• Skip to main content
  • Skip to primary sidebar
Everyday Healthy Recipes
menu icon
go to homepage
  • Recipe Index
  • About Me
  • Contact
  • Cookie Policy
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipe Index
    • About Me
    • Contact
    • Cookie Policy
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Recipes » Breakfast/Brunch

    Quinoa Egg Salad Wrap

    August 22, 2017 By Monika Last Updated February 3, 2022 5 Comments

    Jump to Recipe
    Side view of halved egg salad wrap on top of wooden board with parsley leaves in background.

    This delicious quinoa egg salad wrap recipe contains beans as well as chia seeds for an extra protein boost to kick start your day. If you prepare the ingredients ahead the recipe takes minutes to put together.

    Side view of halved egg salad wrap on top of wooden board with parsley leaves and blue cup in background.

    If you are a fan of savoury breakfast you will love this delicious wrap with quinoa egg salad.  It's a super healthy breakfast idea that's packed with protein and flavour. 

    Why you will love this recipe

    This delicious vegetarian wrap recipe is perfect for breakfast as well as lunch. The combination of eggs, beans and quinoa screams protein, making this recipe a fabulously satisfying vegetarian breakfast. It works equally well, however, as lunch-to-go.  Especially as you can prepare it ahead (the night before).

    In addition to being high in protein and fibre this recipe is also low in fat so it's super healthy. 

    Quinoa egg salad ingredients

    I used white quinoa but you can use any quinoa you like.  In addition to the quinoa and eggs the recipe also contains 1 tablespoon of chia seeds, canned, drained red kidney beans (you can use any beans).  I also added chopped green onions and parsley for freshness. 

    The rich, creamy texture of this egg quinoa salad filling is a combination of full fat mayo and Skyr, which is fat free. So the overall amount of fat is quite moderate, without compromising on flavour.  If you can't find Skyr where you are use Greek yogurt or natural yogurt.

    I also used a little cheddar cheese for more depth of flavour.

     

    Top down view of mixture of egg, beans, onions, mustard, quinoa and yogurt in blue bowl with spoon on top of wooden surface with wraps at top

    How to prepare the quinoa and eggs

    When it comes to quinoa my usual advice is to cook it ahead and once cooled keep in the fridge until you are ready to use it.  Quinoa cooks very quickly - only about 12-15 minutes - and, once cooled, can be kept in the fridge, covered, for up to 3 days.  Cook the quinoa according to packet instructions.

    Eggs, once boiled, can also be kept in the fridge (unpeeled) overnight.  Peel and chop them just before assembling the recipe. 

    Top tips and FAQs

    • You can cook the quinoa and boil the eggs ahead and refrigerate until you are ready to make the recipe.
    • If you want to save even more time you can prepare the actual egg salad ahead. Prepare the filling the night before and simply roll the burritos in the morning!
    • Making the entire egg wrap recipe ahead is also an option, though the wraps may become a little soggy by morning. Which is not necessarily a bad thing, I quite liked that, but it may not suit everyone.
    • Not suitable for freezing.

    Close-up view of halved egg salad wrap on top of wooden board with parsley leaves and blue cup in background.

    You might also like

    • Quinoa Spinach Breakfast Bowl Recipe
    • Breakfast Quinoa Yogurt Parfait (Mango)
    • Quinoa Egg Muffins with Spinach

    See my roundup of 18 healthy, easy vegetable breakfast recipes for more veggie breakfast inspiration. 

    Keep in touch!

    If you make these egg quinoa wraps I'd love to know how they turned out for you. Let me know in the comments below, thanks!

    Follow me on Facebook, Instagram and Twitter for regular recipe updates! Or you could subscribe to this blog and receive all my latest recipes right into your mailbox!

    Side view of halved egg salad wrap on top of wooden board with parsley leaves and blue cup in background.

