Egg Salad Lettuce Cups
Chopped boiled eggs mixed with Greek yogurt instead of mayo, a hit of Dijon mustard, and a sprinkle of paprika, scooped into crisp butter lettuce leaves.
Classic egg salad is one of those recipes where everyone uses mayo and nobody questions it. I questioned it. Not because mayo is bad, but because swapping in Greek yogurt gives you more protein and a tangier flavor that I actually prefer. The yogurt keeps the egg salad creamy and holds everything together the same way mayo does, but with about 10g of protein per quarter cup instead of zero.
The lettuce cup idea started because I was trying to cut down on bread at lunch and needed something to hold the egg salad. Butter lettuce leaves are perfect. They're sturdy enough to hold a scoop of filling without falling apart, and they add a fresh, crunchy contrast to the soft egg salad. It feels lighter than a sandwich but still fills you up because of all the protein from the eggs and yogurt.
I hard-boil a dozen eggs every Sunday as part of my meal prep. They keep in the fridge for a week. When I want this snack, I grab four eggs, chop them up, mix in the yogurt and mustard, and scoop it into lettuce cups. The whole thing takes maybe five minutes once the eggs are already cooked. I've also packed these for work by keeping the egg salad and lettuce separate and assembling at my desk. Works great.
The Protein Upgrade
Traditional egg salad with mayo gives you about 12-13g protein per serving from the eggs alone. By replacing the mayo with Greek yogurt, we add 5-6g more protein per serving while keeping the same creamy texture. Total protein per serving: 18g.
Egg Salad Lettuce Cups
Ingredients
- 8 large eggs (hard-boiled and peeled) 12g protein
- ½ cup Greek yogurt 2g protein
- 1 tbsp Dijon mustard
- ½ tsp paprika
- ¼ tsp black pepper
- ¼ tsp salt
- 2 tbsp fresh chives (finely chopped)
- 1 head butter lettuce (leaves separated and washed)
Instructions
- Place eggs in a single layer in a pot and cover with cold water by about an inch. Bring to a rolling boil over high heat, then cover the pot, turn off the heat, and let sit for 10-12 minutes.
- Transfer eggs to an ice bath for 5 minutes, then peel.
- Chop the eggs roughly. Some people like it fine, I prefer chunky so you get distinct bites of egg white and yolk.
- In a bowl, mix the chopped eggs with Greek yogurt, Dijon mustard, paprika, salt, and pepper. Stir until everything is evenly coated but don't mash it into a paste.
- Fold in the chopped chives.
- Separate the butter lettuce into individual cup-shaped leaves. Pick the larger, sturdier ones.
- Spoon the egg salad into the lettuce cups and serve. Store leftover egg salad in the fridge for up to 3 days, keeping lettuce separate.
Boost Your Protein
- Add an extra egg to bump each serving by about 1.5g protein.
- Sprinkle everything bagel seasoning on top for extra flavor without extra calories.
- Serve with a side of cottage cheese for an extra 12g protein.
Ingredient Substitutions
- No butter lettuce? Use romaine hearts or endive leaves.
- Swap Dijon for yellow mustard or whole grain mustard.
- No fresh chives? Use diced green onion or a pinch of dried dill.
- For a spicier version, add a teaspoon of sriracha or a diced jalapeno.