A fresh and flavorful low-carb twist, perfect for lunch or light dinner
Hey there, Samad here from MapleEats.com. If you’re anything like me, you’re always looking for simple, tasty meals that don’t weigh you down especially during a busy American week. That’s exactly where these BLT Egg Salad Lettuce Wraps come in.
Table of Contents
Why You’ll Love These Wraps
Think classic BLT meets creamy egg salad with crisp lettuce acting as your wrap. These are:
- Low-carb and keto-friendly
- Easy to prep ahead
- Packed with protein and crunch
- Totally satisfying but still light
Perfect for work-from-home lunches, quick dinners, or even a picnic spread!
Ingredients You’ll Need
Here’s what I always gather for this simple recipe:
- Hard-boiled eggs (6 large)
- Bacon (6 slices, cooked until crispy)
- Romaine or butter lettuce (the big leaves!)
- Cherry tomatoes (halved or chopped)
- Mayonnaise (¼ cup – use a good-quality one)
- Dijon mustard (1 tsp)
- Lemon juice (1 tsp, fresh if possible)
- Salt & pepper (to taste)
- Green onions or chives (optional, for some zip)
How to Make BLT Egg Salad Lettuce Wraps
Step 1: Hard-Boil Your Eggs
If you don’t have pre-boiled eggs, bring a pot of water to a boil, lower in your eggs gently, and cook for 10–12 minutes. Cool in an ice bath and peel. Super simple.
Tip: I always boil a few extra eggs for quick snacks or breakfast the next day.
Step 2: Crisp That Bacon
Fry or bake your bacon until golden and crunchy. Pat dry with paper towels and crumble once cooled.
Pro Tip: I use the oven for minimal cleanup 400°F for 15–18 minutes on a foil-lined sheet.
Step 3: Make the Egg Salad
In a mixing bowl, mash or chop the hard-boiled eggs. Add mayo, Dijon, lemon juice, salt, and pepper. Stir until creamy but still a little chunky (that’s the best texture if you ask me).
Step 4: Add the “BLT” Magic
Stir in the crumbled bacon and chopped cherry tomatoes. If you’re adding green onions, toss those in too. Give it a taste adjust salt, pepper, or lemon juice if needed.
Step 5: Assemble the Wraps
Take a large lettuce leaf, scoop in a generous spoonful of the egg salad, fold it like a taco or roll it up whatever works best for your leaf size.
Common Problems + Smart Fixes
Problem: Lettuce wraps fall apart
Solution: Use double layers of sturdy romaine or butter lettuce. Avoid iceberg it’s too crisp and cracks easily.
Problem: Egg salad too runny
Solution: Make sure your eggs are fully cooled and not over-mixed. Add more eggs or a little extra mustard if it gets soupy.
Problem: Not filling enough
Solution: Serve two wraps with a side of sliced avocado, veggie chips, or a light soup for a full meal.
Make It Yours
Want to switch things up? Here are a few variations I’ve tried:
- Add avocado to the egg salad for a creamy, extra-rich flavor
- Swap bacon for turkey bacon for a leaner option
- Sprinkle paprika or everything bagel seasoning on top for a flavor boost
- Use Greek yogurt instead of mayo if you’re watching fat
Meal Prep Tips
- Make the egg salad up to 3 days ahead and store in the fridge.
- Keep lettuce leaves wrapped in damp paper towels in a zip-top bag to stay crisp.
- Assemble wraps just before eating to keep things fresh and crunchy.
Want More Wrap Action?
If lettuce wraps are your jam, then you have to try these cheesy garlic chicken wraps melty, crispy, and oh-so-satisfying.
Craving comfort? A tater tot breakfast bowl with sausage gravy might just hit the spot on chillier mornings.
FAQs BLT Egg Salad Lettuce Wraps
Q: Can I make the egg salad ahead of time?
A: Absolutely. It keeps well in the fridge for up to 3 days. Just store it in an airtight container and give it a quick stir before serving.
Q: What kind of lettuce works best?
A: I recommend romaine or butter lettuce. They’re sturdy and flexible, perfect for wrapping. Iceberg is too crunchy and often breaks apart.
Q: Can I make this dairy-free?
A: Yes! Just be sure your mayo is dairy-free (most are) and skip any creamy additions like cheese.
Q: How do I keep the wraps from getting soggy?
A: Keep the lettuce and filling separate until you’re ready to eat. Then build them fresh, and they’ll stay crisp.
Q: Can I add cheese to the wraps?
A: Sure! A little shredded cheddar or crumbled feta can be a tasty twist.
Q: What kind of lettuce is best for salad wraps?
A: I always go for romaine hearts or butter lettuce. Romaine has that perfect boat-like shape and crunch, while butter lettuce (like Bibb or Boston) is soft, flexible, and wraps up nicely. Both are sturdy enough to hold fillings without tearing. Skip iceberg—it cracks too easily and doesn’t wrap well.
Q: How do you keep lettuce wraps from getting soggy?
A: The trick is to keep the filling and the lettuce separate until serving. Store your egg salad (or whatever filling you’re using) in the fridge, and keep your washed lettuce leaves wrapped in a damp paper towel in a zip-top bag. Only assemble the wraps when you’re ready to eat—that way, the lettuce stays crisp and fresh.
Q: How do you make lettuce wraps that don’t fall apart?
A: First, choose large, unbroken lettuce leaves—that’s key. I often use two leaves stacked for extra support. Then, don’t overfill your wrap. A few tablespoons of filling is plenty. You can also fold them like a taco instead of rolling them—makes them easier to hold and less likely to fall apart mid-bite.
Q: How many calories in a BLT lettuce wrap?
A: It depends a bit on the exact ingredients, but on average, one BLT egg salad lettuce wrap has around 200–250 calories. It’s a great low-carb, high-protein option, especially if you’re skipping the bread. If you’re watching calories closely, try using turkey bacon and light mayo to cut it down further.
Conclusion
These BLT Egg Salad Lettuce Wraps are everything I want in a weekday meal quick, wholesome, and downright delicious. Whether you’re packing lunch for the office or trying to lighten up dinner at home, this recipe hits the spot.
I hope this recipe brings warmth to your kitchen and smiles to your dinner table. Remember the best meals are the ones you share.
Until next time,
– Samad
BLT Egg Salad Lettuce Wraps
Ingredients
- 6 large hard-boiled eggs chopped
- 6 slices bacon cooked and crumbled
- 1 cup cherry tomatoes chopped
- 1/4 cup mayonnaise
- 1 tsp Dijon mustard
- 1 tsp lemon juice
- salt and pepper to taste
- 8–10 leaves romaine or butter lettuce
- 2 tbsp green onions chopped (optional)
Instructions
- Hard-boil your eggs if needed and let them cool completely. Peel and chop.
- Cook bacon until crisp, then drain and crumble.
- In a mixing bowl, combine eggs, mayo, mustard, lemon juice, salt, and pepper.
- Fold in chopped tomatoes, bacon, and green onions (if using).
- Gently spoon egg salad into each lettuce leaf and fold or roll to serve.
