Looking for a light, protein-packed lunch that’s both nutritious and delicious? These Egg Salad Lettuce Wraps swap out traditional mayo for Greek yogurt, creating a protein-rich, lighter version of the classic egg salad. Wrapped in crisp romaine leaves, they’re perfect for a low-carb lunch or quick snack!
Ingredients:
For the Egg Salad:
- 3 large hard-boiled eggs
- 1/2 cup plain Greek yogurt
- 1-2 green onions
- 1-2 tbsp mustard
- 1 tbsp TF MCT Oil
- Himalayan salt to taste
- Fresh ground black pepper to taste
For Assembly:
- 3 large romaine lettuce leaves
Tools Needed:
- Medium pot for boiling eggs
- Bowl for ice bath
- Mixing bowl
- Cutting board
- Sharp knife
- Measuring cups and spoons
- Fork for mashing eggs
- Paper towels for drying lettuce
Instructions:
For Perfect Hard-Boiled Eggs:
- Place eggs in a pot and cover with cold water by 1 inch
- Bring water to a rolling boil
- Remove from heat, cover, and let stand for 10-12 minutes
- Transfer eggs to ice bath for 5-10 minutes
For the Egg Salad:
- Peel cooled eggs and place in a mixing bowl
- Add Greek yogurt
- Mash eggs to desired consistency (or chop into chunks)
- Finely chop green onions and add to bowl
- Add mustard and MCT oil
- Season with Himalayan salt and pepper
- Stir until well combined
Assembly:
- Wash and dry romaine lettuce leaves thoroughly
- Spoon egg mixture evenly into lettuce leaves
- Serve immediately
Time Required:
- Egg Boiling: 10-12 minutes
- Cooling Time: 5-10 minutes
- Prep Time: 10 minutes
- Total Time: 25-30 minutes
Why This Recipe is Awesome:
- High in protein from eggs and Greek yogurt
- Low-carb and keto-friendly
- Light and refreshing
- Perfect for meal prep
- No mayo = fewer calories
- MCT oil adds healthy fats
- Quick and easy to prepare
- Customizable to taste
Nutrition Information (per serving – 1 wrap):
- Calories: 165
- Total Fat: 11g
- Saturated Fat: 3g
- Cholesterol: 190mg
- Sodium: 200mg
- Total Carbs: 3g
- Dietary Fiber: 1g
- Total Sugars: 2g
- Protein: 15g
Make-Ahead Tips:
- Boil eggs up to 5 days in advance
- Prepare egg salad mixture up to 3 days ahead
- Store lettuce leaves separately
- Assemble just before eating
Storage Instructions:
- Store egg salad mixture in an airtight container
- Keep refrigerated for up to 3 days
- Store lettuce leaves wrapped in slightly damp paper towels in a plastic bag
Recipe Variations:
- Add diced celery for extra crunch
- Include chopped fresh dill or chives
- Spice it up with a dash of paprika
- Try different mustard varieties (Dijon, whole grain)
- Add mashed avocado for extra creaminess
- Sprinkle with everything bagel seasoning
- Use butter lettuce or iceberg instead of romaine
Pro Tips:
- For easier peeling, use eggs that are a few days old
- Gently crack and roll eggs on a hard surface before peeling
- Pat lettuce leaves completely dry to prevent dripping
- Season gradually and taste as you go
- For meal prep, pack components separately and assemble at lunchtime
Health Benefits:
- Eggs: Complete protein, vitamins D and B12, choline
- Greek yogurt: Protein, probiotics, calcium
- MCT oil: Quick energy, supports metabolism
- Romaine lettuce: Vitamins A and K, fiber
- Green onions: Antioxidants, vitamin C
These Egg Salad Lettuce Wraps are the perfect solution for a healthy, satisfying lunch that won’t weigh you down. The combination of protein-rich eggs and Greek yogurt will keep you full, while the crisp lettuce adds a refreshing crunch. Whether you’re following a low-carb diet or just looking for a lighter lunch option, these wraps deliver on both nutrition and flavor!