High Protein 🤖 AI Generated

Greek Yogurt Egg Salad Lettuce Cups

Creamy, protein-packed egg salad reinvented with tangy Greek yogurt instead of mayo—delivering 30g protein per serving with 40% fewer calories. Crisp butter lettuce cups make this elegant enough for lunch yet simple enough for meal prep.

20m

Prep Time

10m

Cook Time

Servings

285

Calories

30g

Protein

🛒 Ingredients

✓ 4 large eggs, hard-boiled and cooled
✓ ¾ cup plain 0% Greek yogurt
✓ 1 tbsp Dijon mustard (whole grain preferred)
✓ ½ cup fresh celery, finely diced
✓ 2 tbsp fresh dill, chopped
✓ 8–10 butter lettuce leaves
✓ ¼ tsp sea salt
✓ ⅛ tsp black pepper
✓ 1 tsp fresh lemon juice
✓ ¼ tsp garlic powder
✓ Pinch of smoked paprika (optional)
✓ 1 tbsp red onion, minced (optional)

👨‍🍳 Instructions

1. Prepare the Eggs: If using raw eggs, bring a small pot of water to boil, gently add eggs, and simmer 10 minutes. Transfer to ice water for 2 minutes, then peel under cool running water. Chop into ½-inch pieces.

2. Make the Greek Yogurt Base: In a medium bowl, whisk together Greek yogurt and Dijon mustard until fully combined. The mustard sharpness will brighten the yogurt's tang.

3. Dice Vegetables: Finely chop celery and fresh dill. If using red onion, mince it very small to avoid overpowering the delicate egg flavor.

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4. Combine Egg Mixture: Add chopped eggs, celery, dill, lemon juice, garlic powder, salt, and pepper to the yogurt mixture. Fold gently with a rubber spatula to keep egg pieces intact.

5. Taste and Adjust: Add smoked paprika if desired for depth. Taste and adjust salt or mustard to your preference—the Greek yogurt is tangier than mayo, so balance is key.

6. Prepare Lettuce Cups: Gently separate butter lettuce leaves and pat dry with paper towels. Choose the largest, most pliable leaves for easy handling.

7. Assemble and Serve: Spoon approximately 3–4 tablespoons of egg salad into each lettuce cup. Arrange on a plate and serve immediately for maximum crispness.

📊 Nutrition per Serving

Calories285 kcal

Protein30g

Carbohydrates8g

Fat12g

🏷️ Tags

#high-protein egg salad#Greek yogurt mayo substitute#low-calorie lunch lettuce wraps

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