Egg Salad Wrap (Low Carb Recipe)

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This egg salad wrap is a delicious, protein-packed meal on the go. Pack it for lunch or enjoy it for a snack!

Clean Eating Low Carb Egg & Avocado Wrap

This new way of eating has been quite the adventure for me. I had forgotten all those little potholes that pop up when you are starting a new way of eating. I know many people out there can just switch gears, but it’s not always that simple for people. I know for me, breakfast has been a challenge.

If you read my blog with any regularity, you probably know that breakfast has always been my “problem meal”. Most low carb eaters enjoy bacon and eggs for breakfast every morning. That’s all well and good, but it can get boring. And me + food boredom = falling off the wagon pretty quickly. So I have to keep it interesting.

The nice thing about these wraps is that they are not specifically a breakfast food. You could have them for lunch or dinner as well. I just like to make a big batch of this stuff and keep it in the fridge. that way, all I have to do during the week is spoon some of the mix into pre-washed lettuce leaves and I’m out the door. It’s tasty and it’s fantastically easy. Even the prep on this is quick and simple. And I must say, they are surprisingly filling! But I find that a lot with low carb food. Like it or not, fat fills you up!

And, as promised, I also have ideas for how to make this with lower fat and calories. Just click the page numbers next to the green “Print” button below to see my variations and approximate nutrition data.

Storage: This will keep for about 3-5 days in the fridge. This is not recommended for freezing.

MORE HEALTHY WRAP RECIPES:

Low Carb Egg And Avocado Wrap
Copyright Information For The Gracious Pantry

EGG SALAD WRAP:

Clean Eating Low Carb Egg & Avocado Wrap

Low Carb Egg And Avocado Wrap 

This version is lower in carbs and higher in fats. See the second version below for one that is higher in carbs and lower in fat.
Print Pin Rate
Course: Wraps
Cuisine: American
Servings: 9 servings
Calories: 201kcal
Author: The Gracious Pantry

Ingredients

  • 10 large hard boiled eggs (chilled)
  • 2 medium avocados
  • 1/4 cup mayonnaise (no sugar added)
  • 1/2 tsp. garlic powder
  • 1 tbsp. minced red onion
  • 1/2 tsp. dried parsley (or 1 tbsp. finely chopped fresh parsley)
  • salt to taste
  • large lettuce leaves (for the wrap)

Optional Additions:

  • shredded, cooked chicken
  • cooked shrimp

Instructions

  • Peel and slice or chop all the eggs.
  • Remove the avocado from its skin and cut into small pieces.
  • In a large mixing bowl, combine all the ingredients except the avocado, mixing well to distribute the mayo.
  • When everything is mixed, gently fold in the avocado pieces until well combined.
  • Add salt to taste.Spoon onto washed and dried, large lettuce leaves, fold like a taco and enjoy!

Notes

Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.

Nutrition

Serving: 0.5cup | Calories: 201kcal | Carbohydrates: 5g | Protein: 8g | Fat: 17g | Saturated Fat: 3g | Cholesterol: 210mg | Sodium: 112mg | Potassium: 287mg | Fiber: 3g | Sugar: 1g | Vitamin A: 354IU | Vitamin C: 4mg | Calcium: 33mg | Iron: 1mg

If you prefer a higher carb, lower fat and calorie version, try the following, but be prepared to adjust the seasonings to your liking. Thankfully, this dish is easy to “taste-as-you-go”. Also be aware that when using Greek yogurt, you will get that “tangy” flavor from the yogurt. You need to be okay with that because it will definitely come through in this recipe. Also, if it still isn’t low enough in fats, you can cut down slightly on the avocado. You can reduce it by about a 1/2 an avocado and still have a good salad.

Also note that this is a naturally low carb dish if you use the lettuce leaves. So if you want to add more carbs, this would be delicious in a clean, whole-grain tortilla.

Clean Eating Low Carb Egg & Avocado Wrap

Egg Salad Wrap (Lower Fat Version)

This version is higher in carbs and lower in fat from the version seen above.
Print Pin Rate
Course: Main Course, Wraps
Cuisine: American
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 9 servings
Calories: 162kcal
Author: The Gracious Pantry

Ingredients

  • 10 large hard boiled eggs (chilled)
  • 2 medium avocados
  • 1/4 cup Greek yogurt (use non-fat if the fat is a big issue for your eating plan)
  • 1/2 tsp. garlic powder
  • 1 tbsp. minced red onion
  • 1/2 tsp. dried parsley (or 1 tbsp. finely chopped fresh parsley)
  • salt to taste
  • 1 standard whole wheat tortilla (for wrap)

Instructions

  • Peel and slice or chop all the eggs.
  • Remove the avocado from its skin and cut into small pieces.
  • In a large mixing bowl, combine all the ingredients except the avocado, mixing well to distribute the mayo.
  • When everything is mixed, gently fold in the avocado pieces until well combined.
  • Add salt to taste.
  • Spoon onto washed and dried, large lettuce leaves OR a clean tortilla, fold like a taco or burrito and enjoy! 

Notes

Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.

Nutrition

Serving: 0.5cup | Calories: 162kcal | Carbohydrates: 25g | Protein: 9g | Fat: 12g | Saturated Fat: 3g | Cholesterol: 208mg | Sodium: 75mg | Potassium: 294mg | Fiber: 3g | Sugar: 1g | Vitamin A: 354IU | Vitamin C: 4mg | Calcium: 39mg | Iron: 1mg

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8 Comments

  1. Congrats on pounds released!! And being back on track…some of us can’t just metabolize carbs of pasta, etc no matter how much we enjoy them! Check out Low Carb 1-2-3 by Rozanne Gold and Helen Kimmel- was my guide to releasing 35 lbs!!

    1. The Gracious Pantry says:

      Savvy – Thanks! I will!

  2. These sound fabulous! I’ve made avocado egg salad before, but had forgotten about it. I just started a Whole30 on Sunday and definitely needed another way to eat eggs. Even for lunch, this is a great idea. Keep up the good work!
    Blessings,
    Nici

    1. The Gracious Pantry says:

      Nici – Thanks so much! It’s a delicious way to shake up the ol’ meal plan!

  3. Lauren McGill @TheOrganizedPantry.org says:

    I totally agree about breakfast being one of the biggest challenges! This is a great high-protein, low-carb solution and it looks yummy too. Love the lettuce wrap idea for breakfast. Genius. Thanks for sharing the inspiration! – Lauren

    1. The Gracious Pantry says:

      Lauren – Thank so much! I really do struggle with breakfast. But recipes like this make life a bit easier. 🙂

  4. Thanks for another great recipe, Tiffany — especially one which combines two of my low carb staples: egg salad and avocado.

    I’m a terrible mess with lettuce wraps, so I’ll just mix in a cup of lettuce shreds to each serving. Same idea, but far less chance of wearing my lunch

    1. The Gracious Pantry says:

      Melissa – LOL! Great idea!! I’m that way with white clothes and coffee. If I’m wearing white, it’s pretty much a guarantee I’m going to spill my coffee. I don’t own a lot of white…

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