Simple To Make Garden Egg Salad Wrap

Name: Garden Egg Salad Wrap
Prep time: 10 min
Total time: 10 min
Ingredients: 4 eggs, hard-boiled; 1 avocado; 1/2 cup carrots ((shredded)); 1/2 cup cabbage, purple ((shredded)); 1 large tomatoes ((diced)); 1/4 small onion, red ((diced)); 2 tablespoons sunflower seeds; 2 tortillas⁣, gluten-free; 2 large lettuce leaves, green leaf; 1/4 cup Dijon mustard salad dressing ((see recipe below)); 1 pinch sea salt ((to taste)); 1 pinch black pepper, ground ((to taste))

Let's talk about this delicious lunch recipe! Actually, this garden egg salad wrap recipe is high on my breakfast and dinner line up too. Who says we must stick to conventional sounding recipes for breakfast and dinner? As long as it tastes great, it is nourishing to my body, and easy to prepare. I'm all in. You can make this garden egg salad wrap recipe with any veggies you have on hand. Let's get creative and use up what's in our fridge. I hope you give this recipe a try, and please leave a comment below if you do.

📋 Recipe Snapshot

Quick Recipe Facts

⏱️ Ready In: 10 minutes.

👩‍🍳 Skill Level: Easy.

🥚 Flavor: Creamy, tangy, fresh, and crunchy with a savory Dijon finish.

🌿 Diet: Gluten-free, dairy-free, vegetarian, and packed with colorful whole-food ingredients.

🌯 Best For: A quick lunch, easy dinner, back-to-school meal, or satisfying grab-and-go option.

❄️ Make Ahead: Hard-boil the eggs, shred the vegetables, and prepare the dressing in advance. Store everything separately and assemble the wraps shortly before serving for the best texture.

🌀 Harmony Highlight: Eggs, avocado, sunflower seeds, and colorful vegetables create a balanced wrap with 20 grams of protein and 16 grams of fiber per serving to support fullness and steady energy.

Jump to:

I love meal prepping, and always have hard-boiled eggs prepared in advance during my Sunday meal prep session. So, this recipe comes together fast. It was inspired by my love of my avocado deviled eggs and chicken salad wrap recipe.

Why You'll Love This Garden Egg Salad Wrap Recipe?

Easy Lunch - Delicious lunch idea to add more veggies and protein to your daily nutritional meal plan.
Quick Recipe - Meal prep hard-boiled eggs, make this recipe come together in only 10 minutes.
High Protein - Looking for an easy high protein option? This is it. 20 grams of protein for 1 garden salad wrap.

Try this simple recipe for lunch today.

🥣 Ingredients For Garden Egg Salad Wrap Recipe

To make this healthy lunch wrap recipe, you will simply need to gather a few key ingredients that create a fiber and protein filled recipe for lunch.

Eggs - For fast preparation of this recipe, cook the hard-boiled eggs in advance.
Avocado - High in fiber and healthy fats for healthy, clear skin.
Carrots - You can use shredded carrots, like I did, or make matchstick carrots for a fun twist. Carrots are great for balancing your hormones.
Cabbage- I used purple cabbage, but feel free to use Napa cabbage or even a cabbage coleslaw blend for that added "crunch" factor".
Tomatoes - A few fresh tomatoes truly make a salad wrap one to crave. Tomatoes contain lycopene, an antioxidant that helps protect the skin from UV damage, such as wrinkles, age spots, and fine lines.
Onion - If you dislike onion, leave it out. I love red onion in this wrap, but you can also use white onion.
Sunflower Seeds - Adds more crunch, protein, and healthy fats to your wrap recipe.
Gluten-Free Tortillas - Any brand of gluten-free tortillas will work well. If you want to change things up, try my recipe for plantain tortilla wraps.
Lettuce - I love green leaf lettuce for a hearty dose of healthy greens, but use whatever lettuce you prefer.
Honey Dijon Dressing - Try my homemade recipe included below or your favorite store-bought brand.
Seasonings - A pinch of sea salt and ground black pepper are all you need to enhance the flavors of the veggies.

