If you’re looking for a healthy, low-carb twist on the classic egg salad, these Avocado Egg Salad Lettuce Wraps are the perfect choice. Creamy avocado replaces mayonnaise, giving the salad a nutritious and delicious boost. Wrapped in crisp lettuce, this meal is light, refreshing, and packed with protein, making it perfect for lunch or a quick snack.
Ready to dive into a flavorful, guilt-free wrap? Let’s get started!
Avocado Egg Salad Lettuce Wraps
Ingredients
For the Avocado Egg Salad
- 4 hard-boiled eggs peeled and chopped
- 1 ripe avocado mashed
- 1 tbsp Dijon mustard
- 1 tbsp lemon juice
- 1 tbsp fresh chives or green onions chopped
- 1/4 tsp garlic powder
- Salt and freshly ground black pepper to taste
For the Lettuce Wraps
- 6-8 large lettuce leaves butter lettuce, romaine, or iceberg work well
- 1/2 cup cherry tomatoes halved (optional)
- Sliced radishes or cucumbers for added crunch optional
Optional Add-Ins
- A pinch of red pepper flakes for heat
- Crumbled bacon for extra flavor
- A sprinkle of feta or goat cheese for a creamy touch
Substitutions
- Dairy-Free: This recipe is naturally dairy-free but feel free to omit cheese if using.
- Vegan: For a vegan version substitute the eggs with firm tofu or mashed chickpeas.
Instructions
Make the Avocado Egg Salad
- In a medium bowl, mash the ripe avocado until smooth.
- Add the chopped hard-boiled eggs, Dijon mustard, lemon juice, chives (or green onions), garlic powder, salt, and pepper.
- Stir gently to combine, making sure the eggs are coated in the creamy avocado mixture.
Assemble the Lettuce Wraps
- Lay the lettuce leaves flat on a clean surface.
- Spoon a generous amount of the avocado egg salad into the center of each lettuce leaf.
- Top with halved cherry tomatoes, sliced radishes, or cucumbers for extra crunch, if desired.
Wrap and Serve
- Carefully fold the lettuce around the egg salad to create a wrap, or simply enjoy them open-faced.
- Serve immediately for the best texture and freshness.
Notes
Nutritional Information (Per Wrap):
- Calories: 150-180
- Carbohydrates: 6g
- Protein: 9g
- Fat: 12g
- Saturated Fat: 2g
- Sodium: 200mg
- Fiber: 4g
- Sugar: 2g
Notes/Advice:
- Additions/Subtractions:
- If you prefer a chunkier texture, leave some pieces of avocado unmashed and stir them into the egg salad.
- For added crunch, you can sprinkle sunflower seeds or chopped almonds over the egg salad before wrapping.
- If you don’t have fresh lettuce, you can also serve the egg salad in a low-carb wrap or atop cucumber slices for a bite-sized snack.
Variations:
- Spicy Avocado Egg Salad: Add a pinch of cayenne pepper or a few dashes of hot sauce for a spicy kick.
- Herbed Egg Salad: Mix in fresh herbs like dill, parsley, or cilantro for added flavor.
- Avocado Tuna Salad Wraps: Swap out half of the eggs for canned tuna for a protein-packed twist.
Suggestions:
- Serving Ideas: Serve these lettuce wraps as a light lunch or snack, or pair them with a side of fresh fruit, a smoothie, or a small bowl of soup for a more complete meal.
- Make It Ahead: You can prepare the avocado egg salad up to a day in advance. Store it in an airtight container in the fridge, and assemble the lettuce wraps just before serving to keep the lettuce crisp.
- Storage Tips: The avocado egg salad will keep in the fridge for up to 2 days, though the avocado may brown slightly over time. Adding extra lemon juice can help prevent browning.
Final Thoughts:
And there you have it—Avocado Egg Salad Lettuce Wraps that are creamy, flavorful, and perfect for a light and refreshing meal! The rich avocado replaces traditional mayonnaise, making these wraps not only delicious but also packed with healthy fats and protein. Whether you’re serving them for lunch or as a quick snack, these wraps are a satisfying, low-carb option. So grab your lettuce, mash that avocado, and enjoy these healthy, delicious wraps!
