These egg and vegetable salad wraps are my brown-bag upgrade — chopped hard-cooked eggs with crunchy cucumber, zucchini, carrot, and red onion folded into a Dijon-mayo dressing and rolled up with lettuce in a big tortilla. Thirty minutes, and lunch holds together all morning, which most wraps cannot say for themselves.
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 (2.65 oz) chopped cucumber
• 1/2 cup / 85 g (3 oz) chopped zucchini or yellow summer squash
• 1/4 cup / 40 g (1.41 oz) chopped red onion
• 1/4 cup / 30 g (1.06 oz) shredded carrot
• 2 tablespoons / 30 ml (1 fl oz) light or fat-free mayonnaise
• 1 tablespoon / 15 ml (0.5 fl oz) Dijon-style mustard
• 2 teaspoons / 10 ml (0.3 fl oz) milk
• 1/2 teaspoon (10 ml / 0.3 fl oz) snipped fresh basil, or 1/4 teaspoon (20 ml / 0.7 fl oz) 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 (0.18 oz) total fat (1 g / 0.04 oz sat. fat), 107 mg chol., 402 mg sodium, 21 g (0.74 oz) carb., 4 g (0.14 oz) fiber, 7 g (0.25 oz) 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 (960 ml) 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.
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Egg and Vegetable Salad Wraps
Ingredients
Method
- 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.
- 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.
- 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.
