Creamy Egg and Avocado Lettuce Wraps
This delightful recipe for Creamy Egg and Avocado Lettuce Wraps is a nutritious twist on traditional wraps, bringing together the wholesome flavors of hardboiled eggs and creamy avocado in a fresh, low-carb format. Perfect for a quick lunch or snack, these wraps are not only filling but also packed with essential nutrients. The combination of fresh lemon juice, dill, and red capsicum adds a burst of flavor, while the hydrating lettuce and crunchy alfalfa sprouts make every bite satisfying. Enjoy these wraps fresh or as a made-ahead meal option for on-the-go enjoyment!
1
Servings
N/A
Calories
10
Ingredients
Ingredients
Egg
1 (hardboiled and peeled)
Avocado
1/4 (small, mashed)
Red Capsicum
1/4 (finely chopped)
Fat-free Mayonnaise
1 tablespoon (97% fat-free)
Lemon Juice
2 teaspoons (fresh)
Dill
1 tablespoon (fresh, chopped (or parsley))
Fresh Ground Black Pepper
to taste (seasoning)
Lavash Bread
1 sheet (wholemeal)
Iceberg Lettuce Leaf
1 (large)
Alfalfa Sprouts
1/4 cup (fresh)
Instructions
1
In a small bowl, combine the hardboiled egg and mashed avocado. Use a fork to mash them together until they reach a creamy consistency.
2
Add the finely chopped red capsicum, fat-free mayonnaise, fresh lemon juice, and chopped dill (or parsley) to the egg and avocado mixture. Season with freshly ground black pepper and mix until well combined.
3
On a flat surface, lay out the wholemeal lavash bread and place the large iceberg lettuce leaf on top.
4
Spread the creamy egg mixture evenly over the lettuce leaf, then sprinkle the fresh alfalfa sprouts on top.
5
Carefully roll the lavash bread around the filling, ensuring it's tightly wrapped to hold everything together. Once rolled, cut the wrap in half.
6
For easy transport, wrap the freshly made wraps in plastic wrap or foil.
7
Alternatively, for a grab-and-go option, pack each component separately: store the egg mixture in an airtight container, the lettuce and alfalfa sprouts in a plastic bag, and wrap the lavash bread in foil.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the primary protein source in the Creamy Egg and Avocado Lettuce Wraps?
The primary protein source is a hardboiled egg that is peeled and mashed.
How is the creamy consistency of the filling achieved?
The creaminess comes from mashing together the hardboiled egg and 1/4 of a small avocado with fat-free mayonnaise.
What type of bread is used for this wrap recipe?
The recipe uses one sheet of wholemeal lavash bread.
Is this recipe considered low-carb?
Yes, it is tagged as low-carb and uses a lettuce leaf inside the wrap to add volume with minimal carbs.
What can I substitute for fresh dill?
You can use fresh chopped parsley as a substitute for dill in the egg mixture.
How many servings does this recipe provide?
This recipe is designed for 1 serving.
What kind of lettuce is recommended for these wraps?
A large iceberg lettuce leaf is recommended for its hydrating and crunchy qualities.
How much avocado is needed for one wrap?
The recipe requires 1/4 of a small avocado, mashed.
What type of mayonnaise should I use to keep it healthy?
The recipe suggests using one tablespoon of 97% fat-free mayonnaise.
Is this recipe suitable for someone with diabetes?
Yes, one of the tags for this recipe is diabetic-friendly.
How do I prevent the wrap from falling apart during transport?
You should roll the lavash bread tightly and wrap the finished halves in plastic wrap or foil.
What ingredients add a crunch to the wraps?
Finely chopped red capsicum and fresh alfalfa sprouts provide a satisfying crunch.
Can I prepare the components of this wrap in advance?
Yes, you can store the egg mixture in an airtight container and pack the lettuce, sprouts, and bread separately for later assembly.
What is the best way to mix the egg and avocado?
Combine them in a small bowl and use a fork to mash them until they reach a creamy consistency.
Why is lemon juice included in the recipe?
Fresh lemon juice adds a burst of flavor and helps prevent the avocado from browning.
What seasoning is used in this recipe?
The mixture is seasoned with freshly ground black pepper to taste.
How should the red capsicum be prepared?
The red capsicum should be finely chopped before being added to the mixture.
What is the first step in assembling the wrap?
Lay the wholemeal lavash bread on a flat surface and place the large iceberg lettuce leaf on top of it.
How much alfalfa sprouts should I add?
The recipe calls for 1/4 cup of fresh alfalfa sprouts sprinkled on top of the egg mixture.
Is this recipe good for a quick lunch?
Yes, it is specifically described as perfect for a quick lunch or snack and a great on-the-go meal option.
Can I use another herb if I don't have dill or parsley?
While dill or parsley are recommended, you can experiment with other fresh herbs of your choice, though the flavor profile will change.
Does the recipe require salt?
The recipe explicitly mentions seasoning with freshly ground black pepper; salt can be added according to personal preference, though it's not listed.
Is the egg used raw or cooked?
The egg must be hardboiled and peeled before starting the recipe.
What categories does this recipe belong to?
It is categorized under Lunch and Snacks.
How should I cut the wrap once it is rolled?
Once the lavash is rolled tightly around the filling, cut the wrap in half for easier eating.
Is this recipe considered a meal prep option?
Yes, it is tagged for meal prep and provides instructions for packing components separately.
What makes this wrap nutritious?
It combines essential nutrients from eggs, healthy fats from avocado, and vitamins from fresh vegetables like capsicum and sprouts.
How do I store the lettuce and sprouts for later use?
For the grab-and-go option, store the lettuce and alfalfa sprouts in a plastic bag.
What should I wrap the lavash bread in for a separate pack?
The lavash bread should be wrapped in foil to keep it fresh if you are packing the components separately.
Is there any preparation needed for the avocado besides mashing?
No, just ensure it is a small avocado and use 1/4 of it, mashing it with a fork.