Loaded Low Calorie-Low Carb Egg Salad Lettuce Wraps (22 calories!)
For only 22 calories per serving (or 135 calories for the whole recipe, you’ll love this loaded egg white salad lettuce wraps. Egg whites, light mayo, mustard, and volume enhancing red onion, celery and bacon bits.
Jump to Recipe
Want to save this post?
Enter your email below and get it sent straight to your inbox.
Why this is the best egg salad
While I’ve made egg salad before (here’s my last recipe), this recipe was designed to be higher in volume, lower in calories, and loaded with protein!
You really can’t beat the calories and macros of an egg white. For 1 egg white, we get:
- only 17 calories!
- and 4 grams of protein.
Get more nutrition about eggs, calories and it’s macros on my egg post here.
Imagine that in an egg salad for one, TIMES 4! Yes, I used 4 egg whites for this egg salad, and it turned out to be the perfect amount for a balanced lunch or snack.
The Ingredients in this Low Calorie Egg Salad
- First, I used egg whites. To boil the perfect egg, that’s easy to peel, getting an inexpensive egg cooker is a must. This thing LIVES on my countertop because I use it almost daily. I don’t have many pictures of mine, because it’s embarrassingly dirty, but this is a similar one.
- Next, I increased the volume by adding chopped red onion. Red onion has such a great flavor for this salad. But, if red onions are too strong for you, white onions, chives, or green onions is a great alternative.
- Then, I increased the volume, and the crunch, but adding some fresh celery. You can add as much as you like of this! I think a little goes a long way, but feel free to improvise here.
- Bacon bits! This is the taste that makes it “loaded” in my opinion. The whole recipe is similar to potato salad anyway, so the bacon bits just made sense to me. You can buy these pre-crumbled since you’ll only be using less than a tablespoon.
- And for the dressing, both light mayo and mustard. Light mayo is half the calories of regular full fat mayo, and the price is not compromised! I actually prefer it to regular mayo for almost all my dishes.
- And finally, since I had a full plant of dill on my indoor garden, I added some dill. Delicious to the overall flavor.
- And don’t forget the salt!
When do I eat this egg salad
I’m on a calorie deficit right now, trying to get shredded for my next bikini show, but I’ve been eating this for a low calorie, high protein snack! It’s been replacing my traditional protein shake or protein treat, as I’m trying to stick to whole foods the last few weeks here.
But, if I were to eat this for a lunch, I would double the amount and put it on bread! I LOVE egg salad for lunch on bread or tortillas. Low carb tortillas are delicious too. It’s a great low calorie, go to lunch. And, it’s portable if you make it into a sandwich.
You can also make this ahead, and serve cold any time of the day.
Loaded Egg Salad Lettuce Wraps
Equipment
Ingredients
- 4 large egg whites
- 1 tablespoon chopped red onion
- 1 tablespoon chopped celery
- 1/2 tablespoon bacon bits
- 1 tablespoon light mayo
- 1 teaspoon mustard
- 1 small dill sprig
- salt to taste
Fill egg salad with:
- 6 small lettuce leaves OR
- 6 small Street taco size Zero Carb Mission tortillas 25 calorie tortillas
Instructions
- Hard boil 4 eggs. Peel and use the egg whites only. Discard the yolks.
- Chop egg whites. Chop red onion and celery. Mix together egg whites, red onion, celery, bacon bits, light mayo and mustard.
- Flavor with sprig of dill and salt to taste.
Video
Notes
Nutrition
PIN THIS FOR LATER AND FOLLOW ME ON PINTEREST!
