Name: Egg Salad Lettuce Wraps
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: American
Ingredients: 2 large eggs, hard-boiled; 1 tbsp mayonnaise; 1 tsp Dijon mustard; Salt and black pepper, to taste; 2–3 iceberg lettuce leaves; ¼ cup shredded carrots (on the side); Optional: green onions, parsley, paprika

There’s something wonderfully nostalgic about a good egg salad. It brings back memories of lazy weekend brunches, quick packed lunches, and simple, satisfying meals. But if you’re looking to freshen things up a bit or cut back on carbs without sacrificing comfort or flavor, these Egg Salad Lettuce Wraps are exactly what you need.

This recipe is a modern spin on a retro classic. We’re swapping out the usual slices of bread for crisp, cold iceberg lettuce leaves. The result? A light, refreshing, and crunchy wrap that still delivers all the creamy, tangy goodness of traditional egg salad. It’s the kind of meal that feels indulgent but is actually packed with nutrients and fits perfectly into a gluten-free, keto, or low-carb lifestyle.

I first started making these lettuce wraps during a phase when I was trying to eat lighter without giving up my favorite comfort foods. Let’s just say they were an instant hit. Not only are they quick to throw together, but they also make you feel like you’re eating something a little special—whether you’re enjoying them at your desk, on the patio, or straight from the kitchen counter with a fork.

So if you’re looking for a satisfying, wholesome meal that’s full of protein and flavor, you’re going to love these egg salad lettuce wraps. They’re simple enough for a weekday lunch but tasty enough to serve at a weekend get-together.

Why You’ll Love This Recipe

There are plenty of reasons to make these egg salad lettuce wraps a regular part of your meal rotation. Let’s start with how ridiculously easy they are to prepare. With just a handful of pantry staples and a few hard-boiled eggs, you’ve got a nutritious meal on the table in under 20 minutes.

These wraps are also incredibly versatile. You can customize the egg salad to suit your taste—mild and creamy, or tangy and bold. Add herbs, spices, or even a spoonful of chopped pickles for extra zip. And if you’re cooking for a crowd, it’s easy to scale the recipe up.

Another reason to love this dish is how light yet filling it is. The iceberg lettuce offers a satisfying crunch and refreshing contrast to the rich egg salad. And since you’re skipping the bread, it keeps things low-carb without leaving you feeling deprived.

Lastly, these wraps are naturally gluten-free and packed with vitamin-rich ingredients like eggs, lettuce, and carrots. It’s the kind of dish that nourishes your body while still hitting all the right comfort-food notes.

Health Benefits

Let’s talk about what makes this meal such a great choice for your health. First, the star of the show—eggs—are loaded with high-quality protein, which helps keep you full and energized. Each egg provides essential nutrients like choline, which supports brain function, and vitamin D, which promotes bone health.

Thanks to the use of iceberg lettuce instead of bread, you’ll also enjoy a significant reduction in refined carbohydrates. This makes the dish a great option if you’re following a low-carb, ketogenic, or diabetic-friendly diet. It also means you’re less likely to experience the post-meal energy slump that can come from eating a heavy sandwich.

The addition of carrot sticks as a side dish brings a healthy dose of fiber, antioxidants, and vitamin A. And overall, this meal offers a balanced mix of macronutrients—protein, fats, and fiber—without being too high in calories.

So whether you’re aiming to eat clean, manage your blood sugar, or just make better everyday food choices, these egg salad lettuce wraps check all the boxes.

Preparation Time, Servings, and Nutritional Information

Total Time: 20 minutes
Servings: 1 generous serving (easily scaled up)

Nutritional Highlights (Per Serving):

Calories: 436
Protein: 27g
Total Fat: 27g (Saturated Fat: 7g)
Carbohydrates: 21g (Fiber: 6g, Sugars: 12g)
Cholesterol: 568mg
Sodium: 624mg
Vitamin A: 436% DV
Vitamin C: 14% DV
Calcium: 17% DV
Iron: 15% DV
Potassium: 20% DV

Ingredients List

Here’s what you’ll need to make one serving of egg salad lettuce wraps:

2 large eggs, hard-boiled and peeled
Eggs provide the creamy, protein-rich base for your salad.
1 tablespoon mayonnaise
For creaminess and flavor—use a good-quality brand.
1 teaspoon Dijon mustard
Adds a bit of tang and depth.
Salt and freshly ground black pepper, to taste
Essential for seasoning and balance.
2–3 iceberg lettuce leaves, rinsed and patted dry
Crisp, cold, and perfect for holding the egg salad.
¼ cup shredded carrots, served on the side
Crunchy, slightly sweet, and full of nutrients.
Optional add-ins: finely chopped green onion, celery, fresh parsley, paprika
These bring freshness, crunch, or spice to the dish depending on your preference.

Step-By-Step Cooking Instructions

1. Hard-boil your eggs
Place the eggs in a small saucepan and cover with water by about an inch. Bring to a gentle boil over medium-high heat. Once boiling, cover the pot, turn off the heat, and let the eggs sit for 10–12 minutes.
Immediately transfer the eggs to a bowl of ice water and let them cool for at least 5 minutes before peeling.

