Greek Yogurt Egg Salad Lettuce Wraps – Low Carb & High Protein

There’s something about egg salad that always feels like home. Maybe it’s the creamy texture, the simple flavors, or the fact that it’s one of those recipes that just works—whether you’re making lunch for yourself on a busy weekday or prepping something easy yet satisfying for the whole family. But this Greek Yogurt Egg Salad version? It’s a fresh take you’re going to love even more.

These Greek Yogurt Egg Salad Lettuce Wraps are everything you love about traditional egg salad—rich, comforting, and satisfying—but with a healthy twist. We’re swapping most of the mayonnaise for creamy Greek yogurt, which adds extra protein and a bright, tangy flavor. And instead of sandwiching everything between two slices of bread, we’re wrapping it all up in crisp, refreshing iceberg lettuce leaves. It’s the perfect combo of creamy and crunchy, rich and light.

This is the kind of recipe that comes together in minutes, uses ingredients you probably already have on hand, and somehow manages to feel both indulgent and incredibly clean. I discovered this combo during one of those “what’s in the fridge” lunches, and now it’s a regular go-to for me—especially when I want something quick, nourishing, and super satisfying without feeling heavy.

Whether you’re looking to cut carbs, eat more protein, or just want something a little lighter for lunch or dinner, this recipe ticks all the boxes. Plus, it’s totally customizable and easy to scale up for meal prep. Let’s dig in.

Why You’ll Love This Greek Yogurt Egg Salad Recipe

It’s Easy, Quick, and Made with Everyday Ingredients

One of the best parts about this recipe is how incredibly simple it is. You’re working with just a handful of ingredients—hard-boiled eggs, Greek yogurt, a bit of mayo and mustard, some fresh herbs if you have them, and lettuce. That’s it. And yet, somehow, the flavors are anything but basic. The creamy tang of the yogurt combined with the richness of the eggs and a little sharpness from Dijon mustard creates this beautiful balance that hits all the right notes.

It’s Light but Filling

Even though it’s wrapped in lettuce instead of bread, this meal won’t leave you hungry an hour later. Thanks to the protein from the eggs and Greek yogurt, it keeps you full and energized without weighing you down. It’s an ideal choice for lunch, especially when you need something that feels nourishing but not heavy.

It’s Perfect for Meal Prep and On-the-Go Meals

Hard-boiled eggs are a meal prep hero, and this recipe takes full advantage of that. You can make the egg salad in advance, store it in the fridge, and then just assemble the wraps when you’re ready to eat. They’re portable, mess-free, and great for packed lunches or a quick dinner between errands.

It’s Family-Friendly and Totally Customizable

Kids love the creamy texture and mild flavor, while adults can amp things up with extra herbs, spices, or toppings. It’s gluten-free, low-carb, and easy to adjust based on dietary needs. You can even serve the egg salad over toast or stuffed into pita if you’re feeding a crowd with different preferences.

Health Benefits of this Greek Yogurt Egg Salad

Packed with Protein and Healthy Fats

Eggs are one of the most nutrient-dense foods you can eat. They’re loaded with high-quality protein, which is essential for muscle maintenance, energy levels, and feeling full after a meal. Each egg contains about 6 grams of protein along with a variety of vitamins and minerals, including B vitamins, vitamin D, and choline.

Greek yogurt adds even more protein to the mix. It’s also rich in probiotics, which can support gut health and digestion. The addition of a small amount of mayo helps give the salad that classic flavor, but using mostly yogurt helps keep things on the lighter side without sacrificing creaminess.

Low in Carbs and Gluten-Free

By serving the egg salad in lettuce leaves instead of bread, you’re skipping the refined carbs and keeping things naturally gluten-free. This makes it a great option for those following a low-carb or keto lifestyle, as well as anyone with gluten sensitivities or just trying to eat more whole, unprocessed foods.

Rich in Vitamins and Minerals

Lettuce might seem like just a crunchy vehicle, but iceberg has its place—especially when you’re looking for something crisp and refreshing. It’s low in calories and provides a small dose of vitamin A and potassium. Add in fresh herbs like dill or chives, and you get even more antioxidants and flavor without extra calories.

