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.
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.
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.
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!
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Quinoa Egg Salad Wrap
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
*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.
Karman Meyer, RD LDN (@KarmanRD)
Love all the protein in these! Great idea to mix mayonnaise and skyr!
Colleen
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
Monika
Thanks Colleen! I had it for breakfast and lunch, so I know it works for both:)
Eb Gargano | Easy Peasy Foodie
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
Monika
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.