📸 Image coming soon for Avocado Egg Mayo Wrap
Bungkus Avokado Telur Mayo
Makan Tengah Hari • Malaysia
How to Make Avocado Egg Mayo Wrap (Traditional & Healthy Version)
The Avocado Egg Mayo Wrap is a modern yet authentically Malaysian lunch option, blending the creamy richness of avocado with the familiar comfort of telur rebus (hard-boiled eggs) and a touch of local flair. While wraps are a global concept, Malaysians have embraced their versatility, infusing them with regional ingredients such as daun ketumbar (coriander leaves), cili padi (bird’s eye chili), and even a hint of limau nipis (local lime). This dish is especially popular among health-conscious urban Malaysians seeking a nutritious, satisfying meal on the go. The wrap’s creamy filling is lightened with Greek yogurt in place of heavy mayonnaise, and the addition of crisp sayuran (vegetables) like timun (cucumber) and daun salad (lettuce) gives it a refreshing crunch. Its taste is subtly tangy, herby, and rich with natural umami from perfectly ripe avocados. Ideal for busy professionals or students, this vegetarian wrap is packed with local flavors and nutrients, making it a great choice for lunch or a hearty breakfast. Enjoy it with a glass of teh o ais limau (iced lime tea) for a truly Malaysian midday meal.
Bahan-bahan(untuk 1 large wrap per serving)
- 2 pieces Wholemeal wraps (roti balut wholemeal)
- 1 medium Avocado (masak ranum)
- 2 large Eggs (telur rebus)
- 3 tablespoons Greek yogurt (yogurt asli)
- 1 cup Lettuce (daun salad, shredded)
- 1/2 cup Cucumber (timun, julienned)
- 2 tablespoons Red onion (bawang merah, finely diced) - pilihan
- 2 tablespoons Coriander leaves (daun ketumbar, chopped) - pilihan
- 1 small Bird’s eye chili (cili padi, sliced (optional for spice)) - pilihan
- 1 teaspoon Lime juice (jus limau nipis)
- to taste Salt & pepper (garam dan lada hitam)
Arahan
- 1
Boil the eggs (telur) in simmering water for 10-12 minutes until hard-boiled. Cool under running water, peel, and chop roughly.
12 minutes
Shocking eggs in cold water makes peeling easier.
- 2
Halve the avocado, remove the seed, and scoop flesh into a bowl. Mash lightly with a fork for a chunky texture.
2 minutes
Use ripe avocado for best creaminess.
- 3
Add chopped eggs, Greek yogurt, lime juice, red onion, coriander, and sliced cili padi (if using) to the avocado. Season with salt and pepper. Mix gently until just combined.
3 minutes
Don’t overmix; keep the filling textured.
- 4
Prepare the wraps by warming them on a dry pan for 30 seconds each to make them pliable.
2 minutes
Warm wraps don’t tear while rolling.
Kenapa hidangan ini sihat
Packed with nutrient-dense ingredients and using Greek yogurt in place of traditional mayonnaise, this Malaysian-inspired wrap supports weight management and overall health. The use of wholemeal wraps boosts dietary fiber, aiding digestion and satiety. The combination of protein, healthy fats, and fresh vegetables makes this dish ideal for those seeking a wholesome, satisfying meal without excess calories.
This Avocado Egg Mayo Wrap is rich in heart-healthy fats from avocado, high-quality protein from eggs, and fiber from wholemeal wraps and fresh vegetables. Greek yogurt provides calcium and probiotics while keeping the dish light. The wrap contains vitamins A, C, E, and B-complex from the assorted vegetables and coriander, as well as minerals like potassium and magnesium. With no added oils or refined mayonnaise, it fits easily into a balanced, low-calorie diet.
Petua
- 💡Tip 1: Use ripe, buttery avocados for the creamiest texture.
- 💡Tip 2: Toast wraps lightly for a more robust, nutty flavor.
- 💡Tip 3: For meal prep, keep the filling separate and assemble just before eating.
Penyimpanan & hidangan
Best enjoyed fresh, but can be stored wrapped in parchment in the refrigerator for up to 12 hours. If storing longer, keep the filling and vegetables separate to avoid sogginess.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 400.0 kcal |
