Egg salad nori roll recipe makes a rich umami breakfast or snack

Nori Egg Salad Wrap

total time:15 minutes


total time:15 minutes



When I’m looking for a quick breakfast or snack, I regularly turn to what I call a small egg salad. I routinely keep my cooked eggs in the fridge, so I can prepare them for myself on a whim. I peel one egg, chop it up in a small bowl, stir in both mustard and mayonnaise, and sprinkle with salt and freshly ground pepper. Then I take it straight from the same bowl and scoop it over, say, whole grain crackers or celery stalks. If I’m feeling adventurous, I might add fresh dill or hot sauce to the mix.

One day, I decided to eat it up a bit and layer my single serving of egg salad into a sheet of nori sushi I had laying around. Taking cues from items commonly found in Japanese hand rolls, I added cucumber and green onion matchsticks, then covered them with a drizzle of baby greens and rolled them up.

It was so delicious, I just had to share it with you here. I kept this recipe simple, so it’ll still be PB-and-J-easy, but you can run with it, adding touch-up wasabi paste, a sprinkle of shichimi togarashi, and/or cooked, peeled edamame.

You can also substitute other raw vegetables for cucumbers depending on what you have on hand, such as radishes or red peppers, and you can use sweet red or white onions in place of green onions.

The recipe here makes four servings in case you’re feeding a group, or if you want to make a batch of egg salad in advance and prepare the other ingredients to be hand rolled at a moment’s notice. But you can always play it like I usually do, splitting the recipe by four, and making just one small roll of egg salad at a time, to eat on your own whenever you want.

storage: Any leftover egg salad can be refrigerated for up to 2 days.

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  • 4 large eggs, well cooked, peeled and chopped
  • 2 tablespoons mayonnaise
  • 2 teaspoons Dijon mustard
  • 1/8 teaspoon fine salt
  • 1/8 teaspoon freshly ground black pepper
  • 4 slices roasted nori (sushi nori)
  • 1/4 English cucumber, cored and shredded into 3-inch slices
  • 2 green onions, trimmed, 3 inches from the white and light green part, sliced ​​lengthwise
  • 1/2 mcg cup or sprouts

In a medium bowl, mix eggs, mayonnaise, mustard, salt, and pepper together.

Lay one sheet of nori, shiny side down, on a clean surface. Place about 1/4 cup of egg salad in the center of the nori toward the top of the tray, then place a quarter each of the cucumbers, green onions, and baby greens on top. Fold the bottom of the nori over the egg salad, then wrap it in a wrapper. Repeat the process with the rest of the ingredients and serve.

Calories: 124 Total Fat: 10g; saturated fat: 2 g; cholesterol: 173 mg; Sodium: 198 mg; carbohydrates: 2 g; Dietary fiber: 1 g; sugar: 1 g; Protein: 7 grams

This analysis is an estimate based on the ingredients available and this preparation. It should not replace the advice of a dietician or dietician.

From cookbook author and registered dietitian Eli Krieger.

Tested by Olga Masov; Email questions to

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