Preparing the Eggs
- Boil the Eggs: Place the eggs in a saucepan and cover with water. Bring to a boil over medium-high heat. Once boiling, cover the saucepan and remove it from the heat. Let the eggs sit for about 10-12 minutes.
- Cool and Peel: Drain the hot water and transfer the eggs to a bowl of ice water to cool. Once cooled, peel the eggs and set them aside.
Making the Avocado Egg Salad
- Prepare the Avocados: Cut the avocados in half, remove the pits, and scoop the flesh into a large mixing bowl. Mash the avocados with a fork until smooth but still slightly chunky.
- Combine Ingredients: Chop the hard-boiled eggs and add them to the bowl with the avocados. Add mayonnaise (or Greek yogurt), Dijon mustard, lemon juice, chopped red onion, celery, and chives. Mix well to combine.
- Season: Season the mixture with salt and pepper to taste. Adjust the lemon juice and mustard if needed for extra tang.
Assembling the Roll-Ups
- Prepare the Tortillas: Lay the tortillas flat on a clean surface. If desired, warm them slightly in a dry skillet or microwave for easier rolling.
- Add the Filling: Spread an even layer of the avocado egg salad onto each tortilla, leaving about an inch around the edges for easy rolling.
- Optional Additions: If using, sprinkle the cherry tomatoes, shredded lettuce, and crumbled feta cheese over the avocado egg salad.
- Roll and Slice: Roll each tortilla tightly. Slice the roll-ups into bite-sized pieces or in half, depending on your preference.
Serving
Serve the Avocado Egg Salad Roll-Ups immediately for the best texture and flavor. They can be served as a main dish for lunch or dinner, or as a healthy snack or appetizer at parties. Pair with fresh fruit, a side salad, or some veggie sticks for a complete meal.
Nutritional Information
Understanding the nutritional content of your meals helps maintain a balanced diet. Here’s an approximate breakdown for one serving (one roll-up):
- Calories: 300-350 (depending on optional additions and type of tortilla)
- Protein: 10-12 grams
- Carbohydrates: 25-30 grams
- Fat: 20-25 grams (mostly healthy fats from avocados)
- Fiber: 8-10 grams
- Vitamins and Minerals: High in vitamins A, D, E, K, and B12, as well as folate, potassium, and magnesium.
Tips for Perfect Roll-Ups
- Use Ripe Avocados: Ensure the avocados are ripe for the best texture and flavor. They should be slightly soft when gently pressed.
- Fresh Herbs: Fresh chives or green onions add a burst of flavor and freshness. Feel free to experiment with other herbs like dill or parsley.
- Chill Before Serving: For a firmer roll-up, refrigerate them for about 30 minutes before slicing and serving.
- Customize: Add your favorite vegetables or even some cooked bacon bits for extra flavor and texture.
Variations and Substitutions
Dietary Adjustments
- Vegan Option: Replace the eggs with firm tofu, crumbled, and use vegan mayonnaise. Add a bit of black salt (kala namak) for an egg-like flavor.
- Low-Carb: Use lettuce leaves or low-carb tortillas instead of traditional tortillas.
Flavor Enhancements
- Spicy: Add a pinch of cayenne pepper or some chopped jalapeños for a spicy kick.
- Smoky: A touch of smoked paprika can add a delightful smoky flavor to the egg salad.
Gluten-Free
- Tortillas: Use gluten-free tortillas or wrap the filling in large lettuce leaves.
Conclusion
Avocado Egg Salad Roll-Ups are a delightful and nutritious option for any meal of the day. This recipe is easy to make, customizable, and packed with healthy ingredients. Whether you’re preparing a quick lunch, a snack for a gathering, or a light dinner, these roll-ups are sure to satisfy your taste buds and keep you energized.
Key Takeaway
Avocado Egg Salad Roll-Ups combine the creamy richness of avocados with the protein-packed goodness of eggs, all wrapped in a soft tortilla for a meal that is as delicious as it is nutritious. Easy to prepare and highly versatile, this recipe will quickly become a favorite in your healthy eating repertoire. Enjoy the fresh, vibrant flavors and the ease of preparation, and make these roll-ups a staple in your kitchen.