Low-Calorie Egg Salad Wrap is more than just a healthy lunch, it’s a reminder of simpler days. My love for quick, nourishing meals began in my grandmother’s kitchen, where boiled eggs and fresh herbs always had a place on the table. Later, while cooking in a tiny Istanbul café, I stumbled across a version of this wrap that used Greek yogurt instead of mayo, wrapped in warm flatbread. I was hooked.
Today, I’ve brought that inspiration to Fresh Leaf Recipes. This low-calorie egg salad wrap has become a go-to for readers who want something light, filling, and easy to prepare. It’s perfect for work lunches, picnic baskets, or quick post-workout fuel. With creamy texture, crunchy veggies, and satisfying protein, it’s everything a wholesome meal should be, without any heaviness.
And the best part? You can prep it in under 15 minutes, using ingredients already in your kitchen. Let’s get wrapping.
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Low Calorie Egg Salad Wrap
- Total Time: 15 minutes
- Yield: 4 wraps
- Diet: Low Calorie
Description
This low-calorie egg salad wrap is creamy, crunchy, fresh, and satisfying, perfect for a quick lunch, meal prep, or post-workout snack. It’s a protein-packed favorite that’s both light and flavorful.
Ingredients
- 6 large eggs, hard-boiled and chopped
- 1/4 cup plain Greek yogurt (unsweetened)
- 1 teaspoon Dijon mustard
- 1 celery stalk, finely diced
- 1/4 cup cucumber, chopped small
- 1 tablespoon fresh dill or parsley, chopped
- Salt and pepper to taste
- 4 whole wheat or low-carb wraps
- Handful of romaine lettuce or spinach leaves
- Optional: thin avocado slices or pickled red onion
Instructions
- After boiling and cooling your eggs, chop them into small pieces, leaving some texture.
- In a medium bowl, combine Greek yogurt, mustard, chopped dill, salt, and black pepper. Mix until smooth.
- Stir in celery and cucumber for added crunch and freshness.
- Gently fold in chopped eggs until evenly coated. Adjust seasoning as needed.
- Lay your tortilla flat, add lettuce or spinach, scoop in the egg salad, and roll tightly. Slice and serve immediately or wrap for later.
Notes
Use fresh eggs for better flavor and easier peeling. Pat celery and cucumber dry before mixing to avoid excess moisture in the wrap. The egg salad can be made ahead and stored for up to 3 days.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Method: No-Cook
- Cuisine: Healthy
Fresh, Light, and Flavorful Ingredients
Creating a delicious low-calorie egg salad wrap starts with fresh, simple ingredients. Instead of mayo, we use protein-packed Greek yogurt, adding richness without the extra calories. Crisp celery, herbs, and cucumbers provide crunch and brightness. The whole grain wrap makes it portable and balanced.
Here’s what you’ll need:
- 6 large eggs, hard-boiled and chopped
- 1/4 cup plain Greek yogurt (unsweetened)
- 1 teaspoon Dijon mustard
- 1 celery stalk, finely diced
- 1/4 cup cucumber, chopped small
- 1 tablespoon fresh dill or parsley, chopped
- Salt and pepper to taste
- 4 whole wheat or low-carb wraps
- Handful of romaine lettuce or spinach leaves
- Optional: thin avocado slices or pickled red onion
If you’re looking for more balanced meal ideas, check out these lazy girl lunch ideas or meal-prep-ready taco lunch bowls. They’re just as fuss-free and satisfying.
Step-by-Step: Quick and Easy Assembly
You’ll love how quickly this egg salad comes together—and the cleanup is just as breezy.
1. Chop your eggs
After boiling and cooling your eggs, chop them into small pieces. Not too fine, you want some texture.
2. Make the base
In a medium bowl, combine Greek yogurt, mustard, chopped dill, salt, and black pepper. Mix until smooth.
3. Add crunch
Stir in celery and cucumber. These not only keep the salad refreshing but also add fiber.
4. Fold in the eggs
Gently mix in your chopped eggs until fully coated. Taste and adjust seasoning.
5. Build your wrap
Lay your tortilla flat. Add a few lettuce or spinach leaves, scoop in the egg salad, and roll it tightly. Slice in half and serve immediately or wrap in parchment for later.
For another creamy, veggie-packed idea, try this delicious watermelon feta salad, both pack a nutritious punch.
Tips for Success
Use fresh eggs: They’re easier to peel and have better flavor.
Mash or chop: If you like a smoother egg salad, mash the eggs slightly. Prefer texture? Stick to a rough chop.
Dry ingredients: Pat cucumbers and celery dry before mixing to avoid a watery wrap.
Meal prep tip: Make the egg salad ahead and store in the fridge (up to 3 days). Assemble wraps fresh when you’re ready to eat.
Hungry for more healthy inspiration? These low-calorie salad ideas and non-lettuce salad recipes are game-changers for any lunch rotation.
Tasty Variations
The beauty of this low-calorie egg salad wrap lies in its flexibility. Whether you’re gluten-sensitive, dairy-free, or just like mixing it up, here’s how to make it your own:
1. Gluten-Free Wraps: Use certified GF tortillas or even large romaine leaves for a wrapless option.
2. Dairy-Free: Swap Greek yogurt with a plant-based yogurt alternative or mashed avocado.
3. Add-ins: Chopped olives, sun-dried tomatoes, or a pinch of za’atar can deepen the flavor profile.
4. Spicy Twist: Add a pinch of smoked paprika, hot sauce, or chopped jalapeños for a bit of kick.
Feeling adventurous? Pair it with a dense bean salad or serve alongside this vibrant air fryer gnocchi salad for a complete, nourishing meal.
How to Store Your Wraps
One of the best parts about this low-calorie egg salad wrap is how well it keeps.
- Egg salad storage: Keep the filling in an airtight container in the fridge for up to 3 days.
- Assembled wraps: Wrap tightly in parchment or foil and refrigerate. Best eaten within 24 hours to avoid sogginess.
- Freezing? Not recommended. Eggs and yogurt change texture after thawing.
FAQs About Low-Calorie Egg Salad Wraps
1. Can I use light mayo instead of Greek yogurt?
Yes! Light mayo or even a 50/50 mayo-yogurt mix will work. Just keep an eye on calories if you’re watching intake.
2. How do I make the wrap more filling?
Add protein like shredded chicken, chickpeas, or even tofu strips.
3. What’s the best wrap to use?
Look for whole wheat, low-carb, or gluten-free wraps with high fiber content.
4. Is this recipe good for weight loss?
Absolutely. It’s rich in protein, low in calories, and keeps you full longer, perfect for light lunches or dinner.
Wrap-Up: Why You’ll Love This Recipe
This low-calorie egg salad wrap is creamy, crunchy, fresh, and flavorful—and it comes together in minutes. Whether you’re after a satisfying lunch or prepping for the week, it’s a smart, nourishing choice that doesn’t compromise on taste.
And remember: cooking should be joyful, not stressful. Recipes like this bring balance to busy lives and prove that healthy food can be seriously delicious.
For more feel-good meals, check out the comforting chicken salad with grapes or the refreshing pea salad