These Chopped Egg Salad Wraps are a modern take on the traditional egg salad, combining classic ingredients with nutritious twists and a bold, satisfying flavour. These wraps are simple to prepare, yet full of texture and contrast — creamy boiled eggs, ripe avocado, tangy mustard, and refreshing spring onion, all chopped together into a vibrant, protein-rich filling. Wrapped in a low-carb wrap and lightly toasted for a satisfying crunch, this dish is as nourishing as it is delicious.
This recipe is inspired by the convenience and appeal of grab-and-go lunches, but reimagined for those seeking a more health-conscious, balanced option. With high-protein yoghurt (Skyr) and light mayonnaise in place of heavier dressings, it offers all the creaminess of a classic egg mayo without the excess fat or heaviness. The inclusion of spinach and avocado adds essential nutrients, fibre, and healthy fats, making this a well-rounded meal that supports sustained energy and satiety.
Ideal for busy days or easy meal prep, Chopped Egg Salad Wraps are quick to assemble and make the most of fresh, accessible ingredients. The chopping method ensures every bite is packed with flavour, and toasting the wrap adds both texture and warmth that elevates it from a simple salad to a deeply satisfying lunch or light dinner. Whether you’re looking to fuel a workout, impress with a nutritious packed lunch, or simply enjoy a hearty meal that feels indulgent but isn’t, this recipe ticks every box.
Perfectly suited to low-carb or high-protein diets, the wraps can also be customised to suit vegetarian, dairy-free, or gluten-free preferences. It’s a smart, delicious choice that proves healthy eating doesn’t need to be boring or bland.
If you are looking for more Low Carb High Protein recipes don’t forget to check them here!
Why You Will Love These Chopped Egg Salad Wraps
You’ll love these Chopped Egg Salad Wraps because they offer the perfect harmony of creaminess, freshness, and crunch in every bite. The recipe is cleverly designed to be both satisfying and nutritious, offering protein and healthy fats in a compact, portable form. If you’re someone who enjoys bold, punchy flavours but also values clean, whole ingredients, this dish will quickly become a go-to in your kitchen.
The texture is a major highlight — by chopping the ingredients together rather than mixing them in a bowl, you create a rustic, creamy consistency with small bites of egg, avocado, and spinach in every mouthful. It’s a tactile, flavour-packed method that turns ordinary ingredients into something greater than the sum of its parts.
What’s more, the wraps are incredibly convenient. From start to finish, the entire recipe can be prepared in under 15 minutes, making it ideal for time-poor weekdays or last-minute meals. Yet, despite the speed and simplicity, it feels indulgent and thoughtfully made.
The use of Skyr and light mayonnaise makes it a healthier alternative to traditional egg mayo sandwiches, and the inclusion of spinach and avocado ups the nutritional value considerably. Plus, with low-carb wraps, you’re keeping the dish light on carbohydrates while still feeling full and fuelled.
These wraps are also endlessly customisable — ideal for those who like to mix things up. Whether you enjoy them hot or cold, as a wrap or a filling for a salad bowl, the versatility is one more reason to fall in love with this vibrant dish.
Don’t forget to also check my Chicken and Avocado Burritos
Equipment You Will Need
Chopped Egg Salad Wraps require minimal kitchen equipment, making them a perfect option even for those with limited culinary tools or space. Here’s what you’ll need:
- Sharp knife – A good quality chef’s knife is essential for the chopping method used in this recipe. It ensures precision and helps blend the ingredients into that creamy, rustic texture without mashing them completely.
- Chopping board – Choose a large, clean chopping board with enough space to work efficiently. A non-slip board is ideal for safety and control while chopping.
- Saucepan – To boil the eggs, you’ll need a small to medium saucepan with enough room to cover the eggs with water and boil them evenly.
- Toaster or frying pan – For the final step, toasting the wraps helps seal them and adds warmth and crispiness. A dry frying pan over medium heat or a panini press works perfectly for this.
- Spatula or tongs – If you’re toasting in a pan, a spatula or pair of tongs will help flip and remove the wraps safely.
This recipe is ideal for students, busy professionals, or anyone looking for a no-fuss, satisfying meal with very little washing-up required.
Ingredients
(Serves 2)
- 4 boiled eggs
Rich in protein, eggs provide the creamy base of the salad and help keep you full. - 1 ripe avocado
Adds creaminess and healthy fats for richness and satiety. - 2 tbsp Skyr (approx. 60g)
A thick, high-protein Icelandic yoghurt that gives a tangy creaminess without excess fat. - 1 spring onion
Adds a mild, fresh onion flavour for balance and a touch of crunch. - 1 tsp Dijon mustard
Offers a subtle kick and tang to lift the whole mix. - 1 tbsp light mayonnaise (approx. 15g)
Adds smoothness and traditional egg salad flavour while keeping calories lower. - Handful of spinach leaves
Provides fresh greenery and extra vitamins and fibre. - Salt and pepper, to taste
Essential for seasoning and drawing out the flavours. - 2 low-carb wraps
Serve as the carrier for your salad — lower in carbs but still satisfying.
Method
Step 1: Prepare the Work Surface
Place all the ingredients on a large, clean chopping board. Make sure your boiled eggs are peeled and your avocado is halved and pitted.
Step 2: Chop Ingredients Together
Using a sharp knife, begin chopping all the ingredients together on the board. Keep chopping and folding the mixture over itself until it becomes a well-mixed, creamy consistency. This technique blends and breaks down the ingredients into a cohesive filling.
Step 3: Fill the Wraps
Divide the chopped mixture in half. Lay out your low-carb wraps and spoon one portion of the egg salad into the centre of each. Roll tightly from one end, tucking in the sides as you go to form a secure wrap.
