You’re about to discover a game-changing twist on traditional egg salad that’ll revolutionize your lunch routine! By swapping mayo for creamy avocado, you’ll create a healthier version that’s packed with good fats and protein. These vibrant green and yellow wraps, nestled in crisp lettuce leaves, deliver a perfect balance of textures and flavors. Whether you’re meal prepping or planning a picnic, there’s much more to uncover about this versatile dish that’s taking lunch menus by storm.
Key Takeaways
- Replace mayonnaise with mashed avocado mixed with lemon juice for a healthier, creamy egg salad filling.
- Hard-boil eggs for 10 minutes, then chop into bite-sized pieces and combine with seasoned avocado mixture.
- Layer the egg-avocado mixture onto fresh lettuce leaves, fold sides in to create wraps.
- Best served immediately, though filling can last 2 hours when stored with plastic wrap pressed against surface.
- Perfect for low-carb meals, containing healthy fats from avocado and protein from eggs.
History
While traditional egg salad has been a lunchtime staple since the early 1900s, this modern avocado-based version emerged during the early 2010s as part of the clean eating movement.
You’ll find its roots in both California cuisine and the paleo diet trend, where health-conscious cooks began experimenting with mayonnaise alternatives.
The lettuce wrap concept dates back to Asian cuisine, particularly Korean ssam and Chinese sung choy bao.
When you combine these influences with America’s growing love of avocados, you’ve got a perfect storm of food innovation!
The dish gained popularity through food blogs and social media, where stunning photos of bright green filling nestled in crisp lettuce leaves caught readers’ attention.
Now it’s become a beloved option for anyone seeking a lighter take on the classic.
Recipe
This protein-rich egg salad variation replaces traditional mayonnaise with creamy avocado for a healthier approach to the classic dish. The combination creates a smooth, satisfying filling that’s packed with nutrients and good fats, while maintaining the familiar comfort of egg salad.
Served in crisp lettuce wraps, this light yet filling meal provides a perfect balance of textures and flavors. The bright touch of lemon juice not only enhances the taste but also helps maintain the avocado’s green color, while the lettuce adds a fresh crunch to every bite.
- 4 hard-boiled eggs
- 1 ripe avocado
- 1 tablespoon lemon juice
- Salt to taste
- Black pepper to taste
- 8 large lettuce leaves
Begin by peeling and chopping the hard-boiled eggs into small, uniform pieces. In a medium bowl, mash the ripe avocado until smooth, then add the chopped eggs, lemon juice, salt, and pepper. Mix all ingredients thoroughly until well combined.
Wash and dry the lettuce leaves, then spoon equal portions of the egg-avocado mixture onto each leaf. Fold the sides of the lettuce leaves to form wraps.
For optimal results, choose eggs that have been properly hard-boiled (with fully set yolks) and cooled completely before peeling. The avocado should be ripe but not overly soft to maintain proper texture.
While the dish is best served immediately, you can prepare the egg-avocado mixture up to 2 hours in advance if stored in an airtight container with plastic wrap pressed directly onto the surface to prevent browning.
Cooking Steps
Start by boiling your eggs until the yolks are firm and golden, then carefully peel and chop them into bite-sized pieces.
You’ll want to mash your ripe avocado until it’s smooth and creamy, adding a splash of fresh lemon juice to keep it bright green!
Finally, combine your chopped eggs with the avocado mixture, season well with salt and pepper, and spoon generous portions onto crisp lettuce leaves for perfect, protein-packed wraps.
Step 1. Boil Eggs Until Firm
Perfect hard-boiled eggs form the foundation of this recipe, and you’ll need about 15 minutes to prepare them properly.
Place your eggs in a medium saucepan and cover them with cold water by one inch. Bring the water to a rolling boil over high heat, then immediately remove the pan from the burner.
Cover the pan and let your eggs sit in the hot water for exactly 10 minutes – this timing creates perfectly firm yolks!
Once done, transfer the eggs to a bowl of ice water using a slotted spoon. Let them cool for 5 minutes. The ice bath stops the cooking process and prevents those unappetizing green rings from forming around the yolks.
You’ll know they’re ready when the shells feel cool to the touch!
Step 2. Chop and Peel Eggs
Once your eggs have cooled completely, it’s time to transform them into perfectly chopped pieces for your salad!
Begin by gently tapping each egg against a hard surface to create small cracks all around the shell.
Starting at the larger end of the egg, carefully peel away the shell, making sure to remove any tiny shell fragments that might stick to the white.
Place your peeled eggs on a cutting board and slice them in half lengthwise. Then, cut each half into quarters.
For the final chop, use your knife to create uniform, bite-sized pieces about 1/4 inch in size.
You’ll want the pieces small enough to blend well with the avocado but large enough to maintain that satisfying egg texture in every bite!
Step 3. Mash Avocado Until Smooth
Cut your ripe avocado in half lengthwise, remove the pit, and scoop the bright green flesh into a medium mixing bowl. Using a fork, mash the avocado until it reaches a smooth, creamy consistency – you’ll want it to be as lump-free as possible for the perfect spread!
Add a tablespoon of fresh lemon juice to your mashed avocado and continue mixing. The citrus won’t only enhance the flavor but also help prevent your avocado from turning brown too quickly.
Season with a pinch of salt and black pepper to taste, then give everything one final mash. Your avocado mixture should now be velvety smooth and ready to combine with the chopped eggs in the next step.
Step 4. Mix Ingredients Together
Gently fold your chopped hard-boiled eggs into the creamy avocado mixture, being careful not to overmix. Add your tablespoon of fresh lemon juice, and season with salt and black pepper to taste.
The bright citrus will enhance the flavors while keeping your avocado fresh and green!
Using a rubber spatula, blend everything together until you’ve achieved an even consistency throughout. You’ll want the eggs to maintain some texture while being fully incorporated with the avocado.
The mixture should be smooth but still have visible pieces of egg for that perfect bite.
Give it one final taste and adjust your seasonings if needed – don’t be shy with the pepper, as it adds a wonderful kick to the creamy mixture.
Step 5. Assemble Wraps and Serve
Taking your freshly mixed egg-avocado filling, spoon about 2-3 tablespoons onto the center of each crisp lettuce leaf.
Gently fold the sides of the lettuce inward, creating a neat wrap that’ll hold the filling perfectly. Don’t overfill, as this might make the wraps difficult to eat!
For a beautiful presentation, arrange your wraps on a serving platter and garnish with a sprinkle of black pepper or fresh herbs.
You can serve these delicious wraps immediately as a light lunch or appetizer. If you’re planning to serve them later, keep the lettuce leaves and filling separate in airtight containers in the fridge – this prevents the lettuce from becoming soggy.
When you’re ready to eat, simply assemble the wraps and enjoy their fresh, satisfying crunch!
Final Thoughts
Whether you’re looking for a quick lunch or a light dinner option, these avocado egg salad lettuce wraps deliver the perfect combination of healthy fats and protein!
You’ll love how the creamy avocado replaces traditional mayonnaise, making this dish both nutritious and delicious.
Feel free to experiment with your favorite seasonings – try adding fresh herbs like dill or chives, or spice things up with a dash of paprika.
You can also prep the egg-avocado mixture in advance, but remember to add the lemon juice to keep the avocado fresh. Just store the lettuce leaves separately until you’re ready to serve.
These wraps are perfect for meal prep, picnics, or a refreshing workday lunch that won’t weigh you down!
