BLT Egg Salad Lettuce Wraps – The Ultimate Low-Carb, High-Protein Lunch

If you're on the hunt for a delicious, satisfying, and guilt-free lunch option, look no further than BLT Egg Salad Lettuce Wraps. This creative twist on two classic favorites — the BLT sandwich and creamy egg salad — brings together the best of both worlds while keeping things low-carb, high-protein, and completely crave-worthy.

Perfect for meal prep, keto lifestyles, or just a lighter lunch, this recipe offers all the flavor with none of the bread. Here's why it deserves a spot in your weekly meal rotation.

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🥓 Why You’ll Love These BLT Egg Salad Lettuce Wraps

• Low in carbs, high in protein: With hard-boiled eggs and crispy bacon at the core, these wraps are incredibly satisfying while keeping your blood sugar in check.

• Quick and easy: You can whip these up in under 20 minutes with just a few simple ingredients.

• Great for meal prep: Make a batch of egg salad ahead of time and assemble wraps when you're ready to eat.

• Customizable: Add avocado, cheese, or hot sauce for your own twist.

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🥬 Ingredients You’ll Need

• 6 hard-boiled eggs, peeled and chopped

• 4 slices bacon, cooked until crispy and crumbled

• 1/4 cup mayonnaise (use Greek yogurt for a lighter option)

• 1 tsp Dijon mustard

• 1 cup cherry tomatoes, halved or diced

• Salt and pepper, to taste

• Butter or romaine lettuce leaves (for wrapping)

• Optional: sliced avocado, chives, red onion, or a dash of hot sauce

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🥄 How to Make BLT Egg Salad Lettuce Wraps

1. Make the Egg Salad:
In a medium bowl, mix the chopped hard-boiled eggs, mayonnaise, Dijon mustard, salt, and pepper. Stir until well combined and creamy.

2. Add the BLT Elements:
Fold in the crumbled bacon and diced tomatoes. (If using optional add-ins like avocado or red onion, add them now.)

3. Prep the Lettuce Wraps:
Rinse and dry large, sturdy lettuce leaves. Butter lettuce or romaine hearts work great because they hold their shape and provide a nice crunch.

4. Assemble:
Spoon a generous amount of egg salad into the center of each lettuce leaf. Wrap it up like a taco or fold it burrito-style if your leaves are big enough.

5. Serve and Enjoy!
Eat immediately or refrigerate the egg salad for up to 3 days for easy grab-and-go lunches.

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🥑 Tips & Variations

• Keto-friendly twist: Add diced avocado or shredded cheese for extra healthy fats.

• Add crunch: Top with chopped pickles, cucumber, or a sprinkle of sunflower seeds.

• Meal prep hack: Make the egg salad ahead of time and store in an airtight container. Assemble wraps just before serving to keep lettuce crisp.

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🥗 Nutrition Snapshot (Per Serving – Approximate)

• Calories: 280

• Protein: 14g

• Fat: 22g

• Carbs: 3g

• Fiber: 1g

Note: Nutrition will vary based on ingredients used.

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🧡 The Bottom Line

BLT Egg Salad Lettuce Wraps are a genius lunch solution that doesn’t sacrifice flavor for health. With creamy eggs, smoky bacon, juicy tomatoes, and crisp lettuce, this low-carb, high-protein dish is everything you want in a satisfying lunch — and then some.

Whether you're on a keto diet, cutting carbs, or simply want a fresh new lunch idea, this recipe delivers flavor, texture, and nutrition all in one bite.