Smoky, spicy, and seriously satisfying. These roasted red pepper, avo & pickled onion egg wraps are a low-carb, high-flavour lunch win. Made with a fluffy egg base, hot sauce mayo, and tangy lime onions, they’re perfect for prepping ahead or impressing friends.

Recipes, styling & photos Emma Boyd

Serves 4, Prep Time 10 minutes, Cook Time 55 minutes

8 eggs, separated

1 clove garlic, minced

1 tsp baking powder

1 tsp smoked paprika

½ tsp sea salt

1 small red onion, halved, sliced

juice 1 lime (at least 3 tbsp)

2 red capsicums

olive oil

¼ cup mayo

2 tsp hot sauce

60 g feta cheese

4 handfuls rocket leaves

1 avocado, sliced

Preheat the oven to 180°C, line a shallow baking tray with baking paper, then drizzle the baking paper with olive oil and spread out with clean hands to cover the entirety of the paper. This ensures the wraps don’t stick to the paper! 

Beat the egg whites until stiff peaks form. In a separate bowl beat the yolks with the garlic, baking powder, paprika and salt. Add a little of the egg white to the yolks and fold in using a spatula, then add this mixture into the remainder of the whites and gently fold again until just combined. Spread this mixture out onto the baking tray and bake for 12 minutes. Remove from the oven and set aside. Once cool cut into 4 even pieces. 

In a small bowl pour the lime juice over the red onion and mix well, continuing to mix from time to time as you continue with the recipe. Rub the capsicums with olive oil, place into an oven-proof dish and roast for 40 minutes, turning them several times as they cook. Remove from the oven, cover, then leave to cool. Once cool peel the skins off the capsicums, remove their tops and seeds, then slice into strips. 

In a small bowl mix together the mayo and the hot sauce, then spread this out over the wraps. Crumble over the feta and scatter over the rocket leaves. Next put the red pepper slices along one edge of the wraps, followed by the avocado slices and the pickled onion. Roll up, wrap with sandwich paper and secure with twine.