Supports Balanced Eating

This recipe checks all the boxes for a balanced meal: protein from the eggs and yogurt, healthy fats from the mayo and yolks, fiber from the lettuce, and a good dose of flavor to keep you satisfied. It’s the kind of dish that helps you eat well without feeling like you’re missing out on anything.

Preparation Time, Servings, and Nutritional Information

Total Time

• Preparation Time: 10 minutes
• Cook Time: 12 minutes (for boiling eggs, if not using pre-cooked)
• Assembly Time: 5 minutes
• Total Time: Approximately 25–30 minutes

Servings

This recipe makes 4 lettuce wraps, which is typically enough to serve 2 people for lunch or a light dinner. You can easily double the recipe for more servings or meal prep.

Nutrition (Per Serving, 2 wraps)

• Calories: 210
• Protein: 15g
• Carbohydrates: 3g
• Fat: 14g
• Fiber: 1g
• Sugar: 2g
• Cholesterol: 190mg
• Sodium: 290mg

These numbers are based on standard ingredients and may vary depending on the brands and measurements you use. Still, they reflect a high-protein, low-carb, and low-sugar option that fits into many healthy eating styles.

Ingredients List of this Greek Yogurt Egg Salad

Main Ingredients

• 4 large hard-boiled eggs, chopped
  Eggs are the protein-packed base of this recipe. You can boil them ahead of time and keep them in the fridge until you’re ready to chop and mix.
• 2 tablespoons plain Greek yogurt
  This gives the salad a tangy, creamy texture without all the fat and calories of mayonnaise. Choose full-fat or low-fat depending on your preference.
• 1 tablespoon mayonnaise
  Just a touch adds that familiar egg salad richness. You can use olive oil mayo for a heart-healthier version.
• 1 teaspoon Dijon mustard
  A small amount goes a long way in adding depth and flavor. Dijon brings a gentle heat and a little brightness.
• 1 tablespoon chopped fresh dill or chives (optional)
  Fresh herbs are totally optional, but they add a lovely fresh note that takes this salad to the next level.
• Salt and pepper, to taste
  These simple seasonings tie everything together. Be sure to taste and adjust before serving.
• 4 large iceberg lettuce leaves
  Iceberg’s cool crunch holds the egg salad well and adds a satisfying contrast to the creamy filling.
• Carrot sticks, for serving (optional)
  Crunchy, colorful, and naturally sweet, carrots are a perfect side that complements the wraps without competing for attention.

Step-By-Step Cooking Instructions

Step 1: Hard-Boil the Eggs (if not using pre-cooked)

Start by placing your eggs in a saucepan and covering them with cold water. Bring the pot to a gentle boil over medium heat. Once the water starts boiling, cover the pot with a lid, turn off the heat, and let the eggs sit for about 10 to 12 minutes.

After the time is up, transfer the eggs to a bowl of ice water to cool them quickly and stop the cooking process. Let them chill for at least 5 minutes before peeling. This method results in perfectly cooked yolks that are vibrant and creamy without being dry.

Step 2: Chop the Eggs

Once your eggs are cooled and peeled, roughly chop them into bite-sized pieces. You can go for a finer texture if you prefer a smoother salad or keep the pieces chunkier for more texture in each bite. Either way, they’ll mix beautifully with the rest of the ingredients.

Step 3: Mix the Egg Salad

In a medium mixing bowl, combine the chopped eggs, Greek yogurt, mayonnaise, and Dijon mustard. If you’re using fresh herbs, stir them in now. Add a pinch of salt and a few grinds of black pepper to taste.

Use a fork or a spatula to gently mix everything together. Don’t overmix—it’s okay if some of the egg pieces break down a little, but you want to keep a bit of structure in the salad. The mixture should look creamy but not runny, and each bite should have a little of everything.

Step 4: Prepare the Lettuce Wraps

Rinse and dry your iceberg lettuce leaves. Try to find leaves that are large and sturdy enough to hold the filling. You can also trim off the thick stem at the base to make the wrap easier to fold.

