Healthy & Special Diets > High-Protein Recipes > High-Protein Snacks > Hard-Boiled Eggs

High-Protein Egg Salad Lettuce Wraps

A light and refreshing twist on classic egg salad, served in crisp lettuce wraps for a low-carb, high-protein snack or light meal. This recipe incorporates cottage cheese for an added protein boost and a tangy flavor.

Prep Time
15 minutes
Cook Time
15 minutes
Servings
4
Ingredients
  • 4 Large Eggs
  • 1/4 cup Cottage Cheese (low-fat)
  • 1/4 cup Celery
  • 2 tablespoons Red Onion
  • 1 teaspoon Dijon Mustard
  • 1 teaspoon Fresh Dill
  • to taste Salt
  • to taste Black Pepper
  • 8-10 Lettuce Leaves (e.g., Romaine or Butter)

Hard-Boiling the Eggs

Place the eggs in a saucepan and cover with cold water. Bring the water to a rolling boil over medium-high heat. Once boiling, remove the pan from the heat, cover, and let sit for 12-15 minutes. Immediately transfer the eggs to an ice bath to stop the cooking process and make them easier to peel.

Preparing the Egg Salad

Once the eggs are cool enough to handle, peel them and chop them into small pieces. Place the chopped eggs in a medium bowl.

Mixing the Ingredients

Add the cottage cheese, celery, red onion, Dijon mustard, and fresh dill to the bowl with the chopped eggs. Gently mix everything together until well combined. Season with salt and pepper to taste.

Serving the Egg Salad

Spoon the egg salad into lettuce leaves. Serve immediately for a refreshing and protein-packed snack or light meal.

Nutrition Facts Estimated per serving (2 lettuce wraps):

  • Calories: Approximately 150-180
  • Protein: 15-18g
  • Fat: 7-9g
  • Carbohydrates: 4-6g
These values are estimates and may vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

Using cottage cheese adds a significant protein boost while keeping the fat content relatively low. Serving the egg salad in lettuce wraps instead of bread reduces carbohydrates. Feel free to add other vegetables like bell peppers or cucumbers for added nutrients and crunch.

← High-Protein Cottage Cheese Pancakes High-Protein Greek Yogurt Parfait →

FAQ

  • Can I use mayonnaise instead of cottage cheese?

    Yes, you can, but the nutritional profile will change. Mayonnaise will increase the fat content and decrease the protein. If using mayonnaise, start with a small amount (1-2 tablespoons) and add more to taste.
  • Can I make this ahead of time?

    Yes, you can make the egg salad ahead of time and store it in an airtight container in the refrigerator for up to 2 days. However, the lettuce leaves should be added just before serving to prevent them from becoming soggy.