BLT Egg Salad Lettuce Wraps

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These wraps are low-carb, high-protein, endlessly customizable, and perfect for quick lunches, light dinners, meal prep, or even entertaining. They look impressive on a plate, but they’re surprisingly easy to throw together. Whether you’re eating low-carb, gluten-free, or just craving something fresh and filling, this recipe delivers big flavor with minimal effort.

Why You’ll Love These Lettuce Wraps

  • Fresh but filling – Protein-packed eggs and bacon keep you satisfied

  • Low-carb & gluten-free – No bread required

  • Quick to make – Ready in about 20–30 minutes

  • Great for meal prep – Make the egg salad ahead and assemble when ready

  • Customizable – Easy to adapt to your tastes or dietary needs

  • Perfect texture contrast – Creamy, crunchy, crisp, and juicy in every bite

Ingredients

For the Egg Salad

  • 6 large eggs, hard-boiled, peeled, and chopped

  • ¼ cup mayonnaise

    • Substitute: Greek yogurt or half mayo/half yogurt for a lighter version

  • 1 teaspoon Dijon mustard

  • ½ teaspoon garlic powder

  • Salt and black pepper, to taste

For the BLT Components

  • 4 slices bacon, cooked until crispy and crumbled

  • 1 cup cherry or grape tomatoes, halved

  • 2–3 tablespoons fresh green onions or chives, finely sliced (optional but recommended)

For the Wraps

  • 8–10 large lettuce leaves, washed and dried

    • Butter lettuce, romaine hearts, iceberg, or little gem work best

Optional Garnishes

  • Smoked paprika or everything bagel seasoning

  • Fresh cracked black pepper

  • A squeeze of lemon juice

  • Avocado slices

Step-by-Step Instructions

1. Hard-Boil the Eggs Perfectly

If your eggs aren’t already cooked, start here.

  1. Place eggs in a single layer in a saucepan.

  2. Cover with cold water by about 1 inch.

  3. Bring to a rolling boil, then turn off heat, cover, and let sit for 10–12 minutes.

  4. Transfer eggs to an ice bath for at least 5 minutes.

  5. Peel once cool.

Pro tip: Slightly older eggs peel more easily than very fresh ones.

2. Chop the Eggs

Roughly chop the peeled eggs. Aim for a mix of small and medium pieces—this gives the egg salad texture without becoming mushy.

Place the chopped eggs into a medium mixing bowl.

3. Make the Creamy Egg Salad Base

Add the mayonnaise, Dijon mustard, garlic powder, salt, and pepper to the bowl.

Gently fold everything together using a spatula or spoon. Don’t overmix—egg salad should be creamy but still chunky.

Taste and adjust seasoning:

  • More salt for balance

  • Extra pepper for bite

  • A touch more Dijon if you like tang

4. Cook and Crumble the Bacon

Cook bacon until crispy using your preferred method:

  • Skillet

  • Oven (400°F / 205°C for 15–20 minutes)

  • Air fryer

Drain on paper towels, then crumble into bite-size pieces.

Fold most of the bacon into the egg salad, reserving a little for topping.

5. Add Freshness

Gently stir in:

  • Halved cherry tomatoes

  • Green onions or chives

These add brightness and contrast to the richness of the eggs and bacon.

6. Prepare the Lettuce

Carefully separate and wash lettuce leaves. Pat them dry thoroughly—this helps prevent soggy wraps.

Choose the largest, most cup-shaped leaves for easy filling.

7. Assemble the Lettuce Wraps

Lay lettuce leaves flat on a platter or individual plates.

Spoon a generous amount of BLT egg salad into the center of each leaf.

Top with:

  • Reserved bacon crumbles

  • Extra tomatoes

  • A sprinkle of paprika or black pepper

Serve immediately for the best crunch.

Flavor Variations & Add-Ins

Want to switch things up? Here are some delicious twists:

Avocado BLT Egg Salad

Fold in diced avocado or add slices on top for extra creaminess and healthy fats.

Spicy Kick

Add:

  • A dash of hot sauce

  • Cayenne pepper

  • Finely diced jalapeño

Herb-Forward

Mix in fresh herbs like:

  • Dill

  • Parsley

  • Basil

Extra Crunch

Stir in finely chopped celery or cucumber.

Dairy Boost

A sprinkle of shredded cheddar or crumbled feta adds richness and depth.

Serving Suggestions

These lettuce wraps are fantastic on their own, but they also pair well with:

  • A cup of soup (tomato, vegetable, or chicken broth)

  • Roasted vegetables

  • Fresh fruit on the side

  • Sweet potato wedges (if not low-carb)

They also work beautifully as:

  • A picnic dish

  • Party appetizer (use smaller lettuce cups)

  • A light brunch option

Meal Prep & Storage Tips

  • Egg salad can be made up to 3 days in advance and stored in an airtight container in the fridge.

  • Store lettuce leaves separately and assemble just before eating.

  • Avoid freezing—egg salad doesn’t thaw well.

If packing for lunch, bring the egg salad and lettuce in separate containers and assemble when ready to eat.

Nutrition Highlights (Approximate per serving)

  • High in protein from eggs and bacon

  • Low in carbohydrates

  • Naturally gluten-free

  • Rich in healthy fats

  • Satiating without being heavy

Exact values will depend on portion size and ingredient choices (mayo vs. yogurt, bacon amount, etc.).

Final Thoughts

BLT Egg Salad Lettuce Wraps are one of those rare recipes that feel indulgent and wholesome at the same time. They’re creamy, crunchy, smoky, and fresh—all wrapped into a crisp green leaf that makes every bite feel clean and satisfying.

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