Recipes · Italian · Appetizers
Egg Salad Lettuce Wraps
One serving has 263 kcal and 14 g protein, and at least a fifth of a woman's daily need of vitamin K (110%), choline (72%), selenium (60%), vitamin A (53%), riboflavin (52%) and cobalamin (47%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (179 g)
- Difficulty: Easy
- Diets: Dairy-free, Low carb, Low-Fat Diet, Flexitarian, Halal, Kosher, Seventh-day Adventist Diet
- Contains: egg, mustard
Ingredients
- 100 g Egg, whole, cooked, hard-boiled
- 14 g Mayonnaise, regular
- 5 g Mustard
- 60 g Lettuce, green leaf, raw
Method
- Egg Preparation: Once the hard-boiled eggs have cooled, peel and finely chop them. Place them in a mixing bowl.
- Mixing: Add the mayonnaise and mustard to the chopped eggs. Mix well until all ingredients are combined, and the mixture is creamy.
- Assembly: Take a lettuce leaf and place a generous spoonful of the egg mixture in the center. Fold the lettuce around the filling to create a wrap. Repeat with the remaining lettuce leaves and filling.
- Serving: Serve the lettuce wraps immediately or refrigerate for later use. They make a great snack or light lunch option.
- Chef's Tips: Flavor Boost: Add a sprinkle of paprika or a dash of black pepper to the egg mixture for an extra kick. Crunch: For added texture, add finely chopped celery or red onion to the egg mixture. Presentation: Garnish with fresh herbs like dill or chives for a pop of color and added flavor
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 263 kcal | 12% |
| Carbohydrates | 3.2 g | |
| Water | 139 mL | |
| Fiber | 1 g | 3% |
| Protein | 13.7 g | 29% |
| Tryptophan | 0.16 g | |
| Threonine | 0.64 g | |
| Isoleucine | 0.74 g | |
| Leucine | 1.1 g | |
| Lysine | 0.95 g | |
| Methionine | 0.4 g | |
| Cystine | 0.3 g | |
| Phenylalanine | 0.7 g | |
| Tyrosine | 0.53 g | |
| Valine | 0.81 g | |
| Histidine | 0.31 g | |
| Fat | 21.4 g | |
| Monounsaturated | 6.6 g | |
| Polyunsaturated | 7.8 g | |
| Docosahexaenoic Acid (DHA) | 0.04 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 6.7 g | |
| Saturated | 4.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 379 mg | |
| Calcium | 75.9 mg | 8% |
| Copper | 0.04 mg | 4% |
| Iron | 1.8 mg | 10% |
| Magnesium | 20.3 mg | 7% |
| Manganese | 0.18 mg | 10% |
| Phosphorus | 198 mg | 28% |
| Potassium | 253 mg | 5% |
| Selenium | 33.2 µg | 60% |
| Sodium | 285 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.12 mg | 11% |
| Riboflavin (vitamin B2) | 0.57 mg | 52% |
| Niacin (vitamin B3) | 0.32 mg | 2% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 30% |
| Pyridoxine (vitamin B6) | 0.18 mg | 14% |
| Folate (vitamin B9) | 67.8 µg | 17% |
| Cobalamin (vitamin B12) | 1.1 µg | 47% |
| Choline | 308 mg | 72% |
| Vitamin A | 373 µg | 53% |
| Vitamin C | 5.5 mg | 7% |
| Vitamin D (D2 + D3) | 87 IU | 14% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 99 µg | 110% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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