Recipes · American · Gluten-Free Dishes
Egg Salad Lettuce Wraps
One serving has 274 kcal and 14 g protein, and at least a fifth of a woman's daily need of vitamin K (113%), choline (73%), selenium (61%), vitamin A (60%), riboflavin (55%) and cobalamin (47%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (196 g)
- Difficulty: Easy
- Diets: Gluten-free, Ketogenic (Keto), Low carb, Halal, Kosher
- Contains: egg, mustard
Ingredients
- 100 g Egg, whole, cooked, hard-boiled
- 14 g Mayonnaise, regular
- 5 g Mustard
- 1 g Spices, paprika
- 1 g Spices, pepper, black
- 10 g Onions, raw
- 5 g Dill weed, fresh
- 60 g Lettuce, green leaf, raw
Method
- Once the hard-boiled eggs have cooled, peel them and finely chop. Place the chopped eggs into a mixing bowl.
- Add the mayonnaise and mustard to the chopped eggs. Mix well until all ingredients are combined into a creamy consistency. If desired, add finely chopped celery or red onion for extra crunch.
- 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.
- Serve the lettuce wraps immediately, garnished with fresh dill or chives for a pop of flavor and color. Optionally, sprinkle paprika or black pepper on top for extra seasoning.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 274 kcal | 13% |
| Carbohydrates | 5.7 g | |
| Water | 152 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 14.3 g | 30% |
| Tryptophan | 0.16 g | |
| Threonine | 0.65 g | |
| Isoleucine | 0.76 g | |
| Leucine | 1.1 g | |
| Lysine | 0.98 g | |
| Methionine | 0.41 g | |
| Cystine | 0.31 g | |
| Phenylalanine | 0.72 g | |
| Tyrosine | 0.55 g | |
| Valine | 0.83 g | |
| Histidine | 0.32 g | |
| Fat | 21.6 g | |
| Monounsaturated | 6.6 g | |
| Polyunsaturated | 7.9 g | |
| Docosahexaenoic Acid (DHA) | 0.04 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 6.8 g | |
| Saturated | 5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 379 mg | |
| Calcium | 95.3 mg | 10% |
| Copper | 0.07 mg | 8% |
| Iron | 2.5 mg | 14% |
| Magnesium | 27.6 mg | 9% |
| Manganese | 0.4 mg | 22% |
| Phosphorus | 209 mg | 30% |
| Potassium | 340 mg | 7% |
| Selenium | 33.3 µg | 61% |
| Sodium | 289 mg | |
| Zinc | 1.3 mg | 17% |
| Thiamin (vitamin B1) | 0.13 mg | 12% |
| Riboflavin (vitamin B2) | 0.6 mg | 55% |
| Niacin (vitamin B3) | 0.52 mg | 4% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 31% |
| Pyridoxine (vitamin B6) | 0.23 mg | 18% |
| Folate (vitamin B9) | 77.9 µg | 19% |
| Cobalamin (vitamin B12) | 1.1 µg | 47% |
| Choline | 309 mg | 73% |
| Vitamin A | 418 µg | 60% |
| Vitamin C | 10.5 mg | 14% |
| Vitamin D (D2 + D3) | 87 IU | 14% |
| Vitamin E | 1.9 mg | 13% |
| Vitamin K | 101 µg | 113% |
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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