Lay the lettuce leaves flat on a clean surface and spoon a generous portion of the egg salad into the center of each one. Don’t overfill—you want enough that each wrap feels satisfying but not so much that it falls apart when you pick it up.

Step 5: Wrap and Serve

Carefully fold the sides of the lettuce over the filling, then roll it up like a taco or burrito. If the leaves are more delicate, you can just fold them in half and eat them like open-faced boats.

Serve the wraps immediately, either on their own or with a side of crunchy veggies like carrot sticks, cucumber slices, or celery. If you’re packing them for lunch later, store the salad and lettuce separately and assemble right before eating.

Step 6: Optional Add-Ins and Customizations

If you’re in the mood to mix things up, this egg salad is super adaptable. Want a little crunch? Add some finely chopped celery or pickles. Craving a bit of spice? A dash of paprika or a sprinkle of crushed red pepper flakes can warm things up. You can also stir in a small amount of finely diced onion or green onion for a mild bite.

For extra creaminess, some people like to mash one of the hard-boiled yolks into the dressing before combining it with the rest of the eggs. This adds a richer texture without needing more mayo. Feel free to adjust the seasoning too—if you like a tangier bite, up the Dijon. If you want a mellower flavor, cut it back and let the yogurt shine.

Step 7: Make It Kid-Friendly or More Filling

To make this wrap more appealing for kids, you might serve it inside a soft whole wheat tortilla or with crackers. If you’re looking for a heartier meal, consider serving the egg salad on toasted bread as an open-faced sandwich or even inside a pita pocket. The creamy salad also tastes amazing over a bed of greens with cherry tomatoes and cucumbers for a protein-rich salad bowl.

How to Serve this Greek Yogurt Egg Salad

As a Quick Lunch

One of the best things about this Greek Yogurt Egg Salad is how fast they come together. Serve them up on a plate with a handful of carrot sticks or cucumber slices on the side and you’ve got yourself a light, energizing lunch that won’t slow you down for the rest of the day.

For a Brunch Platter

This Greek Yogurt Egg Salad is also a great addition to a brunch spread. Arrange them on a tray alongside other finger foods like fruit skewers, mini muffins, or smoked salmon and crackers. They bring a fresh, protein-packed element that balances out sweeter offerings and heavier breakfast dishes.

As an Appetizer or Party Bite

If you’re entertaining, you can make mini versions of these wraps using smaller lettuce leaves, like butter or little gem. They’re easy to pick up and eat in just a few bites—perfect as a healthy appetizer that still feels indulgent.

Inside Sandwiches or Pita

If you’re not watching carbs or want a heartier version, spoon the egg salad into a soft sandwich roll, a halved pita, or layer it between slices of whole grain bread. Add some avocado slices or tomato for extra flavor and texture.

Salad Bowl Style

For a completely fork-and-knife experience, serve the egg salad over a bowl of greens—spinach, romaine, arugula, or a mix. Top with cucumber, cherry tomatoes, and a drizzle of olive oil and lemon juice for a fresh and filling salad that works for lunch or dinner.

Pairing Suggestions for this Greek Yogurt Egg Salad

With Crisp Veggies and Dips

Lettuce wraps pair well with fresh, crunchy veggies like carrots, cucumber, bell peppers, and celery. You can serve them with hummus, guacamole, or even a little Greek yogurt ranch dip on the side for an extra hit of flavor and texture contrast.

With a Simple Soup

If you’re serving this as a light dinner or want to round out your lunch, a warm bowl of soup is a great companion. Try pairing the wraps with a veggie-based soup like tomato basil, carrot ginger, or even a mild lentil soup. The warmth of the soup balances the cool, crisp wraps perfectly.

With Roasted Sweet Potatoes

For something heartier that still stays wholesome, roasted sweet potato wedges or rounds make a fantastic side. Their subtle sweetness complements the tangy, savory flavor of the egg salad while providing fiber and complex carbs to fill you up.

With a Smoothie or Fresh Juice

For a refreshing midday meal, try pairing the wraps with a green smoothie or fresh-pressed juice. A cucumber, apple, and lemon juice adds a crisp, bright flavor that works well with the creamy richness of the egg salad.

