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Day 5 Lunch: Egg Salad Lettuce Wraps + Sliced Bell Peppers

Prep Time:

10 minutes

Cook Time:

10-12 minutes (for boiling eggs)

Serves:

1

Level:

Beginner

About the Recipe

Creamy, tangy egg salad made with mayo and mustard, tucked into crisp lettuce wraps and served with sweet, crunchy sliced bell peppers. This protein-packed, low-carb meal is a fun and mess-free way to enjoy a classic lunch.

Ingredients

Egg Salad and Lettuce Wraps:

  • 2 large eggs (hard-boiled)

  • 2 tablespoons mayonnaise (sugar-free, avocado oil-based preferred)

  • 1 teaspoon Dijon or yellow mustard

  • ¼ teaspoon sea salt

  • ¼ teaspoon freshly ground black pepper

  • ½ teaspoon fresh dill or parsley (optional for extra flavor)

  • 2 large romaine or butter lettuce leaves (for wrapping)


Sliced Bell Peppers:

  • ½ medium bell pepper, sliced (any color – red, yellow, or green)

  • Pinch of sea salt (optional)

Preparation

Prepare the Eggs:

  1. Boil the Eggs:

    • Place the eggs in a saucepan and cover with cold water.

    • Bring to a boil over medium-high heat.

    • Once boiling, reduce the heat to low and simmer for 9-10 minutes.

  2. Cool and Peel:

    • Transfer the eggs to a bowl of ice water and let cool for 5 minutes.

    • Peel and chop the eggs into small pieces.


Make the Egg Salad:

  1. Mix the Ingredients:

    • Add the chopped eggs to a bowl.

    • Stir in the mayonnaise, mustard, sea salt, and black pepper.

    • Mix until well combined.

  2. Optional Herbs:

    • Add fresh dill or parsley for extra flavor if desired.


Prepare the Lettuce Wraps:

  1. Rinse and Dry the Lettuce:

    • Rinse the lettuce leaves under cold water and pat them dry with a paper towel.

  2. Spoon in the Egg Salad:

    • Divide the egg salad between the lettuce leaves, spreading evenly.

  3. Fold or Roll the Wraps:

    • Fold the sides of the lettuce leaves over the egg salad or roll them up like a taco.


Prepare the Bell Peppers:

  1. Slice the Bell Peppers:

    • Wash and slice the bell pepper into thin strips.

  2. Season Lightly (Optional):

    • Sprinkle with a pinch of sea salt if desired for extra flavor.


Assemble and Serve:

  1. Plate the Lettuce Wraps and Bell Peppers:

    • Arrange the lettuce wraps on a plate.

    • Add the sliced bell peppers on the side for a colorful and crunchy contrast.

  2. Optional Garnish:

    • Garnish with a sprinkle of paprika or fresh herbs for extra flair.


Ways to Get Kids Involved:

  • Mash the Eggs: Let younger kids mash the eggs with a fork before mixing.

  • Stir the Egg Salad: Have them stir the mayo and mustard into the chopped eggs.

  • Assemble the Lettuce Wraps: Allow them to spoon the egg salad into the lettuce leaves.

  • Slice the Peppers: Supervised older kids can help slice the bell peppers.

  • Name the Dish: Encourage them to give the meal a fun name like “Eggy Boats” or “Pepper Dipper Delight.”


Quick Flavor Boost Options (Optional):

  • Paprika and Cayenne Kick: Sprinkle a pinch of smoked paprika and cayenne for a smoky, spicy boost.

  • Avocado Mash Layer: Add a thin layer of mashed avocado in the lettuce wraps for extra creaminess.

  • Pickle Relish Mix-In: Stir in a teaspoon of diced sugar-free pickles for a tangy crunch.

  • Parmesan Topping: Grate fresh Parmesan over the egg salad for a salty bite.

  • Bacon Crumble Addition: Add crispy crumbled bacon to the egg salad for added richness.

  • Garlic-Herb Dressing Drizzle: Drizzle a little garlic-herb infused olive oil over the wraps for added depth.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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