🥬🥚 BLT Egg Salad Lettuce Wraps
📖 Description
Fresh, crunchy, and protein-packed, these BLT Egg Salad Lettuce Wraps are a low-carb twist on two classics: BLTs and egg salad. Creamy eggs get a smoky kick from bacon, a juicy pop from tomatoes, and all the goodness is wrapped in crisp lettuce instead of bread. Perfect for lunch, meal prep, or a light dinner!
📝 Ingredients
- 6 hard-boiled eggs, peeled and chopped
- ¼ cup mayonnaise (or Greek yogurt for lighter version)
- 1 tsp Dijon mustard
- ½ tsp garlic powder
- Salt & pepper, to taste
- 4 slices bacon, cooked & crumbled
- ½ cup cherry tomatoes, chopped
- Butter lettuce or romaine leaves (for wrapping)
👩🍳 Directions
- Make the Egg Salad: In a bowl, mix chopped eggs, mayo, Dijon mustard, garlic powder, salt, and pepper until creamy.
- Add the BLT Touch: Gently fold in bacon crumbles and tomatoes.
- Wrap It Up: Spoon egg salad into washed and dried lettuce leaves.
- Serve Fresh: Optional—sprinkle with extra bacon bits or a dash of hot sauce. Eat right away for max crunch!
🍽️ Servings
Makes 4 servings (about 2–3 lettuce wraps each, depending on lettuce size).
📊 Nutritional Info (per serving, approx.)
- Calories: 250
- Protein: 16g
- Fat: 19g
- Carbohydrates: 4g
- Fiber: 1g
- Sodium: 430mg
(Will vary slightly if using Greek yogurt or different lettuce types.)
💡 Notes & Tips
- Use avocado instead of mayo for a creamy, dairy-free twist.
- Add chopped chives or green onions for extra flavor.
- Swap bacon with turkey bacon or smoked salmon for a lighter version.
- For meal prep: Keep egg salad in an airtight container (up to 3 days), and wrap with lettuce just before eating.
🌿 Health Benefits
- Eggs: Excellent protein, B vitamins, and healthy fats.
- Lettuce wraps: Low-carb, gluten-free alternative to bread.
- Bacon: Adds flavor (use nitrate-free for a healthier choice).
- Tomatoes: Provide antioxidants like lycopene and vitamin C.
❓ Q&A
Q: Can I make it vegetarian?
A: Yes! Swap bacon for crispy chickpeas or smoked tofu.
Q: What lettuce works best?
A: Butter lettuce is soft and wraps easily, while romaine is sturdier and extra crunchy.
Q: Can I add cheese?
A: Definitely! A sprinkle of shredded cheddar or feta adds more flavor.
Q: How do I store leftovers?
A: Store egg salad in the fridge for up to 3 days. Keep lettuce separate until serving.