See the recipe card for quantities.

Have A Specific Food Allergy?

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How to Prepare This Garden Salad Wrap

🥚 In a medium mixing bowl, use a fork to mash eggs, dressing, and avocado together until chunky.

🧂 Stir in carrots, cabbage, tomato, onion, sunflower seeds, and salt and pepper.

😋 Spread the mixture into the center of the wraps. Top with lettuce, then roll up like a burrito. Slice in half and enjoy.

Laura's Pro Nutrition Tip

Use whatever veggies you have still in your fridge. Get creative and cut down on waste. Spinach or kale would be awesome here. You can also change the dressing for another favorite, perhaps a tangy vinaigrette. Swap out the egg for leftover chicken.

🧡 You Must Taste This Easy to Make Garden Salad Wrap Recipe

Learn how easy it is to make a healthy garden salad wrap as a quick healthy lunch option.

📖 Recipe Card

Garden Egg Salad Wrap

Laura Villanueva

Nourishing to my body, and easy to prepare. I'm all in. You can make this garden egg salad wrap recipe with any veggies you have on hand.

If you like this recipe, please leave a star rating in the comments section of this post to help other followers in our EYN community!

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Prep Time 10

Total Time 10

Course Dinner, Lunch

Cuisine American

Servings

Calories 576 kcal

Equipment

1 Medium Mixing Bowl

Ingredients

4 eggs, hard-boiled
1 avocado
½ cup carrots (shredded)
½ cup cabbage, purple (shredded)
1 large tomatoes (diced)
¼ small onion, red (diced)
2 tablespoons sunflower seeds
2 tortillas⁣, gluten-free
2 large lettuce leaves, green leaf
¼ cup Dijon mustard salad dressing (see recipe below)
1 pinch sea salt (to taste)
1 pinch black pepper, ground (to taste)

Get Recipe Ingredients

Instructions

If you are using my homemade Dijon mustard salad dressing, see the recipe that follows for step-by-step instructions. Prepare this first, then proceeed.
In a medium mixing bowl, use a fork to mash eggs, dressing, and avocado together until chunky.
Stir in carrots, cabbage, tomato, onion, sunflower seeds, and salt and pepper.
Spread the mixture into the center of the wraps. Top with lettuce, then roll up like a burrito. Slice in half and enjoy.

Laura's Recipe Tips

See Variations Section for other protein options.

🌿 The Harmony Method™ Pillars Supported 🌿

Rotation | Gut-Hormone-Mood | Flavor Infusion | Mindful Meal Mapping

Nutrition

Serving: 1 WrapCalories: 576kcalCarbohydrates: 40gProtein: 20gFat: 40gSaturated Fat: 7gPolyunsaturated Fat: 7gMonounsaturated Fat: 21gCholesterol: 373mgSodium: 403mgPotassium: 1150mgFiber: 16gSugar: 9gVitamin A: 9465IUVitamin C: 40mgCalcium: 114mgIron: 3mg

The information shown is an estimate provided by an online nutrition calculator. Modify as needed and enjoy.

Keyword egg salad, egg salad wrap, garden egg salad wrap, garden salad wrap, healthy wrap recipe

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🧡 Learn How to Make a Dijon Mustard Salad Dressing Recipe

Learn how easy it is to make an easy Dijon mustard salad dressing recipe for salads, wraps, or marinades.

📖 Recipe Card

Dijon Mustard Salad Dressing

Laura Villanueva

This simple mustard salad dressing is perfect for all your fall and winter salad recipes.

If you like this recipe, please leave a star rating in the comments section of this post to help other followers in our EYN community!

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Prep Time 5

Total Time 5

Course Sauces, Dressings, And Seasonings

Cuisine American

Servings

Calories 130 kcal