Egg Salad Wrap
One of my very favorite sandwiches before doing low-calorie was always egg salad sandwiches. They were super easy to make and perfect for meal prep as well as for an easy lunch. However, since starting a low-calorie diet, I have had to get creative with my sandwich options. That’s where this delicious low-calorie egg salad wrap comes in!
I am all about making delicious and satisfying meals that fit into a healthy lifestyle. We understand the struggle of finding tasty options while still sticking to dietary restrictions, which is why we love sharing recipes like this one.
Ingredients
Here is a quick look at what you will need. You can find the full measurements in the recipe card below.
- keto tortillas
- Hard-boiled eggs chopped
- Celery chopped
- Green onion chopped
- Chopped parsley
- Roma tomato sliced thinly
- Green leaf lettuce
- Mayonnaise dijon
- mustard
- Salt and black pepper to taste
See recipe card for quantities.
Instructions
This is a quick overview of the steps. See the Recipe card below for the rest.
Add the eggs, celery, green onions, parsley, mayonnaise, dijon and salt and pepper to taste in a mixing bowl, and stir to combine.
Lay a tortilla on a flat surface. Cut the center of the tortilla out to the right-hand side. In the bottom right-fourth of the tortilla, place ¼ of the egg salad mixture.
Layer some of the tomato slices in the bottom left fourth of the tortilla.
Place some of the lettuce in the upper left corner of the tortilla.
Add another ¼ of the egg salad mixture into the upper right corner.
Fold the bottom right corner of the tortilla up and over the bottom left section. Continue to fold the tortilla up and over until the layered wrap is complete. Repeat steps 3-9 to complete the second wrap.
Variations and Substitutions
- Vegan – replace the egg salad with mashed chickpeas and vegan mayo for a plant-based alternative.
- Low-carb – substitute the Tortilla wrap for lettuce leaves to reduce the carb count.
- Mexican twist – add salsa, red onion, avocado, and cilantro to give this wrap a Mexican flair.
- Asian fusion – mix in soy sauce and sesame oil into the egg salad mixture and top with sliced green onions for an Asian-inspired wrap.
- Mediterranean style – swap out regular lettuce for arugula, add in some feta cheese, fresh Dill, olives, and red onion for a Mediterranean twist on this wrapDeluxe – add guacamole or crispy onions.
Equipment
- Medium Bowl
- Fork for mashing
Storage
Storage: Store leftovers in an airtight container for 2-3 days
Freezing: You can store it but once defrosted it changes the texture of the eggs
Reheat No need to reheat.
Pro Tips
- Make sure to cook your egg for 6-7 minutes for the perfect hard-boiled egg.
- Peel them under cold water to make it easier to peel.
- You can omit the wrap by making Lettuce wraps instead
- Instead of using mayonnaise, you can use Greek yogurt
FAQ
Yes, it is a healthy high protein lunch
2-3 days in the frig
You can add more mayonnaise, Greek yogurt or a splash of oil to the mixture. Another option is to add chopped pickles or avocado for extra moisture.
Keto Egg Salad Layered Wrap
Equipment
- Medium Bowl
- Fork for mashing
Ingredients
- 2 Large keto tortillas
- 4 Hard boiled eggs chopped
- ¼ C. Celery chopped
- ¼ C. Green onions chopped
- 2 Tbsp. Chopped parsley
- 1 Roma tomato sliced thinly
- 1 C. Green leaf lettuce
- 2 Tbsp. Mayonnaise
- 1 tsp. Dijon Mustard
- Salt and pepper to taste
Instructions
- Add the eggs, celery, green onions, parsley, mayonnaise, dijon and salt and pepper to taste in a mixing bowl, and stir to combine.
- Lay a tortilla on a flat surface. Cut the center of the tortilla out to the right-hand side. In the bottom right-fourth of the tortilla, place ¼ of the egg salad mixture.
- Layer some of the tomato slices in the bottom left fourth of the tortilla.
- Place some of the lettuce in the upper left corner of the tortilla.
- Add another ¼ of the egg salad mixture into the upper right corner.
- Fold the bottom right corner of the tortilla up and over the bottom left section. Continue to fold the tortilla up and over until the layered wrap is complete. Repeat steps 3-9 to complete the second wrap.
Notes
Disclaimer:
Any nutritional data I provide is an approximation and actual dietary information can vary based on ingredients and proportion sizes.
