Recipe type: Breakfast / lunch / healthy snack Prep time: 15 minutes Cook time: 10 minutes Total time: 25 minutes Servings: 3 wraps Difficulty: Easy
These wraps feature soft tortillas filled with creamy avocado, chopped hard-boiled eggs, red onion, fresh herbs, and a hint of paprika, matching the style of your reference photo.
1. Ingredients
For the wraps
| Ingredient | Quantity |
|---|---|
| Large flour tortillas | 3 (about 25 cm each) |
| Large eggs | 4 |
| Ripe avocado | 2 medium |
| Red onion, finely diced | ¼ medium |
| Fresh cilantro or parsley, chopped | 2 tbsp |
| Green onion, sliced | 1 tbsp |
| Lemon or lime juice | 1 tbsp |
| Black pepper | ¼ tsp |
| Paprika | ½ tsp |
| Salt | ¼ tsp, or to taste |
| Red chili flakes (optional) | A pinch |
Optional creamy additions
| Ingredient | Quantity |
|---|---|
| Plain Greek yogurt or mayonnaise | 1 tbsp |
| Dijon mustard | ½ tsp |
| Shredded cheddar cheese | 30 g |
2. Detailed preparation method
Step 1: Boil the eggs
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Place 4 eggs in a saucepan and cover with water.
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Bring to a boil, then reduce to a gentle simmer.
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Cook for 10–12 minutes for fully set yolks.
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Transfer to cold water for 5 minutes.
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Peel and chop 3 eggs. Slice the fourth egg for garnish if desired.
Step 2: Prepare the avocado
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Cut the avocados in half and remove the pits.
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Scoop the flesh into a mixing bowl.
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Mash with a fork, leaving a few small chunks for texture.
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Add lemon juice, salt, black pepper, and paprika.
Step 3: Make the egg salad
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Add the chopped eggs to the mashed avocado.
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Stir in red onion, cilantro or parsley, and green onion.
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Add Greek yogurt or mayonnaise and mustard if desired.
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Mix gently until creamy but still slightly chunky.
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Taste and adjust the seasoning.
Step 4: Warm the tortillas
Heat each tortilla in a dry skillet for 20–30 seconds per side until soft and flexible. Avoid overheating, which can make the tortillas crack when rolled.
Step 5: Fill the wraps
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Place one tortilla on a clean surface.
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Spoon one-third of the avocado egg mixture down the center.
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Add sliced egg, if reserved, and sprinkle with paprika and herbs.
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Fold the sides inward, then roll tightly from the bottom.
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Repeat with the remaining tortillas.
Step 6: Toast and serve
For the golden finish shown in the photo, place each wrap seam-side down in a lightly oiled skillet. Toast for 1–2 minutes per side until lightly browned. Cut diagonally and garnish with chopped herbs and paprika.
3. Nutrition information
Estimated nutrition per wrap — recipe makes 3
Approximately 400 calories
Protein
15 g
Carbohydrates
35 g
Total fat
23 g
Dietary fiber
8–10 g
Additional nutrition per wrap
Saturated fat
5–7 g
Total sugars
3–5 g
Sodium
450–700 mg
Estimates assume flour tortillas, 4 large eggs, 2 medium avocados, vegetables, and no optional cheese or creamy additions. Brands and tortilla sizes affect the final values.
Estimated nutrition for the full recipe
| Nutrient | Total for 3 wraps |
|---|---|
| Calories | 1,200 kcal |
| Protein | 45 g |
| Carbohydrates | 105 g |
| Total fat | 69 g |
| Dietary fiber | 24–30 g |
4. Tips for the best results
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Prevent soggy wraps: Drain excess moisture from the vegetables and add lemon juice just before mixing.
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Make them creamier: Add Greek yogurt or mayonnaise.
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Increase protein: Add extra egg whites or serve with a side of Greek yogurt.
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Reduce calories: Use smaller whole-wheat tortillas and replace mayonnaise with plain Greek yogurt.
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Add heat: Include jalapeños, chili flakes, or a dash of hot sauce.
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Make them vegetarian: The base recipe is vegetarian; check the tortilla ingredients if needed.
5. Storage and food safety
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Refrigerate leftover egg salad in an airtight container and use within 3–4 days.
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For the best avocado color and flavor, prepare the filling shortly before serving.
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Keep assembled wraps refrigerated and consume within 24 hours for best texture.
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Do not leave egg-filled wraps at room temperature for more than 2 hours.
Serving suggestion: Serve with cucumber slices, cherry tomatoes, fresh fruit, or a small green salad for a balanced breakfast or lunch.