Lunchbox: Avocado & Egg Rollup


We’re always on the lookout for more creative ways to make the kids’ lunchboxes healthy—while still appealing to them. So much gets rejected, and it’s completely baffling. Getting them to eat protein can be particularly challenging, yet it’s so important for helping them grow and giving them the energy they need to stay focused.

Once again, I turned to eggs.

The idea for this came from a favorite Indian lunch: I used to order Kati rolls—kebab or other fillings wrapped in paratha bread—all the time in New York. My favorite would be filled with paneer cheese, onions, and spices, and I’d always choose the option of adding an egg for extra protein. The egg would almost blend into the paratha as if part of the wrap—it was just a thin layer cooked onto the bread.

Making paratha at home is definitely possible, but it’s a step that’s unlikely to make it into our schoolday-prep routine. Here’s a faster alternative…


Tortillas. Once the egg is cooked onto the tortilla (so simple), you have a nice protein-based wrap to which you can add any fillings you like.

You’ll need:
1 Nonstick Pan
1 8″ tortilla (flour or whole wheat)
1 egg, stirred
Butter for the pan

Other ingredients:
3 slices of avocado (very thin)
1 oz of cheddar cheese, grated

(But, again, you could add anything you wish!)


Once your pan has reached medium heat (butter should just begin to sizzle), drop your egg in and give it about 30 seconds to start cooking.

Place the tortilla directly onto the egg before the egg firms and press into the egg. In another 30 seconds or so, gently start to lift back the tortilla and check that the egg looks fully cooked before flipping over. The two layers should be stuck together.

Flip. Add the fillings and let the bottom of the tortilla toast another 30 seconds or so.

Roll Up Eggs Wrap

Remove from heat and immediately roll-up tightly. Use a cloth or paper towel if it’s too hot to the touch. Set aside the roll to cool while you assemble the rest of the lunch. (This will help it keep its shape.)

Slice into one-inch-rolls. (Vary the size depending on fillings. You can also serve without slicing: Just wrap in waxed paper once cool.)


If you have a picky eater, it’s a great way to sneak in that protein that kids need to grow strong and stay healthy!

What are some of your top picks for the lunchbox?

Safety note: Cooked eggs can stay out of the refrigerator for two hours. If they will be out longer than that before lunchtime, be sure to pack the lunch with a leak-proof ice pack, and use an insulated bag.

P.S. How to make perfect scrambled eggs, and why I might try adding sweet potato puree to this recipe one day.

This post originally appeared with the support of the American Egg Board, with whom I shared some of my favorite ways to prepare eggs

Since 2009, the Good Egg Project and America’s egg farmers have partnered with quality organizations such as Sesame Street, Discovery Health, and Feeding America to help educate Americans on the farm to table process. America’s egg farmers are committed to doing what’s right for their hens, the environment, and their communities. They are proud to provide Americans with affordable and nutritious food.

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