Keto lovers and health-conscious foodies—this one’s for you! If you're on the hunt for a meal that combines flavor, nutrition, and convenience, look no further than BLT Egg Salad Lettuce Wraps. This fresh, low-carb dish brings together the timeless combination of bacon, lettuce, and tomato (BLT) with the creamy, satisfying texture of egg salad, all nestled inside crisp romaine lettuce leaves.

Whether you need a quick lunch, a light dinner, or a tasty meal-prep option that aligns perfectly with your keto or low-carb goals, this wrap ticks all the boxes. Plus, it’s easily customizable to suit your dietary needs and personal preferences. Let’s dive in!

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🥗 Nutritional Facts (Per Wrap)

Each lettuce wrap contains approximately:

• Calories: 185 kcal

• Protein: 10 g

• Fat: 15 g

• Carbs: 2 g

Thanks to its high fat, moderate protein, and low-carb profile, this recipe is ideal for staying in ketosis while keeping hunger at bay.

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✅ Tips for the Perfect BLT Egg Salad Lettuce Wrap

A few simple tricks can elevate this dish from good to great:

• Go Fresh: Use the freshest romaine lettuce and juicy cherry tomatoes for maximum flavor and crunch.

• Crispy Bacon Wins: Bake your bacon at 400°F (200°C) for 15–20 minutes, flipping once for even crispness.

• Chill the Salad: Let your egg salad rest in the fridge for about 30 minutes before assembling. This not only enhances flavor but also gives a refreshing contrast to the crisp lettuce.

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🔄 Tasty Variations to Try

Want to switch it up? Here are some fun and flavorful twists:

• Avocado Boost: Stir in diced avocado for extra creaminess and healthy fats.

• Spice It Up: Add chili flakes or a splash of sriracha to give it a little heat.

• Say Cheese: Top with shredded cheddar, crumbled feta, or a slice of your favorite cheese.

• Greens Swap: Try butter lettuce, iceberg, or even collard greens for different textures.

• Herb Infusion: Add chopped herbs like parsley, chives, or dill for extra brightness.

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🥓 Why This Wrap Works for Low-Carb & Keto Diets

This wrap doesn’t just taste good—it aligns beautifully with keto and low-carb lifestyles:

• Extremely Low in Carbs: Only 2g per serving!

• Rich in Healthy Fats and Protein: Keeps you full and fueled for longer.

• Quick & Easy: Ready in just 15 minutes—ideal for busy days or meal prep sessions.

• No Bread Needed: Get all the flavors of a classic BLT with way more nutrients and none of the carbs.

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🍽️ Perfect Pairings: What to Serve With

These wraps are delicious on their own but pair wonderfully with these healthy sides:

• Fruit Salad: A refreshing medley of seasonal fruits balances the savory flavors.

• Veggie Sticks with Dip: Think crunchy carrots, bell peppers, and cucumbers with ranch or hummus.

• Light Soup: Tomato basil or chicken vegetable soup adds a warm, comforting touch.

• Cauliflower Rice: A keto-friendly grain substitute with herbs and spices.

• Zucchini Fries: Baked or air-fried for a crispy, fun addition.

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🔁 More Creative Cooking Variations

Keep things interesting with these optional swaps:

• Swap Your Protein: Try grilled chicken, turkey bacon, or smoked salmon.

• Make it Vegan: Use plant-based mayo, vegan bacon, and tofu instead of eggs.

• Cheesy Indulgence: Add mozzarella, goat cheese, or even blue cheese for a bold twist.

• Fresh Herbs Galore: Think basil, cilantro, or thyme to bring even more life to the dish.

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🥣 Simple Ingredients, Big Flavor

You only need a few ingredients to make these low-carb wraps shine:

Ingredients:

• 6 hard-boiled eggs, peeled and chopped

• ¼ cup mayonnaise or Greek yogurt

• 1 tsp Dijon mustard

• ½ tsp garlic powder

• Salt and pepper to taste

• 4 strips of crispy bacon

• ½ cup cherry tomatoes, halved

• 6 large romaine lettuce leaves, rinsed and dried

Instructions:

1. Make the Egg Salad: In a bowl, combine chopped eggs, mayo (or yogurt), mustard, garlic powder, salt, and pepper. Mix until smooth and creamy.

2. Prep the Wraps: Lay lettuce leaves flat on a plate. Scoop the egg salad into the center of each leaf.

3. Add the BLT Touch: Sprinkle with crispy bacon and cherry tomatoes.

4. Serve Immediately: Enjoy as a light lunch, snack, or appetizer!

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📝 Final Notes & Customization Tips

Feel free to tweak the recipe to suit your preferences:

• Add avocado or shredded cheddar for a keto boost.

• Make it vegan with plant-based alternatives.

• Great for lunch boxes or party platters!

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This easy, satisfying recipe is a perfect example of how low-carb meals can still be bursting with flavor and creativity. Give these BLT Egg Salad Lettuce Wraps a try—you might just fall in love with healthy eating all over again.