Mediterranean BLT Egg Salad Lettuce Wraps
This recipe takes the classic BLT and gives it a fresh, Mediterranean-inspired twist by swapping bread for crisp romaine leaves and adding a tangy Dijon-kissed egg salad. It’s a light, protein-packed option perfect for lunch, brunch, or a quick snack. The lettuce wraps deliver all the flavors of a BLT—bacon, tomatoes, and creamy egg salad—without the heaviness, making it a fresh and satisfying low-carb choice.
Time
Prep time: 10 minutes
Cook time: 10 minutes (for boiling eggs and cooking bacon, if not prepped ahead)
Total time: 20 minutes
Ingredients
For the Egg Salad:
6 hard-boiled eggs, chopped
1/4 cup mayonnaise
1 tsp Dijon mustard
Salt & black pepper, to taste
For the Wraps:
8–10 romaine lettuce leaves
1/2 cup cherry tomatoes, halved
4 slices bacon, cooked crisp and crumbled
Freshly cracked black pepper, for garnish
Instructions
Prepare the egg salad:
In a mixing bowl, combine the chopped eggs, mayonnaise, and Dijon mustard.
Season with salt and black pepper to taste.
Stir until well combined.
Assemble the wraps:
Lay romaine lettuce leaves flat on a plate or tray.
Spoon a generous amount of egg salad into the center of each leaf.
Top with cherry tomato halves and crumbled bacon.
Finish and serve:
Sprinkle with freshly cracked black pepper for extra flavor.
Serve immediately, or chill briefly before serving for a refreshing bite.
Tips
Use fresh, crisp lettuce: Romaine hearts hold up best for wraps because they’re sturdy and crunchy.
Pre-cook bacon: Keep cooked, crumbled bacon in the fridge for quick assembly during the week.
Perfect hard-boiled eggs: Boil for 9–10 minutes, then place in ice water to make peeling easier.
Make ahead: Prepare the egg salad up to 2 days in advance and store in an airtight container in the fridge.
Avoid sogginess: Assemble the wraps just before eating so the lettuce stays crisp.
Variations
Mediterranean flair: Add chopped Kalamata olives, sun-dried tomatoes, or crumbled feta to the egg salad.
Herb boost: Stir fresh parsley, dill, or basil into the egg salad for extra freshness.
Lighter version: Use Greek yogurt in place of some or all of the mayonnaise.
Avocado twist: Mash avocado into the egg salad for creaminess and healthy fats.
Spicy kick: Add a pinch of red pepper flakes or diced jalapeños.
Q&A
Q: Can I use another type of lettuce?
A: Yes. Butter lettuce or iceberg lettuce also works well, but romaine offers the most crunch and structure.
Q: Can I make this ahead of time?
A: You can prepare the egg salad in advance, but assemble the wraps right before eating to keep the lettuce crisp.
Q: How can I make this dairy-free?
A: This recipe is naturally dairy-free if your mayonnaise doesn’t contain milk-based ingredients.
Q: What’s the best way to store leftovers?
A: Store egg salad in an airtight container in the fridge for up to 2 days. Keep lettuce, tomatoes, and bacon separate until serving.
Q: Can I make it vegetarian?
A: Yes. Skip the bacon or replace it with vegetarian bacon strips or roasted chickpeas for crunch.
Nutrition Facts
(per wrap, based on 8 wraps)
Calories: ~120
Protein: 7g
Carbohydrates: 2g
Fat: 9g
Saturated Fat: 2.5g
Fiber: 1g
Sugar: 1g
Sodium: ~210mg
(Values will vary based on bacon type, mayonnaise brand, and lettuce size.)
Conclusion
Mediterranean BLT Egg Salad Lettuce Wraps offer a light yet satisfying way to enjoy the classic BLT flavors without bread. Crisp romaine holds creamy egg salad, sweet tomatoes, and smoky bacon, creating a fresh, balanced bite. The Mediterranean-inspired twists—like Dijon mustard and the option for olives or feta—add brightness and complexity. Perfect for a quick lunch, picnic, or appetizer, these wraps are versatile, healthy, and full of flavor.