Egg Salad Stuffed in Butter Lettuce Cups

Why This Works for Intermittent Fasting

Hard-boiled eggs are one of the best foods to break a fast with. They deliver complete protein (all essential amino acids), quality fat from the yolk, and virtually no carbohydrates — meaning insulin stays low after your first meal while your body gets the nutrients it needs. Using butter lettuce as a vessel instead of bread keeps the whole meal grain-free and light on the digestive system. After a 16–18 hour fast, this is exactly what your gut wants: protein-rich, easy to digest, satisfying without being heavy.

Ingredients

For the egg salad:

• 5 large eggs
• 2 tablespoons mayonnaise (full-fat, ideally made with avocado oil or olive oil)
• 1 teaspoon Dijon mustard
• 1 stalk celery, finely diced
• 1 tablespoon fresh chives or spring onion, finely chopped
• Salt and black pepper to taste
• Optional: a pinch of smoked paprika or a few capers for brightness

To serve:

• 1 head butter lettuce (also called Boston or Bibb lettuce), leaves separated and washed
• Lemon wedges (optional)

Instructions

1. Place the eggs in a small saucepan. Cover with cold water by about an inch. Bring to a boil over medium-high heat.
2. Once boiling, reduce heat to a gentle simmer and cook for 10 minutes.
3. Transfer the eggs to a bowl of iced water and let them cool for at least 5 minutes. Peel carefully.
4. Chop the peeled eggs into small pieces — roughly half-centimetre dice. Don't mash them completely; you want some texture.
5. In a mixing bowl, combine the chopped eggs with mayonnaise, mustard, diced celery, and chives. Mix gently until evenly coated.
6. Season well with salt and black pepper. Taste and adjust — a good egg salad needs generous seasoning.
7. Select the largest, most cup-shaped butter lettuce leaves (typically 6–8 leaves from one head).
8. Spoon the egg salad evenly into the lettuce cups.
9. Finish with a pinch of paprika or a few capers if using. Serve immediately with lemon wedges on the side.

Nutrition Per Serving

Fasting Compatibility

Best for: 16:8, 18:6, OMAD (as first meal). This recipe works equally well as a light lunch within a standard eating window or as a first meal after breaking a longer fast.

The combination of egg protein (particularly leucine) and fat from the yolk and mayonnaise satisfies hunger quickly and keeps blood sugar stable for hours. The celery adds a small amount of fibre and crunch without adding significant carbohydrates. The butter lettuce wrapping keeps it light — if you've fasted for 18+ hours, your digestive system will appreciate not being hit with a large grain-heavy meal straight away.

This recipe is for informational purposes only and is not medical advice.

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