For Kids: Soft Crackers or Fruit

If you’re serving this to little ones, offer the wraps with soft whole grain crackers, apple slices, or a banana for a more approachable and kid-friendly spread. It’s a great way to introduce new textures and flavors while keeping it fun.

Storage, Freezing & Reheating Instructions

Storing the Egg Salad

The egg salad itself stores very well in the refrigerator for up to 3 days. Place it in an airtight container and keep it chilled until ready to use. Because it contains both eggs and dairy, it should not be left at room temperature for more than 2 hours.

If you’re planning to meal prep this recipe, store the egg salad separately from the lettuce leaves. This prevents the leaves from becoming soggy or wilted, and keeps everything tasting fresh when you’re ready to eat.

Can You Freeze It?

Unfortunately, egg salad is not ideal for freezing. The texture of hard-boiled eggs tends to change after being frozen and thawed—they can become rubbery and watery. Greek yogurt also doesn’t hold up well in the freezer and may separate when defrosted. For best results, enjoy this dish fresh or make a smaller batch you’ll finish within a few days.

Reheating (if making variations)

If you’ve turned this salad into a sandwich melt or incorporated it into a baked dish, any leftovers can be gently reheated. Just cover with foil and warm in a 300°F oven until heated through. However, the classic version is best enjoyed cold or at room temperature for the freshest texture and flavor.

Tips for Transport

If you’re packing the wraps for lunch, store the lettuce and egg salad in separate containers. You can assemble the wraps just before eating to keep the lettuce crisp and prevent sogginess. Keep both containers chilled with an ice pack or in the fridge until you’re ready to eat.

Common Mistakes to Avoid in this Greek Yogurt Egg Salad

Overcooking the Eggs

It might seem like a small detail, but overcooked eggs can really affect the texture and flavor of your egg salad. You want firm, creamy yolks—not dry or chalky ones. Stick to a 10–12 minute cook time and cool them promptly in ice water.

Using Too Much Yogurt

While Greek yogurt makes a healthier base, using too much can result in a runny or overly tangy egg salad. Stick to the suggested measurements for a balanced flavor. You can always adjust after tasting.

Not Seasoning Enough

Egg salad may seem simple, but it needs seasoning to shine. Don’t forget the salt and pepper—and if you’re adding herbs, make sure they’re fresh and finely chopped for the best flavor impact.

Skipping the Lettuce Prep

Using whole lettuce leaves straight from the head without trimming or rinsing can make wraps messy or hard to eat. Always rinse and pat dry your lettuce, and if needed, trim the base of the ribs so they fold more easily.

Overmixing the Salad

Gently mix the egg salad so that the pieces stay intact. Overmixing can make the salad mushy and lose that nice texture variation from the egg whites and yolks.

Pro Tips of this Greek Yogurt Egg Salad

Tip 1: Use Cold, Well-Cooked Eggs for Best Texture

The texture of your egg salad depends a lot on how you cook—and cool—your eggs. For the best results, use eggs that have been boiled and chilled completely in an ice bath. Cold eggs are easier to peel and hold their shape better when chopped. Letting the eggs rest in the fridge after peeling also helps the salad stay cool and fresh longer once mixed.

Tip 2: Drain Excess Moisture from Yogurt

Greek yogurt is naturally thicker than regular yogurt, but some brands still contain a bit of extra moisture. If your yogurt seems a little runny, you can place it in a fine mesh strainer for a few minutes before adding it to your egg salad. This keeps the final mixture from being too watery and helps maintain that creamy texture we’re going for.

Tip 3: Mix in a Bowl, Not on the Wrap

It might be tempting to just spoon everything onto the lettuce and stir it around there—but don’t. Mixing everything in a bowl first ensures an even distribution of dressing and seasoning, and keeps your wraps tidy and well-balanced. It also gives you a chance to adjust the flavor before assembling.

Tip 4: Use the Right Lettuce

Iceberg lettuce works really well for wraps because of its wide leaves and satisfying crunch. However, if you can’t find iceberg or want a slightly softer bite, try butter lettuce, romaine leaves, or even cabbage leaves for a sturdier wrap. Just be sure to pat them dry after rinsing so the wraps don’t get soggy.

