🌱 Egg Salad And Chickpea Wrap

Egg Salad And Chickpea Wrap

Calories: 480

Protein: 32 g

Prep Time: 15 mins Cook Time: 12 mins

Serves: 4

Ingredients

  • Large whole eggs, hard-boiled: 400g / 14 oz / 8 eggs

  • Canned chickpeas, drained & rinsed: 480g / 17 oz / 2⅓ cups

  • Large whole wheat wraps/tortillas: 240g / 8.5 oz / 4 large

  • Plain Greek yogurt (2%): 120g / 4.2 oz / ½ cup

  • Dijon mustard: 20g / 0.7 oz / 4 tsp

  • Celery, finely diced: 80g / 2.8 oz / ½ cup

  • Red onion, finely diced: 60g / 2.1 oz / ¼ cup

  • Fresh dill or chives, chopped: 10g / 0.35 oz / 2 Tbsp

  • Romaine or butter lettuce: 80g / 2.8 oz / 4 leaves

  • Lemon juice: 15ml / 0.5 fl oz / 1 Tbsp

  • Smoked paprika: 2g / — / 1 tsp

  • Salt & black pepper: to taste

 

Directions

1. Hard-boil eggs: place in cold water, bring to boil, cook 10–12 minutes, transfer to ice bath. Peel and roughly chop.


2. Roughly mash chickpeas with a fork in a large bowl, leaving about half intact for texture.


3. Combine mashed chickpeas, chopped eggs, Greek yogurt, Dijon mustard, celery, red onion, dill, lemon juice, and smoked paprika. Mix well. Season with salt and pepper.


4. Warm wraps slightly (30 seconds in microwave or dry pan) to make them pliable.


5. Layer each wrap with a lettuce leaf, then a generous scoop of egg-chickpea salad. Roll tightly, tucking in the sides. Slice in half diagonally and serve.

 

Meal Prep Instructions

  • Batch Prep the Filling: Make the full egg-chickpea salad and store in an airtight container in the fridge for up to 4 days. The flavour improves overnight.

  • Assemble Ahead (Option 1): Wrap tightly in parchment paper, then foil. Refrigerate up to 2 days. The wrap may soften — add lettuce on serving day for best texture.

  • Freeze for Later (Option 2): The egg-chickpea filling does not freeze well due to egg texture. Instead, freeze wraps unfilled and prep filling fresh each week.

Lunch, Vegetarian OptionTameika Gentles