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:
- Quick Recipe Facts
- Why You'll Love This Garden Egg Salad Wrap Recipe?
- 🥣 Ingredients For Garden Egg Salad Wrap Recipe
- Have A Specific Food Allergy?
- How to Prepare This Garden Salad Wrap
- Laura's Pro Nutrition Tip
- 🧡 You Must Taste This Easy to Make Garden Salad Wrap Recipe
- 📖 Recipe Card
- 🧡 Learn How to Make a Dijon Mustard Salad Dressing Recipe
- 📖 Recipe Card
- Laura's Pro Nutrition Tip
- 💙 Substitutions
- 🥚 Healthy Food Swaps Guide
- 🍴 Garden Egg Salad Wrap Variations
- ❄️ Storage
- 🥘 Meal Prep Tips
- 🍽️ What to Serve With My Easy Egg Salad Wraps?
- 🤔 FAQ - Common Questions
- Didn't find the answer you're looking for?
- 😀 Enjoy This Easy to Make Garden Salad Wrap!
- ❤️ You Might Also Love These
- 💬 Comments
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?
Click the buttons below to ask AI how to alter it for your diet!
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
Equipment
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)
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
🌿 The Harmony Method™ Pillars Supported 🌿
Rotation | Gut-Hormone-Mood | Flavor Infusion | Mindful Meal Mapping
Nutrition
The information shown is an estimate provided by an online nutrition calculator. Modify as needed and enjoy.
©EatYourNutrition. Content & photos are copyright protected. I love when you share this recipe with others, but please make sure you give credit to this site. Copying, pasting, & posting entire recipes onto social media is prohibited.
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LEAVE A RATING AND COMMENT
Please leave a rating and comment letting us know how you like this recipe.
🧡 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
Equipment
Ingredients
- 4 tablespoons extra virgin olive oil
- 4 tablespoons apple cider vinegar
- 1 tablespoon mustard, Dijon
- 1 tablespoon lemon, juice
- 1 pinch sea salt (To taste)
- 1 pinch black pepper, ground (To taste)
Instructions
- Prep the dressing by whisking together all of the ingredients in a small bowl or mason jar.
🌿 The Harmony Method™ Pillars Supported 🌿
Rotation | Gut-Hormone-Mood | Flavor Infusion | Mindful Meal Mapping
Nutrition
The information shown is an estimate provided by an online nutrition calculator. Modify as needed and enjoy.
©EatYourNutrition. Content & photos are copyright protected. I love when you share this recipe with others, but please make sure you give credit to this site. Copying, pasting, & posting entire recipes onto social media is prohibited.
Share on FacebookSend This To My Inbox
Save this recipe or article for later. Enter your email to receive the link, plus weekly recipes and practical nutrition tips from Eat Your Nutrition®.
LEAVE A RATING AND COMMENT
Please leave a rating and comment letting us know how you like this recipe.
Laura's Pro Nutrition Tip
Eggs are a nutrient powerhouse, loaded with protein and choline - a nutrient essential for brain health and hormone regulation. To enhance the nutritional profile of your egg salad wrap, try swapping out traditional mayonnaise for Greek yogurt or mashed avocado.
These alternatives not only add a creamy texture but also bring probiotics and healthy fats to the table, which support a balanced gut microbiome and promote stable blood sugar levels. This simple switch can help optimize both gut and hormone health, making your wrap even more nourishing!
💙 Substitutions
Making a healthy wrap recipe your own unique way is important to your own dietary preferences or restrictions. Here are a few easy substitutions for a quick lunch recipe.
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- Lettuce - Try a handful of nutrient-rich spinach.
- Avocado - Swap with your favorite hummus recipe, mayo, pesto, or extra sunflower seeds.
- Veggies - Swap out any of the veggies you dislike for vegetables you have on hand.
- Sunflower Seeds - Swap with walnuts or your favorite nut of choice. You can also choose to omit it altogether.
🥚 Healthy Food Swaps Guide
Check out my free Healthy Food Swaps Guide for how to swap out different foods if you suffer from food allergies, sensitivities, intolerances, or simply an aversion.
🍴 Garden Egg Salad Wrap Variations
Here are a few variations to customize your recipe.
- Protein Swap - Instead of egg, swap with 4 slices of nitrate-free deli ham, leftover roasted chicken, or turkey slices.
- Low Carb - Swap the gluten-free tortillas for a hearty lettuce wrap instead.
❄️ Storage
Store any leftover egg salad in meal prep glass containers in the fridge for 5 days. I suggest you store it without assembly of the wrap. When you are ready to serve, simply add the prepared mixture over the top of your wrap and enjoy.
🥘 Meal Prep Tips
For a streamlined week of nutritious meals, try prepping your egg salad in advance!
- Batch Boil Eggs - Hard boil a large batch of eggs at the beginning of the week for quick and easy assembly.
- Pre-Mix Egg Salad - Chop the boiled eggs and mix them with Greek yogurt or mashed avocado, plus your favorite seasonings, then store in an airtight container.
- Prep Wraps & Greens - Keep your preferred whole grain or gluten-free wraps and pre-washed greens ready in the fridge for fast wrap assembly.
- Portion Fermented Sides - Divide gut-friendly fermented veggies like sauerkraut or kimchi into small containers to enjoy as a side for extra digestive support.
🍽️ What to Serve With My Easy Egg Salad Wraps?
There's just something about eating a wrap that screams comfort and indulgence. Make healthy lunch wraps your new go-to lunch. You can also swap out the gluten-free tortillas for just a simple lettuce wrap.
I love to serve these alone for a quick snack or light lunch idea. You can try this garden wrap with a side of minestrone soup. For a great drink option, try my peach iced matcha latte recipe.
🤔 FAQ - Common Questions
These FAQs should help address any common concerns or questions you may have about making this egg salad wrap.
What Type of Tortillas Did You Use?
I used BFree gluten-free sweet potato wraps, which are dairy and gluten-free, and also vegan. Siete almond flour tortillas are another great option.
What Other Veggie Options Can I Use In This Wrap Recipe?
I'm all about using what you have on hand. So try spinach, kale, cucumbers, bell peppers, all would be delicious.
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Digital Guide
Meal Prep Guide for Creating Healthy Balanced Meals
Organize your week with a simple plan for prepping balanced meals ahead of time.
- Practical prep strategies that save time during the week.
- Balanced meal ideas plus simple make-ahead meals.
- Planning tips you can use at your own pace.
😀 Enjoy This Easy to Make Garden Salad Wrap!
What extra veggies did you add to your healthy lunch wrap recipe? If you make this healthy garden salad wrap, let me know in the comment section below.
I hope you guys love this recipe! If you make it, please leave a comment below and let me know what you think! And if you post to Instagram, I repost your remakes of your creations on my IG stories!
I would also love to hear what you think, or take a photo and tag me @EatYourNutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva
❤️ You Might Also Love These
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