Tip 5: Keep Components Separate Until Ready to Eat

If you’re planning to eat the wraps later in the day or are prepping them for lunch, always store the egg salad separately from the lettuce. Assemble the wraps just before eating to keep everything crisp and fresh. You can also pack the lettuce leaves between paper towels in a reusable container to keep them from wilting.

Frequently Asked Questions (FAQs)

Can I use store-bought hard-boiled eggs?

Yes, absolutely. Pre-cooked, peeled hard-boiled eggs can be a great time-saver. Just be sure to check the expiration date and give them a quick rinse before chopping. They’re usually just as good as freshly boiled eggs, especially for a recipe like this where the eggs are chopped and mixed into a creamy salad.

What type of Greek yogurt should I use?

Plain, unsweetened Greek yogurt is best. You can use full-fat, low-fat, or fat-free depending on your nutritional goals. Full-fat yogurt will give the salad a richer, creamier texture, while low-fat or fat-free versions keep it lighter.

Is there a substitute for mayonnaise?

If you want to skip mayo entirely, you can use all Greek yogurt. Just note that the flavor will be more tangy and slightly less rich. For a more traditional taste without mayo, try blending in a little mashed avocado or olive oil.

How long does the egg salad last in the fridge?

Stored in an airtight container, the egg salad will keep well in the fridge for up to 3 days. Make sure it stays chilled the whole time and stir it before serving in case any separation occurs.

Can I make this Greek Yogurt Egg Salad recipe dairy-free?

Yes, you can substitute the Greek yogurt with a dairy-free alternative like plain almond milk yogurt or coconut yogurt. Just make sure it’s unsweetened and unflavored. The texture might be slightly thinner, but it will still work as a creamy base.

What herbs go well in egg salad?

Fresh dill, chives, and parsley are excellent options. Dill adds a fresh, grassy flavor that pairs nicely with the creamy dressing, while chives give a mild onion note. If you want a bit of spice, try a touch of finely chopped jalapeño or red onion.

Can I use different greens for wrapping?

Definitely. Iceberg is the classic for crunch, but butter lettuce or romaine also works well. For a more robust wrap, use cabbage or even collard greens—just blanch the tougher greens briefly to make them more flexible.

Is this Greek Yogurt Egg Salad recipe kid-friendly?

Yes, most kids enjoy the creamy, mild flavor of egg salad. You can serve it in a wrap or even spread it on toast or crackers. If your child is a picky eater, leave out the mustard or herbs until they’re used to the basic version.

Can I make it in advance for meal prep?

Absolutely. Just store the egg salad in the fridge in an airtight container and keep the lettuce leaves separate. Assemble wraps just before eating. You can also prep a larger batch to enjoy over several days.

How do I make it more filling?

If you want something a bit heartier, serve the egg salad over a slice of whole grain bread or stuffed into a pita pocket. You can also add extra toppings like avocado, sprouts, or sliced tomatoes for more volume and nutrition.

Conclusion & Call to Action

These Healthy Greek Yogurt Egg Salad Lettuce Wraps are one of those rare recipes that checks all the boxes—it’s quick, it’s easy, it’s nourishing, and it’s incredibly satisfying. Whether you’re looking for a light lunch, a protein-packed snack, or a simple dinner that won’t leave you feeling heavy, this is a go-to you’ll want to keep in your regular rotation.

It’s amazing how a few small swaps—like Greek yogurt instead of all mayo, and lettuce leaves instead of bread—can completely transform a classic dish into something modern, fresh, and even more crave-worthy. The textures are spot on, the flavor is bold but balanced, and the flexibility means you can customize it any way you like.

Now it’s your turn! Try this recipe and see just how easy and delicious it is. Whether you’re making it for yourself, serving it to your family, or meal-prepping lunches for the week, this is one of those meals you’ll come back to again and again.

When you make it, I’d love to hear how it goes—what variations you tried, what herbs you used, or how you served it. Leave a comment, share your creation on social media, or even tag me in a photo. I’m always thrilled to see your kitchen wins and favorite twists.

Here’s to quick, healthy, and totally satisfying meals. Happy cooking!

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