breakfast · High Protein
29g Protein Greek Egg Salad Lettuce Wraps (300 Calories) (29g Protein)
These Greek-inspired egg salad lettuce wraps deliver 29g protein and just 300 calories per serving. Greek yogurt replaces mayo while dill, cucumber, and lemon create a fresh, Mediterranean profile ideal for a light but protein-packed meal.
Nutrition per serving
- Protein
- 29 g
- Calories
- 300
- Carbs
- 5 g
- Fat
- 17 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 6 large eggs — hard-boiled
- 0.5 cup greek yogurt — plain, full-fat or 2%
- 0.5 cup cucumber — diced small
- 2 tbsp dill — fresh, chopped
- 1 tbsp lemon juice — fresh
- 8 leaves butter lettuce — for wrapping
- 0.25 tsp salt
- 0.25 tsp pepper
Steps
- Place eggs in a saucepan and cover with cold water by 1 inch. Bring to a boil, remove from heat, cover, and let stand 12 minutes. Transfer to ice bath for 5 minutes.
- Peel and roughly chop the eggs. You want some texture. Not a smooth paste.
- In a bowl, combine Greek yogurt, diced cucumber, dill, lemon juice, salt, and pepper. Stir to mix.
- Fold the chopped eggs into the yogurt mixture until evenly coated. Taste and adjust seasoning.
- Separate butter lettuce leaves and rinse gently. Pat dry with paper towels.
- Divide egg salad among lettuce cups. About 2-3 tablespoons per leaf.
- Serve immediately, or refrigerate the egg salad separately from lettuce for up to 2 days.
Why This Works
Six eggs provide 38g total protein (19g per serving), while a half-cup of Greek yogurt adds another 10g. The yogurt swap does more than boost protein. Its tangy flavor profile pairs naturally with Greek flavors like dill, lemon, and cucumber. At 9.7g protein per 100 calories, this egg salad achieves better protein density than traditional mayo-based versions (typically 5-6g per 100 cal).
The Greek Flavor Base
Traditional Greek tzatziki uses the same core ingredients. Yogurt, cucumber, dill, and lemon. This egg salad borrows that proven flavor combination. The cucumber adds cool crunch that contrasts with creamy eggs, while fresh dill provides the distinctive anise note that defines Greek cuisine. Use fresh dill rather than dried. The flavor difference is significant.
Lettuce Cup Selection
Butter lettuce (also called Boston or Bibb) forms natural cups that hold filling without cracking. Its mild, slightly sweet flavor doesn't compete with the egg salad. Iceberg works if that's what you have, but the flavor is more neutral. Romaine can work for heartier wraps but doesn't cup as naturally.
Make It Your Own
Add 2 oz crumbled feta for another 6g protein and authentic Greek flavor. Include 2 tablespoons of minced red onion for sharpness. Add a pinch of dried oregano to emphasize Greek character. For a complete meal, serve alongside sliced tomatoes and olives. The egg salad keeps refrigerated for 2-3 days. Store separately from lettuce to prevent wilting.
Sources Research-Backed
Frequently Asked Questions
Can I use regular yogurt instead of Greek?
Regular yogurt is thinner and contains less protein (about 5g vs 10g per half cup). If using regular yogurt, strain it through cheesecloth for 2 hours to thicken, or the salad will be too loose.
How far ahead can I make this?
The egg salad keeps refrigerated for 2-3 days. Keep lettuce leaves separate and assemble just before serving to prevent wilting.
What if I don't have fresh dill?
Use 2 teaspoons dried dill as a substitute, though the flavor will be more muted. Dried dill works best when mixed in and allowed to rehydrate in the yogurt for 10 minutes before adding eggs.
