Spring Garden Egg Salad Lettuce Wraps
Summary:
This simple dish delivers a trifecta of nourishment: protein from the eggs, healthy fats from the mayo and hemp seeds, and fermented goodness from the sauerkraut. Wrapped in lettuce, it’s light but satisfying, easy on blood sugar, and full of minerals from garden herbs. It's easy, toddler-friendly, and perfect for the mom who doesn’t want to overthink lunch.
Ingredients
6 local pasture-raised eggs
A dollop of avocado oil mayo (ditch the seed oils)
1-2 tbsp Dijon mustard
3-4 splashes of organic Worcestershire sauce
1 head fresh butter lettuce (or whatever is local and big leaved)
A handful of finely chopped red onion
A handful of fresh dill, chopped
A handful of microgreens (we used Sunflower), chopped
For a crunch, I'll dice celery, apples, pickles or even grapes (whatever flavor you're going for)
1 handful of organic hemp seeds
A couple dashes of everything bagel seasoning
1 tbsp raw sauerkraut (garlic or classic)
Sea salt + pepper to taste
Sumac is a great topper for a little elevation!
Instructions
Prep Time: 10 minutes
Cook Time: 12 minutes (for boiling eggs)
Serves: 2–3
Place eggs in a pot, cover with cold water, and bring to a gentle boil. (Pro tip: if you gently tap the top ends of your eggs with a spoon until you hear a small crack before boiling, you'll find the shells easily peel off)
Turn the heat off and cook for 10-12 minutes (depending on your preferences of wellness), then transfer to an ice bath. Peel when cool.
Mash peeled eggs in a bowl with avocado oil mayo, Dijon mustard, salt, and pepper until well combined but still textured.
Fold in the diced red onion, fresh dill, hemp seeds, and a spoonful of sauerkraut.
Top with your prefered seasonings. My go-to include onion powder, garlic powder, and paprika. Season with your heart, not a teaspoon.
Rinse and dry lettuce leaves. Gently scoop egg salad into each leaf like a little boat.
Serve immediately, ideally outside with bare feet on the earth and sunshine on your skin.
Tips & Variations
Add diced pickles or celery for crunch.
Swap red onion for chives or scallions.
Try arugula or microgreens as an extra topping.
Leftover egg salad keeps well in the fridge for 2 days.
Nourishment Notes
This simple dish delivers a trifecta of nourishment: protein from pasture-raised eggs, healthy fats from avocado oil mayo and hemp seeds, and probiotic support from raw sauerkraut. But it doesn’t stop there:
Eggs – A perfect protein, rich in choline for brain health and healthy cell membranes. Pasture-raised eggs also contain more omega-3s and vitamin D.
Avocado Oil Mayo – A stable, anti-inflammatory fat source that supports satiety and absorption of fat-soluble vitamins.
Hemp Seeds – Rich in plant-based omega-3s and complete protein. They also contain magnesium and zinc for hormone and mood support.
Raw Sauerkraut – Supports digestion and gut health through live probiotic cultures and lactic acid.
Microgreens – Nutrient-dense and antioxidant-rich, with far more concentrated vitamins and minerals than mature greens.
Fresh Dill & Red Onion – Offer digestive enzymes, anti-inflammatory benefits, and flavor that supports culinary satisfaction without excess salt or sugar.
Lettuce Wraps – Keep the dish grain-free and blood sugar-friendly, while still offering crunch and volume.
