BLT Egg Salad Wraps

This protein-packed, low-carb twist on the classic BLT sandwich has become my go-to lunch option when I want something light yet satisfying. By swapping bread for crisp lettuce leaves, you get all the beloved BLT flavors with a creamy egg salad base that keeps you full for hours.

I first created these wraps when trying to find interesting ways to use up Easter eggs. My husband, who normally passes on egg salad, devoured three wraps before announcing this should be in our regular rotation.

Ingredients

• Hard boiled eggs: Fresh eggs that are at least a week old peel more easily after boiling. The yolks provide richness and protein while the whites add satisfying texture
• Mayonnaise: Creates the creamy binding for the salad. Look for a good quality mayo for best flavor or substitute Greek yogurt for a tangier, healthier option
• Dijon mustard: Adds a subtle zesty kick that elevates the egg salad beyond basic
• Garlic powder: Provides depth without overpowering. Use fresh minced garlic if you prefer a stronger flavor
• Salt and pepper: Always adjust to your taste preferences. Fresh ground pepper makes a noticeable difference
• Bacon: Adds the smoky savory element that makes this truly BLT worthy. Thick cut bacon provides more substantial bites
• Cherry tomatoes: These little flavor bombs add juicy sweetness and beautiful color. Choose ripe ones for the best taste
• Butter lettuce leaves: The perfect wrapping with their soft texture and subtle sweetness. Romaine provides more crunch if preferred

Step-by-Step Instructions

Prepare the base:

Gently combine the chopped hard boiled eggs with mayonnaise, Dijon mustard, garlic powder, salt, and pepper in a medium bowl. Mix with a fork until well incorporated but still maintaining some texture. The egg pieces should be visible but small enough to stay in the wrap.

Add the BLT elements:

Fold in three quarters of the crumbled bacon and all of the chopped cherry tomatoes with a rubber spatula. This gentle folding prevents the tomatoes from getting crushed and keeps the mixture from becoming too uniform. Reserve some bacon bits for garnish.

Create the wraps:

Select large, intact lettuce leaves and wash them thoroughly before patting dry with paper towels. Excess moisture will make your wraps soggy. Spoon about 2–3 tablespoons of the egg salad mixture into the center of each leaf, being careful not to overfill.

Serve and garnish:

Top each filled lettuce cup with the reserved bacon crumbles and serve immediately for the best texture experience. For presentation, arrange them on a platter in a circular pattern. These are best enjoyed right after assembly to maintain the crisp texture of the lettuce.

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The combination of smoky bacon with creamy eggs has been a favorite pairing in my kitchen for years. I remember serving these at a summer brunch where even my egg salad hating sister requested the recipe. The magic really happens when the warm bacon bits slightly melt into the cold egg mixture creating flavor complexity you wouldn't expect from such simple ingredients.

Storage Tips

The egg salad mixture can be refrigerated in an airtight container for up to three days. The flavors actually improve after sitting overnight as they meld together. However, I highly recommend washing and drying the lettuce leaves just before assembly to maintain their crisp texture. If you need to prep ahead, store the washed leaves wrapped in slightly damp paper towels inside a resealable bag with some air left inside to prevent crushing.

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Ingredient Swaps

This recipe welcomes creative adaptations based on what you have available. Greek yogurt works beautifully in place of mayonnaise for a tangier, protein boosted version. Turkey bacon offers a lighter alternative to traditional pork bacon while still providing that essential smoky element. For added nutrients, fold in finely chopped spinach or arugula. Avocado chunks make a wonderful addition for healthy fats, creating a BLTA variation that's particularly satisfying. During summer months, I often substitute garden fresh beefsteak tomatoes for the cherry variety just be sure to remove excess seeds to prevent sogginess.

Serving Suggestions

These wraps shine as a light lunch option but can easily transform into a more substantial meal with thoughtful sides. Serve alongside a cup of tomato soup for a comforting lunch duo. For entertaining, arrange on a large platter with extra lettuce leaves and the egg salad in a bowl, creating an interactive build your own station. Add sliced avocado, microgreens, and hot sauce on the side for guests to customize their wraps. During warmer months, these pair beautifully with a cold cucumber soup or fresh fruit salad for a refreshing meal that won't weigh you down.

Nutritional Benefits

These lettuce wraps offer an impressive nutritional profile that makes them as good for your body as they are for your taste buds. Eggs provide high quality complete protein along with important nutrients like choline for brain health and lutein for eye health. By using lettuce instead of bread, you dramatically reduce the carbohydrate content while adding fiber, water, and essential vitamins. The tomatoes contribute lycopene, a powerful antioxidant linked to heart health and cancer prevention. When made with Greek yogurt instead of mayonnaise, these wraps become even more protein rich while reducing fat content. The bacon, while indulgent, can be used sparingly to add flavor without excessive calories.

Frequently Asked Questions

→ What kind of lettuce works best for wraps?

Butter lettuce and romaine leaves work best as they are sturdy yet flexible enough to hold the filling. They also add a nice crunch.

→ Can I make these wraps in advance?

While it's best to enjoy them fresh, you can prepare the egg salad and store it in the refrigerator for up to 2 days. Assemble the wraps just before serving.

→ What are some alternatives to mayonnaise in this dish?

You can substitute Greek yogurt, avocado, or a vegan mayo to lighten the dish or accommodate dietary preferences.

→ How can I make this dish spicier?

Add a dash of hot sauce to the egg salad mixture or sprinkle chili flakes over the wraps for a kick of heat.

→ What can I serve these wraps with?

Pair these wraps with a light side salad, some fresh fruit, or a bowl of soup for a complete meal.