2. Make the egg salad
Peel the cooled eggs and chop them finely or mash them with a fork in a medium bowl. Add the mayonnaise and mustard, then stir to combine until the mixture is creamy. Season with salt and pepper to taste.
Feel free to mix in your favorite extras—green onions for bite, chopped parsley for brightness, or paprika for a touch of warmth.

3. Prepare your lettuce wraps
Rinse the iceberg lettuce leaves under cold water and gently pat them dry with a paper towel. Choose whole, unbroken leaves that are large enough to hold a scoop of egg salad. Set them aside on a plate.

4. Assemble the wraps
Spoon the egg salad into the center of each lettuce leaf. Fold the sides of the leaf in slightly, then roll or fold into a wrap-like shape. You can also serve them taco-style, open-faced for ease of eating.

5. Add sides and serve
Arrange the wraps on a plate and serve with shredded carrots or any crunchy vegetable of your choice. The crisp carrots not only complement the creamy wraps but also boost the fiber and color on your plate.

How to Serve

Serve the lettuce wraps immediately after assembling for the best crunch.
Top with a sprinkle of paprika or fresh herbs for extra color.
Add sliced avocado on the side for a healthy fat boost.
Enjoy with a chilled cucumber or tomato salad to round out the meal.

Pairing Suggestions

To keep things light and balanced, consider pairing these wraps with:

Crisp vegetable sides: sliced cucumbers, cherry tomatoes, or bell pepper strips.
Light soups: like a chilled gazpacho or a clear vegetable broth.
Refreshing drinks: lemon-infused water, iced herbal tea, or sparkling water with mint.

For a more filling meal, you could serve them alongside roasted sweet potatoes or a quinoa salad.

Storage, Freezing & Reheating Instructions

Storage:
Store any leftover egg salad in an airtight container in the refrigerator for up to 3 days. Keep the lettuce leaves separate and assemble only when ready to eat to maintain their crispness.

Freezing:
Egg salad does not freeze well due to the texture changes in the eggs and mayonnaise. For best results, prepare fresh.

Reheating:
This dish is meant to be enjoyed cold or at room temperature, so there’s no need to reheat. If you’ve refrigerated the egg salad, let it sit for 10 minutes at room temperature before serving to enhance the flavor.

Common Mistakes to Avoid

Overcooking the eggs: This can lead to a rubbery texture and a greenish yolk. Follow the boiling instructions carefully.
Not cooling the eggs properly: Skipping the ice bath can make peeling difficult and messy.
Using wet lettuce: Excess moisture will cause the wraps to fall apart. Always dry the leaves thoroughly.
Overloading the wraps: Too much filling can make them hard to fold and messy to eat.
Skipping seasoning: Even a little salt and pepper make a big difference in flavor.

Pro Tips

For the creamiest egg salad, mash the yolks separately before mixing with the mayo and mustard.
Add a teaspoon of Greek yogurt for extra creaminess and a bit of tang.
Use farm-fresh or organic eggs if possible for richer flavor and color.
Make a batch of hard-boiled eggs ahead of time to cut down prep.
For meal prep, store the egg salad and lettuce separately in the fridge.

Frequently Asked Questions (FAQs)

Can I make this recipe ahead of time?
Yes! You can make the egg salad up to 2–3 days in advance. Just store it in an airtight container in the fridge. Assemble the wraps only when you’re ready to eat.

Can I use a different type of lettuce?
Absolutely. Romaine or butter lettuce also works well, though iceberg gives the best crunch and shape for wrapping.

What can I use instead of mayonnaise?
Greek yogurt, avocado, or a mix of both are great alternatives if you’re looking for a lighter option.

How do I make this recipe dairy-free?
This recipe is naturally dairy-free if you skip any optional cheese add-ins or yogurt substitutions.

Are these wraps gluten-free?
Yes, as long as you check that your mustard and mayonnaise are certified gluten-free.

How do I keep the lettuce from tearing?
Use the larger outer leaves and handle them gently while drying and wrapping.

Can I double or triple this recipe?
Definitely! Simply scale up the ingredients based on how many servings you want.

What herbs go best in egg salad?
Fresh dill, parsley, chives, and even a bit of tarragon can add great flavor.

Is this recipe kid-friendly?
Yes! Many kids enjoy the mild flavor of egg salad, and you can cut the wraps into smaller portions for little hands.

Can I add protein?
Eggs already provide protein, but you can toss in chopped chicken breast or turkey for a heartier version.

Conclusion & Call to Action

These Egg Salad Lettuce Wraps are proof that healthy doesn’t have to be boring. With their creamy texture, crisp lettuce, and bold flavors, they hit the sweet spot between comfort food and smart eating. Whether you’re trying to eat low-carb, meal prep for the week, or just looking for a fresh twist on a lunch classic, this recipe fits right in.

I’d love for you to give it a try and make it your own. Add your favorite herbs, spice it up, or keep it simple—whatever works best for you. And when you do, don’t forget to snap a photo and share it. I always love seeing your delicious creations and how you put your own spin on things.

So go ahead—grab a few eggs and some crisp lettuce, and let’s make something delicious today.