Avocado Egg Salad Roll-Ups: A Healthy, Protein-Packed Lunch

Introduction

These Avocado Egg Salad Roll-Ups are a fresh, creamy, and satisfying twist on classic egg salad—wrapped in soft tortillas for an easy, no-mess meal! Packed with protein, healthy fats, and vibrant flavors, they’re perfect for meal prep, picnics, or a quick lunch.

Why You’ll Love This Recipe

Ready in 15 minutes – No cooking required (use pre-boiled eggs!)
High-protein & low-carb – Great for keto or healthy eating
No mayo needed – Creamy avocado replaces it perfectly
Kid-friendly – Fun to roll and eat

Ingredients You’ll Need

For the Egg Salad Filling:

• 4 hard-boiled eggs, chopped
• 1 ripe avocado, mashed
• 1 tbsp Greek yogurt or sour cream (optional, for extra creaminess)
• 1 tsp Dijon mustard
• 1 tbsp lemon juice
• ½ tsp garlic powder
• ¼ tsp salt
• ¼ tsp black pepper
• 2 tbsp chopped fresh chives or green onions

For Assembling:

• 4 large tortillas (spinach, whole wheat, or low-carb)
• 1 cup baby spinach or arugula
• 4 slices turkey or ham (optional, for extra protein)
• ¼ cup shredded carrots or sliced cucumber (for crunch)

Step-by-Step Instructions

1. Make the Avocado Egg Salad

1. In a bowl, mash the avocado with lemon juice (this prevents browning).
2. Add chopped eggs, Greek yogurt (if using), mustard, garlic powder, salt, pepper, and chives. Mix gently.

Pro Tip: For smoother texture, pulse everything in a food processor briefly.

2. Assemble the Roll-Ups

1. Lay out tortillas and spread each with ¼ of the egg salad.
2. Layer with spinach, turkey/ham (if using), and veggies.
3. Roll tightly, tucking in the sides as you go.

3. Serve & Enjoy!

• Slice in half diagonally for a pretty presentation.
• Secure with toothpicks if needed for packed lunches.

Make-Ahead Tip: Wrap tightly in parchment paper or foil to prevent sogginess.

Expert Tips for Perfect Roll-Ups

Flavor Variations

• Spicy: Add ½ tsp sriracha or diced jalapeños
• Mediterranean: Swap chives for dill and add crumbled feta
• Bacon lovers: Mix in 2 tbsp cooked, crumbled bacon

Storage & Meal Prep

• Fridge: Keeps for 1 day (avocado may brown slightly).
• Longer storage: Omit avocado—use ½ cup Greek yogurt + 1 tbsp mayo instead.
• Freezing: Not recommended (avocado texture changes).

Troubleshooting

Problem: Tortillas cracking?
Solution: Warm for 10 seconds in the microwave first.

Problem: Too runny?
Solution: Use thicker tortillas or add 1 tbsp almond flour to the filling.

Frequently Asked Questions

Can I use store-bought egg salad?

Yes! Just mix with ½ mashed avocado for creaminess.

What’s the best tortilla for low-carb?

Use coconut wraps or lettuce leaves for a carb-free option.

How do I prevent browning?

Extra lemon juice helps, but eat within 4-6 hours for best color.

Can I make this vegan?

Replace eggs with mashed chickpeas and use vegan yogurt.

Why These Roll-Ups Are a Lunch Game-Changer

No boring sandwiches – Fun to eat and packed with flavor
Balanced macros – Protein + healthy fats + fiber
Portable – Perfect for work or school lunches

Avocado Egg Salad Roll-Ups: A Healthy, Protein-Packed Lunch

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• Author: Lara Smith

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Description

These Avocado Egg Salad Roll-Ups are a fresh and delicious twist on traditional egg salad. Perfect for a light lunch, snack, or appetizer, they combine creamy avocado and protein-packed eggs in a tasty, portable wrap.

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Ingredients

Scale 1x2x3x

4 hard-boiled eggs, chopped

1 ripe avocado, peeled and pitted

1 tablespoon lemon juice

2 tablespoons Greek yogurt or mayonnaise

1 tablespoon Dijon mustard

1 tablespoon chopped fresh chives

Salt and pepper to taste

4 large flour tortillas or wraps

Fresh spinach leaves

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Instructions

In a medium bowl, mash the avocado with lemon juice until smooth.

Add the chopped eggs, Greek yogurt or mayonnaise, Dijon mustard, and chopped chives to the bowl. Mix until well combined.

Season the egg salad with salt and pepper to taste.

Lay out the tortillas and place a layer of fresh spinach leaves on each one.

Divide the avocado egg salad evenly among the tortillas, spreading it out in a line down the center of each.

Roll up the tortillas tightly, then slice each roll into bite-sized pieces or cut in half for easier handling.

Notes

These Avocado Egg Salad Roll-Ups are a nutritious and delicious option for any meal or snack. Quick to prepare and easy to customize, they’re perfect for busy days or entertaining guests. Enjoy the creamy, flavorful goodness in every bite!