Say goodbye to sad desk lunches! We’re taking the humble egg salad sandwich and giving it a vibrant, crunchy makeover. Packed with fresh garden vegetables like crisp cucumber, zucchini, and sweet carrots, all tossed in a light and tangy Dijon dressing, these wraps are the perfect solution for a quick, healthy, and utterly delicious meal. Ready in just 30 minutes, they’re proof that fast food can be fantastic food. Let’s get wrapping!
Ingredients
• 3 large hard-cooked eggs, chopped
• 1/2 cup / 75 g chopped cucumber
• 1/2 cup / 85 g chopped zucchini or yellow summer squash
• 1/4 cup / 40 g chopped red onion
• 1/4 cup / 30 g shredded carrot
• 2 tablespoons / 30 ml light or fat-free mayonnaise
• 1 tablespoon / 15 ml Dijon-style mustard
• 2 teaspoons / 10 ml milk
• 1/2 teaspoon snipped fresh basil, or 1/4 teaspoon dried
• 1 dash paprika
• 3 10-inch / 25-cm multigrain, spinach, or vegetable flour tortillas
• 3 large leaves leaf lettuce
• 1 large roma tomato, thinly sliced
Instructions
1. Make the Egg Salad: In a large bowl, combine the chopped eggs, cucumber, zucchini, red onion, and carrot. In a separate small bowl, whisk together the mayonnaise, mustard, milk, basil, and paprika until smooth. Pour the dressing over the egg mixture and toss gently to coat.
2. Assemble the Wraps: Lay each tortilla flat and line with a lettuce leaf. Arrange the tomato slices slightly off-center on the lettuce. Spoon the egg salad mixture evenly over the tomatoes.
3. Fold and Serve: Fold in the opposite sides of each tortilla, then roll up tightly from the bottom. Cut the finished wraps diagonally into quarters and serve immediately.
Nutritional Information
• PER SERVING: 161 cal., 5 g total fat (1 g sat. fat), 107 mg chol., 402 mg sodium, 21 g carb., 4 g fiber, 7 g pro.
Pro Tips
• For easy meal prep, make the egg salad filling ahead of time and store it in an airtight container in the refrigerator for up to 3 days. Assemble the wraps just before serving to prevent sogginess.
• Boost the flavor and nutrition by adding a handful of baby spinach, a sprinkle of feta cheese, or some mashed avocado directly into the egg salad mixture.
• This versatile egg salad is also delicious served in pita pockets, on a toasted English muffin, or simply scooped up with your favorite crackers.
FAQ
Q: How can I make this egg salad wrap vegan
A: To make this wrap vegan, substitute the hard-cooked eggs with an equal amount of mashed firm tofu or chickpeas. For the dressing, simply use your favorite plant-based mayonnaise. This creates a delicious and completely vegan-friendly lunch.
Q: Is there a healthy substitute for mayonnaise in this recipe
A: Yes, for a healthier, high-protein alternative, you can replace the mayonnaise with an equal amount of plain Greek yogurt. For a dairy-free option rich in healthy fats, try using mashed avocado instead. Both will create a wonderfully creamy dressing.
Q: How can I add more protein to this vegetarian wrap
A: To easily boost the protein, consider mixing in 1/4 cup of chickpeas, edamame, or a sprinkle of feta cheese into the egg salad. Using a high-protein or whole-wheat tortilla is another great way to increase the overall protein content of your meal.
Q: How long does this vegetable egg salad last for meal prep
A: The prepared egg salad filling stays fresh and delicious for up to 3 days when stored in an airtight container in the refrigerator. To prevent the tortillas from becoming soggy, it’s best to assemble the wraps just before serving.
