Healthy Egg Salad Lettuce Wraps

If you’re looking for a wholesome, satisfying, and refreshing meal that’s easy to prepare, these Healthy Egg Salad Lettuce Wraps are the perfect choice. This recipe transforms the traditional egg salad into a light and vibrant dish by wrapping it in crisp butter lettuce instead of bread. Each bite combines creamy, tangy, and crunchy textures — making it a favorite among those who want a quick, healthy meal without compromising flavor.

1. Healthy Egg Salad Lettuce Wraps Recipe (Yield: 4 Servings)

Ingredients

For the Egg Salad:

• 8 large eggs
• ¼ cup diced pickles
• ¼ cup diced scallions
• 1 tablespoon minced fresh dill
• 1 tablespoon Dijon mustard
• ½ cup mayonnaise
• Salt and pepper, to taste

For Serving:

• 1 head butter lettuce (leaves separated, washed, and patted dry)

Optional Toppings:

• Radish slices
• Dill sprigs

Instructions

Step 1: Boil the Eggs

Begin by placing your eggs in a large saucepan and covering them with cold water by about one inch. Bring the water to a boil over medium-high heat. Once the water reaches a rolling boil, remove the pan from heat, cover it with a lid, and let the eggs sit in the hot water for 10–12 minutes.

After cooking, immediately transfer the eggs to a bowl of ice water. Allow them to cool for at least 5–7 minutes — this not only stops the cooking process but also makes peeling easier. Once cooled, gently peel the eggs and pat them dry with a paper towel.

Step 2: Prepare the Egg Salad Base

Place the peeled eggs on a cutting board and chop them into small, bite-sized pieces. You can make them chunkier for more texture or finer for a creamier consistency — it’s entirely up to your preference. Transfer the chopped eggs to a large mixing bowl.

Add diced pickles, scallions, and minced fresh dill to the eggs. These ingredients will add freshness, tang, and a touch of crunch to the salad.

Step 3: Create the Dressing

In a small bowl, whisk together Dijon mustard and mayonnaise until smooth and well blended. Season with salt and pepper to taste. The Dijon adds a subtle kick while the mayonnaise ensures a creamy texture.

Pour the dressing over the chopped egg mixture and stir gently until everything is evenly coated. Be careful not to overmix — you want to maintain the texture of the eggs while still ensuring the flavors are well combined.

Step 4: Assemble the Lettuce Wraps

Lay out large, crisp leaves of butter lettuce on a serving platter or cutting board. Spoon a generous portion of the egg salad mixture onto each leaf. You can fold or roll the lettuce leaves taco-style for easier handling.

If desired, garnish each wrap with radish slices for a pop of color and a peppery crunch, or top with dill sprigs for a decorative and aromatic touch.

Step 5: Serve and Enjoy

Serve your egg salad lettuce wraps immediately for the best texture. The contrast between the creamy egg salad and the crisp lettuce is truly satisfying.

If preparing ahead, store the egg salad in an airtight container in the refrigerator for up to 3 days. Assemble the wraps just before serving to keep the lettuce fresh and crunchy.

2. Tips for Perfect Egg Salad Lettuce Wraps

Perfecting your egg salad lettuce wraps is all about balance and freshness. Here are some key pointers to make sure every bite is delicious:

Use fresh eggs for the best flavor, but slightly older eggs are easier to peel after boiling. To ensure perfect boiled eggs, use the ice bath method to prevent overcooking and avoid a gray ring around the yolk.

When chopping eggs, aim for uniform pieces — this ensures the dressing coats everything evenly. If you prefer a creamier texture, mash a few of the egg yolks with a fork before mixing them with the dressing.

Choose butter lettuce or Boston lettuce for their tender, pliable leaves that naturally form a cup shape. Romaine can also work for a crunchier texture.

Avoid making the wraps too far ahead of time, as lettuce can wilt quickly. Instead, keep the egg salad and lettuce separate until you’re ready to eat.

Finally, for a flavor boost, try mixing in a touch of paprika, celery seed, or even a squeeze of lemon juice to brighten the flavor profile. These small additions can make your egg salad stand out even more.

3. Frequently Asked Questions

What can I use instead of mayonnaise?

If you prefer a lighter version, replace mayonnaise with Greek yogurt or mashed avocado. Both add creaminess while reducing calories and increasing nutrition.

Which lettuce works best for wraps?

Butter lettuce is ideal due to its soft yet sturdy texture. You can also use romaine, iceberg, or collard greens for extra crunch and a different look.

Can I add more ingredients to the egg salad?

Absolutely! Try adding chopped celery, capers, or a sprinkle of paprika for extra flavor. You can even mix in some chopped bacon for a smoky twist.

Is this recipe suitable for keto or low-carb diets?

Yes, it’s perfect for both! These wraps are naturally low in carbohydrates, high in protein, and packed with healthy fats — making them ideal for keto or paleo meal plans.

How can I make this recipe more filling?

Pair your lettuce wraps with a small side salad, sliced avocado, or a bowl of soup for a complete and satisfying meal that still feels light and fresh.

4. Nutrition Information

These Healthy Egg Salad Lettuce Wraps are a simple, nutritious, and delicious meal option for any time of day. The combination of creamy eggs, tangy pickles, and crisp lettuce provides a light yet satisfying experience that fits perfectly into a balanced diet. Whether you’re looking for a quick lunch, a picnic-friendly meal, or a low-carb snack, this recipe is sure to become one of your go-to favorites.