High-Protein Greek Yogurt Egg Salad Wraps – Easy, Fresh, and Satisfying

Egg salad is a classic, but this version gets a creamy, protein-packed upgrade with Greek yogurt. It’s bright, tangy, and light without losing that comforting, familiar flavor. These wraps are perfect for quick lunches, meal prep, or a post-workout bite.

You’ll get the same rich texture you love, just a bit cleaner and lighter. Plus, everything comes together with simple ingredients you probably have on hand.

What Makes This Recipe So Good

• High protein, low fuss: Greek yogurt and eggs deliver a satisfying amount of protein with minimal effort.
• Lighter than the classic: Swapping mayo for Greek yogurt cuts calories and adds probiotics, without sacrificing creaminess.
• Customizable flavors: Add dill, chives, mustard, or pickles to make it your own.
• Perfect for meal prep: The egg salad keeps well and tastes even better the next day.
• Grab-and-go friendly: Wrap it up and you’re out the door in minutes.

Shopping List

• Large eggs (6–8, depending on serving size)
• Plain Greek yogurt (2/3 to 3/4 cup; 2% or full-fat for best texture)
• Dijon mustard (1–2 teaspoons)
• Lemon juice (1–2 teaspoons) or apple cider vinegar
• Celery (1–2 ribs, finely chopped)
• Red onion or green onions (2–3 tablespoons, finely chopped)
• Fresh herbs (dill, chives, or parsley)
• Salt and black pepper
• Garlic powder or grated fresh garlic (optional, a pinch)
• Paprika or smoked paprika (optional)
• Whole-grain or high-fiber tortillas/wraps
• Leafy greens (romaine, spinach, or arugula)
• Optional add-ins: diced pickles, capers, chopped cucumbers, avocado slices, or hot sauce

Step-by-Step Instructions

1. Boil the eggs: Place eggs in a pot, cover with cold water by 1 inch, and bring to a rolling boil. Turn off heat, cover, and let sit for 10–12 minutes.
2. Cool and peel: Transfer eggs to an ice bath for 5 minutes.

   Tap and peel under running water for easier shell removal.

3. Make the dressing: In a bowl, whisk Greek yogurt, Dijon, lemon juice, a pinch of salt, pepper, and paprika. Taste and adjust acidity or salt as needed.
4. Chop the mix-ins: Finely chop celery, onion, and herbs. Keep pieces small for a smoother wrap.
5. Chop the eggs: Dice eggs into bite-sized pieces.

   For extra creaminess, mash one egg with a fork and leave the rest chunky.

6. Combine: Gently fold eggs, celery, onions, and herbs into the yogurt dressing until coated. Add a splash of water if it’s too thick.
7. Warm the wraps: Lightly warm tortillas in a dry skillet for 10–15 seconds per side to make them flexible.
8. Assemble: Lay greens down the center of each wrap. Spoon on egg salad.

   Add optional add-ins like pickles or avocado.

9. Wrap it up: Fold the sides in, then roll tightly from the bottom up. Slice in half if desired.
10. Serve: Enjoy immediately, or chill for 10 minutes to set and firm up the filling.

Storage Instructions

• Egg salad: Store in an airtight container in the fridge for up to 3 days. Stir before using.
• Prepped wraps: Wrap tightly in parchment or foil and refrigerate up to 24 hours.

  Add greens just before rolling if you want max crunch.

• Avoid sogginess: Pat greens dry and keep juicy add-ins (like tomatoes or cucumbers) minimal or add them right before eating.

Health Benefits

• Protein for satiety: Eggs and Greek yogurt help keep you full and support muscle repair.
• Better fats, fewer calories: Using yogurt reduces saturated fat compared to mayo while keeping a creamy texture.
• Probiotics and micronutrients: Greek yogurt adds beneficial bacteria; eggs bring choline, B vitamins, and selenium.
• Fiber boost: Whole-grain wraps and crunchy veggies add fiber for digestion and steady energy.

Common Mistakes to Avoid

• Overcooking eggs: This leads to rubbery whites and a greenish ring. Use the hot-water rest method and ice bath.
• Watery salad: Excess moisture from yogurt or veggies can thin the mixture. Use thicker Greek yogurt and finely chop, then pat veggies dry.
• Under-seasoning: Egg salad needs salt, acidity, and a little mustard to pop.

  Taste and adjust before wrapping.

• Overfilling wraps: Too much filling makes rolling messy. Keep portions moderate and roll tightly.
• Skipping texture: A mix of creamy and crunchy is key. Don’t skip celery or a crisp green.

Alternatives

• Wrap options: Try low-carb tortillas, collard greens, or large lettuce leaves for a lighter bite.
• Dairy-free: Use a thick dairy-free yogurt (coconut or almond) and add an extra teaspoon of Dijon and lemon for tang.
• Extra protein: Stir in chopped chicken breast or canned tuna for a combo salad.
• Flavor twists: Curry powder and raisins for a curried version; capers and dill for a deli-style vibe; hot sauce or harissa for heat.
• Crunch swaps: Use diced cucumbers, radishes, or shredded carrots if you’re out of celery.

FAQ

Can I use regular yogurt instead of Greek yogurt?

Regular yogurt is thinner and can make the salad watery.

If that’s all you have, strain it through a coffee filter or cheesecloth for 30–60 minutes to thicken.

How do I make perfectly peelable hard-boiled eggs?

Use slightly older eggs, cool them in an ice bath, and peel under running water. The hot-water rest method helps the shells release cleanly.

Is this recipe good for weight loss?

It can be. The high protein and fiber help with fullness, and using Greek yogurt lowers calories compared to mayo.

Be mindful of wrap size and add-ins.

What can I use instead of Dijon mustard?

Yellow mustard works, but reduce the amount slightly. A bit of whole-grain mustard adds texture and a mild tang.

How long can the egg salad sit out?

Keep it under 2 hours at room temperature. For picnics or lunch boxes, use an ice pack to keep it chilled.

Can I make the filling ahead of time?

Yes.

The flavors meld nicely after a few hours. Store the filling separately and assemble wraps just before eating for the best texture.

What’s the best wrap for extra protein?

Look for high-protein or high-fiber tortillas made with whole grains or added legumes. They hold up well and add nutrition.

How do I prevent the wrap from tearing?

Warm the tortilla briefly to soften it, avoid overfilling, and keep the filling away from the edges.

Roll tightly and secure with parchment or foil.

Final Thoughts

These High-Protein Greek Yogurt Egg Salad Wraps are a fast, feel-good option for busy days. They’re creamy, bright, and flexible enough to fit your taste and nutrition goals. Keep the base simple, then play with herbs, textures, and wraps to keep things interesting.

Make a batch today and enjoy easy, satisfying meals all week.