Per 1 wrap, approximate – based on 6 wraps total)
Calories: 180 | Protein: 10g | Fat: 14g | Carbohydrates: 2g | Fiber: 1g | Net Carbs: ~1g | Sodium: ~280mg
Recipe Swaps & Variations
Mayo Swap: Use Greek yogurt or mashed avocado for a lighter twist.
Add Protein: Toss in chopped grilled chicken or canned tuna for extra bulk.
Lettuce Alternative: Try butter lettuce, iceberg, or cabbage leaves.
Spicy Kick: Add a pinch of cayenne or a few drops of hot sauce to the egg salad.
Keto Upgrade: Top with shredded cheese or sliced olives for added fats.
How to Store Leftovers
Egg Salad: Store in an airtight container in the fridge for up to 3 days.
Assembled Wraps: Best eaten fresh. If prepping in advance, store egg salad and lettuce separately and assemble just before serving.
Food & Drink Pairings
Sides: Pair with cucumber slices, veggie sticks, or a small fruit salad.
Drinks: Sparkling water with lemon, iced tea, or a crisp white wine like Sauvignon Blanc.
Frequently Asked Questions:
Is this recipe keto-friendly?
Yes! It’s low in carbs, high in fat, and rich in protein, making it suitable for most keto plans.
Can I use store-bought egg salad?
You can, but homemade gives you more control over flavor and freshness.
What’s the best lettuce for wrapping?
Romaine works best for sturdiness, but butter lettuce is a good tender option.
Can I make this dairy-free?
Yes—use a dairy-free mayo and skip any cheese-based toppings.
Can this be made ahead for a lunchbox?
Yes, but store the egg salad and lettuce separately, then assemble before eating to avoid soggy wraps.
How long do hard-boiled eggs last in the fridge?
Up to 7 days if peeled and stored in an airtight container.
How can I cook perfect hard-boiled eggs?
Boil eggs for 9–10 minutes, then transfer to an ice bath immediately to stop cooking and make peeling easier.
Can I add avocado to the egg salad?
Absolutely! Mash it in or layer slices on top of the egg salad before serving.
Should I season the egg salad before or after adding bacon?
Do a light seasoning first, then taste again after adding the bacon—it can be salty on its own.
Can I double the recipe?
Yes! This scales easily. Just boil more eggs and adjust the other ingredients accordingly.