Egg and Avocado Chopped Salad Wraps

This is one of those recipes I come back to again and again, especially when I want something quick, nourishing, and genuinely satisfying. The combination of eggs and avocado creates a creamy, rich egg and avocado salad without feeling heavy, and the chopped salad style makes every bite balanced and flavourful. From a nutrition coaching perspective, this is a brilliant option for stable energy: high-quality protein from eggs and Skyr, healthy fats from avocado, and fibre from greens. It works beautifully as a quick lunch recipe, a light dinner, or part of your easy meal prep routine for busy weeks.

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 

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.

Tips and Variations

• Add chopped cucumber or celery for extra crunch
• Sprinkle with smoked paprika or chilli flakes for heat
• Add fresh herbs like dill or parsley for freshness
• Turn it into a chopped salad bowl and skip the wrap for an ultra-low carb option

FAQs

Can I make this ahead for meal prep?
Yes. Prepare the chopped salad and store separately from the wraps for best texture.

Is this suitable for low carb diets?
Absolutely. Using low-carb wraps or lettuce cups keeps it well within low carb recipes.

Can I make it dairy-free?
Yes. Swap Skyr and mayo for dairy-free yoghurt or mashed avocado.

Will the avocado go brown?
A little lemon juice helps, but storing airtight also slows oxidation.

Can I eat this as a salad without a wrap?
Definitely. It works beautifully as a chopped salad bowl.

Storage, Serving and Reheating

• Storage: Keep the chopped salad in an airtight container for up to 24 hours.
• Serving: Best served fresh or slightly chilled.
• Reheating: Toast wraps fresh; avoid reheating the salad itself to maintain texture.

  

Final Note

If you try this recipe, leave a comment or rating below. I love hearing how you adapt these quick lunch recipes to suit your routine.

This egg and avocado chopped salad wrap is simple, nourishing, and endlessly adaptable. It’s proof that easy meal prep doesn’t have to be boring — just balanced, fresh, and satisfying.

Alex 🙂