    Quinoa Egg Salad Wrap

    This delicious quinoa egg salad wrap recipe contains beans for an extra protein boost to kick start your day. If you prepare the ingredients ahead the recipe takes minutes to put together.
    No ratings yet
    Print Pin Rate
    Course: Breakfast, Brunch, Lunch
    Cuisine: vegetarian
    Prep Time: 10 minutes
    Cook Time: 15 minutes
    Total Time: 25 minutes
    Servings: 4 portions
    Calories: 233kcal
    Author: Monika Dabrowski

    Ingredients

    • ½ cup cooked quinoa
    • 4 large eggs hard boiled, peeled, finely chopped
    • 2 tbsp Skyr or Greek yogurt
    • 2 tbsp mayonnaise
    • 1⅓ tsp Dijon mustard
    • 200 g (7.05 oz) red kidney beans canned, drained, rinsed
    • 1 tbsp chia seeds
    • 50 g (1.76 oz) mature cheddar or other strong cheese, grated
    • 2 tbsp parsley finely chopped
    • 2 tbsp scallions/green onions finely chopped
    • fine sea salt and pepper to taste
    • 2 large tortilla wraps

    Instructions

    • Combine all the filling ingredients, stir thoroughly and place half of the mixture in a line in the middle of each tortilla.
    • Wrap tightly burrito-style and cut each burrito in half. Serve immediately or wrap in paper and refrigerate for later.

    Notes

    • You can cook the quinoa and boil the eggs ahead and refrigerate until you are ready to make the recipe.
    • If you want to save even more time you can prepare the actual egg salad ahead. Prepare the filling the night before and simply roll the burritos in the morning!
    • Making the entire egg wrap recipe ahead is also an option, though the wraps may become a little soggy by morning. Which is not necessarily a bad thing, I quite liked that, but it may not suit everyone.
    • Not suitable for freezing.
     

    Nutrition

    Serving: 0g | Calories: 233kcal | Carbohydrates: 32g | Protein: 17g | Fat: 9g | Saturated Fat: 3g | Cholesterol: 168mg | Sodium: 376mg | Potassium: 348mg | Fiber: 7g | Sugar: 3g | Vitamin A: 453IU | Vitamin C: 4mg | Calcium: 175mg | Iron: 4mg

    *Nutritional information is automatically generated and should be considered as an estimate.

    **A note about baking: If using a fan-assisted oven refer to your appliance's instructions and adjust the temperature accordingly.

    Tried this Recipe? Pin it for Later!Mention @Monika8021 or tag #EverydayHealthyRecipes!

     

    « Easy Quinoa Turkey Meatballs Recipe
    Easy Healthy Curried Chicken and Rice »
    196 shares

    Reader Interactions

    Comments

    1. Karman Meyer, RD LDN (@KarmanRD)

      August 27, 2017 at 8:49 pm

      Love all the protein in these! Great idea to mix mayonnaise and skyr!

      Reply
    2. Colleen

      August 27, 2017 at 2:00 pm

      What a great combination...I'm not sure if I'd rather eat it for breakfast or dinner...or perhaps both!!! Thanks for sharing on Fiesta Friday! - Faith, Hope, Love, & Luck - Colleen

      Reply
      • Monika

        August 27, 2017 at 4:15 pm

        Thanks Colleen! I had it for breakfast and lunch, so I know it works for both:)

        Reply
    3. Eb Gargano | Easy Peasy Foodie

      August 22, 2017 at 7:40 pm

      Ooh - burritos for breakfast, what a fab idea - and I love that you have used quinoa in them - I do so love quinoa! Not a massive fan of hard boiled eggs, but the rest of the ingredients I really do like, so an eggless version would be just perfect for me! Thanks for linking them up to #CookBlogShare! Eb x

      Reply
      • Monika

        August 22, 2017 at 8:27 pm

        Thank you! I know a few people who have an aversion to eggs or they might use them in baking but never eat them on their own, so I understand your dislike of hard boiled eggs.

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Hi, I am Monika, welcome to Everyday Healthy Recipes! This blog is all about simple recipes with a healthy twist, old classics with a modern take, and an occasional Polish dish thrown into the mix - all easy to make, healthy and delicious, perfect for everyday cooking.

    Find out more about me →

    Popular Posts

    • Chicken and Potato Vegetable Soup
    • Easy Fish Cakes Without Potatoes
    • Healthy Creamy Spinach Chicken
    • Healthy Salmon Spinach Pasta

    Polish Recipes

    • Authentic Polish Bigos Stew Recipe
    • 6 Pierogi Recipes Plus Tips for Making Pierogi
    • Polish Stuffed Cabbage Rolls (Golabki) in Tomato Sauce
    • Polish Chicken Noodle Soup (Rosol)

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclaimer
    • About

    Newsletter

    • Sign Up! for recipe updates

    Contact

    • Contact

    Copyright © 2022 · Everyday Healthy Recipes