Dietitian Spotlight: Avocado Egg Salad Roll Ups

The basic requirements for any packed lunch: quick, easy, filling and tasty. These Avocado Egg Salad Roll Ups check all the boxes! The classic egg salad takes an unexpected turn as the mayonnaise is replaced with buttery avocado and creamy Greek yogurt.

Quick: For reduced stress in the morning, try boiling the eggs early in the week so they are ready for slicing. Need it even quicker? Pick up a package of boiled eggs from Market Street and save yourself 20 minutes. Another time-saver is to use the pre-chopped/packaged parsley available in our produce department.

Easy: The hardest part about the recipe is all the dicing. This is another part of the recipe that can be done before the week starts. Chop up all the veggies before hand so all you have to do is throw it together. 

Filling: We know that fat, fiber and protein are what keep our stomachs full. The egg and Greek yogurt offer protein, the avocado offers heart healthy fats and fiber, and the whole wheat tortillas can boost the fiber even further. Look for tortillas with at least 3 grams of fiber, but you may want to find some tortillas which contain 10 or more grams of fiber - for maximum fullness.

Tasty: The first ingredient is avocado so the tasty part is a given, however, adding the lemon juice (which also keeps the avocado from turning brown) and fresh veggies will elevate this egg salad to gourmet.

Lastly, grab some carrot sticks (or some snack crackers for the kids!) and a side of fruit for a lunch that will keep your stomach and taste buds singing well past that 3 o’clock slump!

Avocado Egg Salad Roll Ups 

Ingredients

1 avocado-mashed

4-5 hard-boiled eggs chopped in small pieces

1 Tablespoon fresh lemon juice

2-4 Tablespoons plain Greek yogurt (start with 2 and add more if the salad seems to dry)

1 green onion-thinly sliced

1 Tablespoon red onion-diced (or more to taste)

1 ½-2 Tablespoons fresh parsley-chopped

⅛  teaspoon black pepper

¼ teaspoon salt (or more to taste)

3-4 whole wheat flour tortillas (8 or 10 inch diameter)

Instructions

1) In a large bowl combine all ingredients (except tortillas) and stir with a wooden spoon until evenly blended.

2) Spread the mixture over tortilla and roll up tightly. Repeat with remaining salad. I had enough filling for 3 10 inch diameter tortillas.

3) Slice with serrated knife into ½- 3/4 inch slices. You can slice them immediately or refrigerate until firm (about 30 mins). It’s easier to slice when chilled.

4) Store in the fridge in an airtight container until ready to serve.