A refreshing and nutritious twist on classic egg salad, these Avocado Egg Salad Lettuce Wraps are perfect for a light lunch or brunch. Creamy avocado replaces most of the mayo, bringing a healthy, satisfying flavor that pairs perfectly with crisp lettuce.
FULL RECIPE
Ingredients
- 6 hard-boiled eggs, peeled and chopped
- 1 ripe avocado, peeled and mashed
- 2 tablespoons plain Greek yogurt
- 1 teaspoon Dijon mustard
- 1 tablespoon fresh lemon juice
- 1 tablespoon chopped fresh chives
- Salt and black pepper to taste
- 1 head of butter lettuce or romaine (for wraps)
- Optional toppings: sliced radishes, extra chives, paprika
Directions
- In a medium bowl, combine mashed avocado, Greek yogurt, Dijon mustard, and lemon juice. Mix until smooth.
- Fold in the chopped eggs and fresh chives.
- Season with salt and pepper to taste.
- Gently separate lettuce leaves and wash thoroughly.
- Spoon a generous amount of egg salad into each lettuce leaf.
- Garnish with optional toppings if desired.
- Serve immediately or chill briefly before serving.
Nutritional Information
- Calories: 210
- Protein: 11g
- Fat: 16g
- Carbohydrates: 5g
- Fiber: 3g
- Sugars: 1g
Health Benefits of Avocado Egg Salad Lettuce Wraps
Avocado Egg Salad Lettuce Wraps are not only delicious, they’re also packed with nutrients that support overall wellness. Avocados are rich in heart-healthy fats, fiber, and potassium, while eggs provide high-quality protein and essential vitamins. Combined, they create a meal that’s both satisfying and nourishing, ideal for maintaining energy levels throughout the day.
Perfect for a Light Lunch
These wraps make an excellent choice for a light yet filling lunch. The healthy fats and protein keep you full without feeling heavy, and the lettuce provides a refreshing crunch that makes every bite enjoyable. It’s a go-to meal when you want something quick and wholesome.
Great for Meal Prep
This dish can easily be prepared ahead of time. You can make the egg salad and store it in the fridge for up to two days. When you’re ready to eat, simply scoop it into fresh lettuce leaves. This makes it ideal for busy weekdays or packing into lunch containers.
Ideal for Low-Carb and Keto Diets
If you’re following a low-carb or ketogenic diet, this recipe is an excellent fit. By using lettuce instead of bread, you cut down significantly on carbs while still enjoying the creamy texture and flavor of traditional egg salad.
Dairy-Free Option Available
Although this version uses a bit of Greek yogurt for creaminess, you can easily substitute it with dairy-free alternatives such as almond or coconut yogurt. This makes the recipe flexible for those with dietary restrictions.
Kid-Friendly and Mom-Approved
Children love the creamy texture of the egg salad, and the wraps are fun to hold and eat. It’s also a great way to sneak in some greens. Moms will appreciate the balanced nutrition and how easy it is to prepare a healthy meal the whole family can enjoy.
Perfect for Spring and Summer Meals
Avocado Egg Salad Lettuce Wraps are especially refreshing during warmer months. The cool lettuce and creamy filling make for a dish that’s ideal for picnics, patio lunches, or quick dinners when it’s too hot to cook.
Supports Heart Health
The monounsaturated fats found in avocado are known to support heart health by helping to lower bad cholesterol levels. Paired with eggs, which contain omega-3s and choline, this recipe can be part of a heart-smart eating plan.
A Protein-Packed Vegetarian Meal
For vegetarians who eat eggs, this dish is an excellent source of protein. Each serving offers enough to keep you satisfied and energized, without needing to add meat or other animal products.
Versatile and Customizable
You can easily modify this recipe to suit your preferences. Add diced celery for crunch, sprinkle with smoked paprika for extra flavor, or throw in some chopped pickles for a tangy twist. The base recipe is simple, but the possibilities are endless.
Elegant Enough for Entertaining
This dish isn’t just for casual meals—it’s also lovely enough to serve at a brunch or luncheon. The bright colors and fresh ingredients look beautiful on a platter, making it a hit for special occasions like Mother’s Day or baby showers.
Budget-Friendly and Accessible
All the ingredients in this recipe are affordable and easy to find at most grocery stores. Eggs and avocados are staples in many kitchens, and lettuce is both inexpensive and versatile, making this a great recipe for those watching their budget.
Gluten-Free Naturally
Since lettuce takes the place of bread, this dish is naturally gluten-free. That makes it a safe and tasty option for those with gluten sensitivities or celiac disease, without sacrificing any flavor or texture.
Balanced Macronutrients
This recipe offers a well-rounded balance of protein, healthy fats, and fiber, while keeping carbohydrates low. That balance helps maintain steady blood sugar levels and provides long-lasting satiety, making it a smart choice for anyone focused on balanced eating.
Helps with Weight Management
Thanks to its low calorie count and high satiety factor, Avocado Egg Salad Lettuce Wraps can support weight management goals. The fiber from avocado and protein from eggs help reduce hunger cravings and encourage portion control naturally.
Supports Digestive Health
Lettuce and avocado both contain fiber, which supports a healthy digestive system. A fiber-rich diet helps with regular bowel movements and overall gut health, and this dish contributes nicely to that intake without being too heavy.
Quick and Easy Cleanup
Since the recipe involves minimal cooking and few utensils, it’s a breeze to clean up afterward. Everything can be mixed in one bowl, and there’s no need for baking or frying, making it a favorite among those who dislike dishwashing.
Can Be Made Spicy or Mild
If you enjoy a bit of heat, consider adding diced jalapeños, a dash of hot sauce, or a sprinkle of cayenne pepper. Prefer it mild? Keep it simple with just lemon juice and chives. This flexibility makes it appealing for various taste preferences.
Low in Processed Ingredients
Unlike many traditional salads or sandwich fillings that rely on store-bought dressings or preservatives, this recipe uses whole, real ingredients. You know exactly what’s going into your food, which supports cleaner eating habits.
Eco-Friendly Meal Choice
Because it uses minimal packaging and relies on fresh ingredients, this meal has a smaller environmental footprint. Using lettuce instead of bread also reduces reliance on processed grains, making it a more sustainable option for eco-conscious eaters.
Conclusion
Avocado Egg Salad Lettuce Wraps are more than just a trendy take on a classic recipe—they’re a celebration of fresh, wholesome ingredients brought together in a way that’s satisfying, simple, and deeply nourishing. Whether you’re prepping lunch for the week, hosting a brunch, or looking for a better-for-you comfort meal, this recipe checks all the boxes. With their versatility, health benefits, and ease of preparation, these wraps deserve a regular spot on your meal rotation.