BLT Egg Salad Lettuce Wraps – Light, Crunchy, Totally Crave-Worthy 🥬🥓🥚 Craving something fresh but filling? These BLT Egg Salad Lettuce Wraps are packed with protein, creamy goodness, crispy bacon, and juicy tomatoes—all wrapped in crisp lettuce leaves. It’s low-carb, quick, and totally delicious!

 

BLT Egg Salad Lettuce Wraps – The Ultimate Low-Carb, High-Protein Lunch

If you love classic comfort foods but want to keep things healthy, BLT Egg Salad Lettuce Wraps are your answer. This dish combines the familiar flavors of a BLT (bacon, lettuce, tomato) with a creamy egg salad, all wrapped in crisp lettuce instead of bread. The result is a low-carb, high-protein, nutrient-packed lunch that’s perfect for weight management, keto, or simply a refreshing midday meal.

This guide will walk you through every step: choosing ingredients, preparing the perfect egg salad, assembling the wraps, and offering variations and tips to customize your meal. By the end, you’ll have mastered a dish that’s delicious, filling, and healthy.

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A Brief History of the BLT and Egg Salad

The BLT sandwich—bacon, lettuce, and tomato—has been a staple of American kitchens since at least the early 20th century. Its simple combination of crispy bacon, fresh lettuce, and juicy tomatoes layered between bread is beloved for its balance of flavors and textures.

Egg salad, on the other hand, is an even older comfort food. Egg salads became popular in the U.S. in the 19th century as a way to repurpose hard-boiled eggs into a creamy, protein-rich spread. Combining eggs with mayonnaise, mustard, and seasonings provides a satisfying filling that can be eaten on bread, crackers, or, in our modern twist, lettuce wraps.

By uniting these two classics and replacing bread with lettuce leaves, we create a refreshing, low-carb alternative that keeps all the flavor without the extra carbs.

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Nutrition Overview

BLT Egg Salad Lettuce Wraps are perfect for anyone looking for:

• High protein: Eggs and bacon provide essential amino acids for muscle repair and energy.

• Low carbohydrate: Using lettuce instead of bread keeps this meal keto- and diabetic-friendly.

• Healthy fats: Eggs and avocado (optional) contribute heart-healthy fats.

• Vitamins and minerals: Lettuce and tomato add fiber, vitamin C, and antioxidants.

Approximate nutrition per wrap (without avocado, using butter lettuce):

• Calories: 180–220

• Protein: 12–14g

• Fat: 14–16g

• Carbs: 2–4g

• Fiber: 1–2g

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Ingredients

For the Egg Salad

• 6 large eggs

• 3 tablespoons mayonnaise (or Greek yogurt for a lighter version)

• 1 teaspoon Dijon mustard

• ½ teaspoon salt

• ¼ teaspoon black pepper

• 1 teaspoon fresh chives, finely chopped (optional)

• 1 teaspoon fresh parsley, finely chopped (optional)

• 1 small celery stalk, finely diced (optional for crunch)

For the BLT Components

• 4–6 slices of bacon, cooked until crispy

• 1 medium tomato, thinly sliced

• 4–6 large lettuce leaves (butter lettuce, romaine, or iceberg)

Optional Additions

• Avocado slices

• Red onion slices

• Pickles or cucumber slices

• Hot sauce or sriracha for extra flavor

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Step 1: Boil the Eggs

1. Place eggs in a single layer in a saucepan and cover with cold water, about 1 inch above the eggs.

2. Heat on medium-high until water reaches a rolling boil.

3. Cover the pot and remove from heat. Let sit for 10–12 minutes for fully hard-boiled eggs.

4. Drain the hot water and transfer eggs to an ice bath for 5–10 minutes to stop cooking.

Tip: Cooling the eggs rapidly prevents overcooking and gives a tender, bright yellow yolk.

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Step 2: Prepare the Egg Salad

1. Peel the cooled eggs and chop them into small, bite-sized pieces.

2. In a medium bowl, combine chopped eggs, mayonnaise, Dijon mustard, salt, and pepper.

3. Add optional ingredients: chives, parsley, or celery for added flavor and texture.

4. Mix gently until combined, being careful not to mash the eggs too much—you want a chunky texture.

Tip: Taste and adjust seasoning. A little extra mustard or a pinch of smoked paprika can enhance the flavor.

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Step 3: Cook the Bacon

1. Preheat a skillet over medium heat.

2. Add bacon slices and cook until crispy, about 4–6 minutes per side depending on thickness.

3. Transfer cooked bacon to a paper towel-lined plate to drain excess grease.

4. Once cooled slightly, cut bacon into smaller pieces that will fit neatly on your lettuce wraps.

Tip: For less mess, bake bacon in the oven at 400°F (200°C) for 15–20 minutes on a parchment-lined baking sheet.

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Step 4: Prepare the Lettuce and Tomato

1. Wash and dry lettuce leaves thoroughly. A salad spinner works best to remove excess water.

2. Slice tomato thinly, removing the seeds if desired to prevent sogginess.

3. Optionally, lightly toast the lettuce leaves under the broiler for 30 seconds for a slightly smoky flavor, though raw lettuce is traditional.

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Step 5: Assemble the BLT Egg Salad Lettuce Wraps

1. Lay a lettuce leaf flat on a plate.

2. Spread 2–3 tablespoons of egg salad in the center of the leaf.

3. Top with 2–3 pieces of crispy bacon.

4. Add 1–2 slices of tomato on top.

5. Optional: Add avocado slices or a dash of hot sauce.

6. Fold or roll the lettuce leaf around the filling to create a wrap.

Tip: Butter lettuce works best for wrapping because the leaves are soft yet sturdy. Romaine works well for a crunchy, boat-like shape.

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Step 6: Serving Suggestions

• Serve with a side of fresh fruit, like berries or apple slices.

• Pair with a simple green salad for extra fiber.

• Add a handful of nuts or roasted chickpeas for crunch and protein.

• Serve with low-carb chips or veggie sticks (celery, cucumber, bell pepper) for dipping.

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Step 7: Meal Prep and Storage

BLT Egg Salad Lettuce Wraps are excellent for meal prep:

1. Egg Salad: Make the egg salad ahead of time and store in an airtight container in the refrigerator for up to 3 days.

2. Bacon: Cook bacon ahead and keep refrigerated. Reheat briefly if desired.

3. Assembling Wraps: Assemble the lettuce wraps just before eating to prevent the lettuce from becoming soggy.

Tip: Store all components separately and combine at lunchtime for maximum freshness.

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Step 8: Variations

Protein Variations

• Swap bacon for turkey bacon for lower fat.

• Add shredded chicken or smoked salmon for a different twist.

Low-Fat Version

• Use Greek yogurt instead of mayonnaise.

• Use lean turkey bacon or omit bacon entirely.

Spicy Versio