High Protein Lunch: Egg Salad Lettuce Wraps Recipe

Classic egg salad wrapped in crisp lettuce instead of bread — it's a lighter, low-carb high protein lunch that's ready in the time it takes to boil eggs.

Cook 15 min Difficulty EASY 220 kcal
#vegetarian #high protein #low carb
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Ingredients
Main ingredients
  • large eggs 6 pieces
  • celery 0.5 cup
  • red onion 0.25 cup
  • Boston lettuce leaves 9 leaves
Seasonings/Sauce
  • mayonnaise 0.25 cup
  • Dijon mustard 1 tbsp
  • lemon juice 1 tsp
  • salt 0.5 tsp
  • black pepper 0.25 tsp
Nutrition summary
Carbohydrates 6 g 11%
Protein 15 g 27%
Fat 15 g 62%
Serving size 125g
Cooking steps
  1. 1

    Place the eggs in a saucepan and cover with cold water by at least 1 inch. Bring to a gentle boil over medium-high heat, then reduce heat to medium and simmer for 9 minutes for firm but creamy yolks.

  2. 2

    Immediately transfer the cooked eggs to a bowl of ice water to quickly stop the cooking. Let them cool completely for easier peeling.

  3. 3

    Peel the eggs and chop them coarsely. Add them to a large mixing bowl.

  4. 4

    Add finely diced celery and red onion to the bowl with the eggs. Gently combine using a fork to avoid mashing the eggs.

  5. 5

    In a separate small bowl, mix the mayonnaise, Dijon mustard, lemon juice, salt, and black pepper. Fold this dressing into the egg mixture until just combined.

  6. 6

    Lay out the Boston lettuce leaves and spoon a generous portion of the egg salad onto each leaf. Roll or fold the leaves to create wraps, securing with a toothpick if necessary.

  7. 7

    Serve immediately while the lettuce is crisp, or refrigerate the salad up to 2 days and assemble wraps just before serving.

Personalized Q&A
Q. What's the key ingredient in this recipe?
The central ingredient is large eggs, which give the salad its rich flavor, high protein content, and creamy texture. The eggs are mixed with mayonnaise and seasonings, making them the backbone of both taste and nutrition.
Q. How do I ensure the eggs are perfectly cooked for egg salad?
For ideal egg salad, bring the eggs to a gentle boil, immediately reduce the heat, and simmer for 9 minutes. Rapidly cooling the eggs in ice water afterward stops the cooking and makes peeling much easier, preventing overcooked, rubbery whites or green-tinged yolks.
Q. How can I prevent the lettuce wraps from becoming soggy?
To maintain crispness, assemble the wraps just before serving and use very fresh Boston lettuce. Let excess moisture drain from the eggs and vegetables, and avoid overfilling each wrap.
Q. What are the nutrition values per serving for these egg salad lettuce wraps?
Each serving (125g) delivers about 220 kcal, with 15g protein (27% of calories), 15g fat (62%), and only 6g carbs (11%), making this a high protein, low carb lunch option.
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