Step 4: Toast the Wraps
Heat a dry frying pan over medium heat. Place each wrap seam-side down and toast for 1–2 minutes on each side until golden and lightly crisp. Serve immediately.
Nutrition
(Per Serving, Approximate)
- Calories: 320 kcal
- Protein: 22g
- Fat: 22g
- Carbohydrates: 8g
- Sugars: 2g
- Fibre: 5g
Note: Nutritional values are estimates and may vary depending on the specific brands and ingredients used.
Tips for Making These Chopped Egg Salad Wraps
For the best results, use eggs that are hard-boiled but not overcooked — the yolks should be just firm without a grey ring. This keeps the texture creamy and smooth. You can boil the eggs ahead of time and store them in the fridge for up to three days, making the recipe even quicker to prepare.
When choosing your avocado, look for one that yields slightly when pressed but isn’t mushy. A ripe avocado adds essential creaminess and helps hold the mixture together. If your avocado is a bit firm, you can mash it slightly before chopping to help blend it in better.
Skyr adds a great protein boost and helps lighten the mixture. If you don’t have Skyr, Greek yoghurt works as an excellent substitute. Make sure it’s plain and unsweetened to keep the flavours balanced.
Don’t skip the mustard — it’s the ingredient that gives the mix a subtle depth and zing. Dijon is preferred for its smooth heat, but wholegrain or English mustard can be used for variation.
When toasting the wraps, make sure your pan isn’t too hot to avoid burning them before they crisp. If you want extra crunch, lightly oil the pan or press the wraps with a spatula while cooking.
How to Best Serve These Chopped Egg Salad Wraps
These wraps are versatile and suitable for a variety of serving occasions. Serve them hot straight from the pan for a comforting lunch or quick dinner, or pack them cold for a convenient lunchbox option. Their sturdy structure makes them ideal for on-the-go meals or picnics.
If serving at home, pair the wraps with a light side salad — think rocket, cherry tomatoes, and cucumber with a lemon vinaigrette. You can also serve with vegetable crudités and hummus for added variety and fibre.
Cut the wraps in half diagonally and arrange them on a platter for sharing at brunches or casual gatherings. They also work well served in mini wrap form as finger food or appetisers.
For a heartier meal, add a small side of sweet potato fries, or for something lighter, try a bowl of seasonal soup alongside the wrap. The rich, creamy filling contrasts well with brothy textures like a tomato or vegetable soup.
Customise These Chopped Egg Salad Wraps
This recipe is easy to customise to suit various preferences or dietary needs. To make it vegetarian or dairy-free, use a plant-based yoghurt alternative in place of Skyr, and opt for vegan mayonnaise. The creamy avocado ensures you won’t lose the luxurious texture.
If you’d like to boost the protein content even more, consider adding chopped cooked chicken breast or crumbled tofu. For a Mediterranean twist, include chopped olives, sun-dried tomatoes, or a sprinkle of feta cheese.
Want more crunch? Add diced celery, cucumber, or even chopped pickles for texture and tang. If you’re looking for extra spice, stir in a dash of hot sauce or chopped jalapeños.
Low-carb wraps can be substituted with large lettuce leaves for a lighter, grain-free option. You can also serve the filling in a bowl as an egg salad alongside crackers, wholegrain toast, or roasted vegetables.
How to Store These Chopped Egg Salad Wraps
If you’re prepping ahead, you can store the chopped egg mixture in an airtight container in the fridge for up to 2 days. It’s best to assemble the wraps just before eating to prevent them from becoming soggy.
If you do need to store assembled wraps, wrap them tightly in foil or baking paper and keep them in the fridge for up to 24 hours. Toast just before serving to revive the texture.
Avoid freezing, as the mayonnaise and avocado don’t freeze well and can separate when thawed, altering both texture and flavour.
Conclusion
Chopped Egg Salad Wraps are the perfect combination of nutritious ingredients and satisfying flavour, wrapped up in a quick and convenient format. Whether you’re cooking for yourself, meal prepping for the week, or need a reliable lunch on the go, this recipe delivers on all fronts.
Packed with protein, fibre, and healthy fats, they’ll keep you full and energised throughout the day, while the fresh herbs, mustard, and yoghurt provide a tangy, creamy finish. The chopping method keeps it rustic yet cohesive, and the final toasting step adds a warm, comforting crunch.
These wraps are easy to adapt for different tastes or dietary requirements and offer a healthier alternative to typical egg salad sandwiches. Once you’ve tried them, you’ll find yourself coming back to this recipe time and time again — not just for the ease and simplicity, but because they taste fantastic too.
If you are looking for more Low Carb High Protein recipes don’t forget to check them here!
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Chopped Egg Salad Wraps
Ingredients
- 4 hard-boiled eggs, peeled
- 1 ripe avocado
- 2 tbsp Skyr (60g) or plain Greek yoghurt
- 1 tbsp light mayonnaise (15g)
- 1 spring onion, chopped
- 1 tsp Dijon mustard
- A handful of spinach
- Salt and pepper, to taste
- 2 low-carb wraps
Instructions
- Chop: On a chopping board, finely chop the boiled eggs, avocado, spinach, and spring onion together.
- Mix: Add Skyr, mayo, mustard, salt, and pepper. Continue chopping and folding until creamy.
- Wrap: Spoon the mixture into each wrap. Roll tightly, tucking the sides in.
- Toast (optional): Toast in a dry pan over medium heat for 1–2 minutes per side until golden and crisp.
- Serve hot or cold.
Nutrition Information:
Yield: 2Amount Per Serving: Calories: 320Carbohydrates: 8gProtein: 22g
