Egg salad might be one of the most underrated lunches out there, and when you serve it in crisp butter lettuce cups instead of bread, it becomes a keto staple you'll come back to constantly. This version keeps things simple — hard-boiled eggs, good mayonnaise, a touch of Dijon mustard, and just enough crunch from celery and chives to keep every bite interesting. At only 2g net carbs per serving, you'd be hard-pressed to find a more macro-friendly lunch. The butter lettuce cups add a satisfying crunch and freshness that bread honestly can't compete with. It's ready in 15 minutes (assuming you've got your eggs boiled), requires no cooking, and packs beautifully for work lunches.

Why This Works on Keto

Eggs are one of the most keto-friendly foods available — high in fat, rich in protein, and virtually zero carbs. The mayo adds healthy fats that keep you satiated, while the lettuce wrap eliminates the carb-heavy bread entirely. With 22g of fat and 14g of protein, this dish delivers exactly the kind of macro ratio that supports ketosis. It's also incredibly portable, making it ideal for busy days when you need something quick and reliable.

Ingredients

  • 8 large eggs, hard-boiled and peeled
  • 80g full-fat mayonnaise
  • 1 teaspoon Dijon mustard
  • 1 stalk celery (about 50g), finely diced
  • 2 tablespoons fresh chives, finely chopped
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon smoked paprika
  • 1 teaspoon lemon juice
  • 8-12 large butter lettuce leaves, washed and dried
  • Pinch of cayenne pepper (optional)

Instructions

  1. Place the hard-boiled eggs on a cutting board. Roughly chop six of them into small pieces. Set the remaining two aside.
  2. Mash the two remaining eggs with a fork in a large bowl until they form a chunky paste — this creates a creamier base for the salad.
  3. Add the mayonnaise, Dijon mustard, lemon juice, salt, pepper, smoked paprika, and cayenne if using. Stir until well combined.
  4. Fold in the chopped eggs, diced celery, and chives. Mix gently — you want a combination of creamy and chunky textures.
  5. Taste and adjust seasoning. The salad should be well-seasoned since the lettuce is quite mild.
  6. Spoon the egg salad into the butter lettuce cups, dividing evenly.
  7. Garnish with an extra sprinkle of paprika and chives if desired.
  8. Serve immediately, or pack the egg salad and lettuce separately for a work lunch.

Tips & Variations

  • Perfect hard-boiled eggs: Place eggs in a single layer in a pot, cover with cold water by 2cm. Bring to a boil, then cover and remove from heat. Let sit for 10 minutes, then transfer to an ice bath. They'll peel cleanly every time.
  • Add avocado: Fold in half a diced avocado for extra creaminess and healthy fats. It adds about 2g net carbs per serving.
  • Curry egg salad: Skip the Dijon and paprika, and add 1 teaspoon of curry powder and a tablespoon of finely chopped cilantro for an Indian-inspired twist.
  • Make it crunchy: Add 2 tablespoons of diced dill pickles or a sprinkle of everything bagel seasoning on top.
  • Meal prep: The egg salad keeps well in the fridge for up to 3 days. Keep it separate from the lettuce leaves until you're ready to eat.
Can I use a different lettuce for the wraps?
Butter lettuce works best because the leaves are large, flexible, and cup-shaped, making them perfect for holding fillings. Iceberg lettuce is another good option — it's crunchier and holds up well. Romaine hearts can work too, though the leaves are narrower so you'll need to use them more like boats.
How many carbs are in eggs?
Eggs contain less than 1g of carbs each, making them one of the most keto-friendly protein sources. The small amount of carbs in this recipe comes primarily from the celery, mustard, and mayonnaise. It's one of the reasons egg-based dishes are such a reliable choice on keto.
Can I make this ahead for meal prep?
Yes, the egg salad itself keeps well in an airtight container in the fridge for up to 3 days. The key is to store it separately from the lettuce leaves — assemble just before eating so the lettuce stays crisp. You can also boil a large batch of eggs at the start of the week and make fresh egg salad as needed.