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Avocado Soft-Boiled Egg Roll — ripe avocado and runny yolk egg wrapped in whole wheat tortilla High-Protein

Avocado Soft-Boiled Egg Roll

New Chinese Healthy Meal · High-Protein · Avocado & Runny Egg

A bright New-Chinese brunch roll — ripe avocado and a jammy soft-boiled egg with a golden runny yolk, wrapped tight in a whole wheat tortilla and sliced into pretty pinwheels. Creamy, savoury and deeply satisfying, yet high-protein and low-calorie with zero refined sugar and no deep-frying. Whole-food clean fuel that feels like a treat.

Ingredients

Ripe avocado (healthy fats)Soft-boiled egg (runny yolk)Whole wheat tortillaToasted sesame seedsFresh herbs (chives)Extra-virgin olive oil (drizzle)Zero refined sugarNo deep-frying

Nutrition Facts

320
kcal
16g
protein
20g
carbs
18g
fat
7g
fiber
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HOW IT'S MADE

How It's Made

It starts with a perfectly jammy soft-boiled egg and a ripe, buttery avocado — no fryer, no heavy sauce. We roll everything in a whole wheat wrap, slice into pinwheels and finish with toasted sesame and fresh herbs for a clean, nourishing New-Chinese bite.

Avocado Soft-Boiled Egg Roll — cross-section showing golden runny yolk Signature Roll
Step-by-step making process — Boil Egg, Prep Avocado, Roll & Slice, Plate & Garnish Step by Step
STEP 01

Soft-Boil the Egg

Drop the egg into boiling water for 6.5 minutes, then shock in ice water and peel. You get a set white with a golden, jammy runny yolk at the center.

STEP 02

Prep Avocado & Wrap

Slice ripe avocado and mash lightly with a pinch of salt and pepper. Spread over a whole wheat tortilla, then nestle the peeled soft-boiled egg in the middle.

STEP 03

Roll & Slice

Roll the wrap tightly into a log and cut into even pinwheels. Each round reveals the avocado ring around a glossy runny-yolk center.

STEP 04

Plate & Garnish

Arrange the pinwheels on a plate, sprinkle toasted sesame and fresh chives, finish with a light drizzle of extra-virgin olive oil. Clean, pretty, ready to eat.

GALLERY

Close-Up & Lifestyle

From the golden runny-yolk center to the creamy avocado and the relaxed brunch setting — every angle celebrates a fresh, appetizing New-Chinese healthy bite.

Close-up of avocado egg roll pinwheel with flowing golden runny yolk
Lifestyle shot — avocado egg roll on wooden table with tea cup and linen napkin
Flat lay of fresh ingredients for avocado egg roll — avocado, egg, whole wheat tortilla, sesame, herbs
LW
Chef's Note — Liang Wei, Culinary Director
Oriental Bite Test Kitchen · culinary specialist

The avocado egg roll, unfiltered

We started with the Vietnamese-style rolled crepe we grew up eating and asked one question: could it survive a Tuesday lunchbox? The answer was jammy egg, ripe avocado, and a rice paper wrap that stays tender cold. No deep fryer, no apology.

I keep a stack in the fridge for the weeks when cooking feels like a second job. Roll, wrap, go — it eats like a snack and lands like a meal.

When to Enjoy

A dish built for the moments your body asks for clean fuel

Weekend Brunch

Comfort food that still fits a light day.

Meal-Prep Lunch

Make a batch, freeze uncooked, cook as needed.

Light Dinner

Filling enough to satisfy, light enough to sleep.

How to Enjoy & Store

How to serve it, how to keep it, and who it suits best

How to serve

Reheat gently — by steam, in a pan, or in the microwave for 60–90 seconds with a splash of water. Add the dressing or sauce after heating so nothing turns soggy.

Storage

Refrigerate and eat within 24–48 hours. For longer storage, freeze portions uncooked and cook them straight from frozen — do not refreeze once cooked.

Who it's for

Built for high-protein, calorie-aware eating: office lunches, post-workout meals, and anyone keeping an eye on carbs without eating bland food.

Oriental Ingredients & Their Nature

Every ingredient here is chosen for its xing wei — its nature and flavour — and for what Chinese food therapy has traditionally used it for.

Egg Egg
Neutral · Sweet

Traditionally used to nourish yin and blood — the everyday complete protein.

Avocado Avocado
Neutral · Sweet

Eaten to nourish and moisten — a rich, creamy fruit that carries other flavours.

Sesame Sesame
Neutral · Sweet

Traditionally used to nourish the liver and kidneys.

Nori Nori
Cool · Salty

Traditionally used to soften and to clear mild heat — the sea mineral of the Chinese coast.

Nature, flavour and traditional use follow classic Chinese food-therapy references (traditional materia dietetica). This is food, not medicine — we describe how an ingredient is traditionally used, and make no claim to treat or cure anything.

KUNG FU PRINCIPLE

Emei’s path is softness holding structure. An egg at the exact middle — neither raw nor set — is that balance, precisely.

Explore the seven schools →

Frequently Asked Questions

Real questions from our fitness-minded customers

How many calories are in the Avocado Soft-Boiled Egg Roll?

Each serving is about 320 kcal with 16g of protein, 20g of carbs and 18g of fat.

Can I freeze the Avocado Soft-Boiled Egg Roll?

Freeze them uncooked on a tray, then bag up; cook straight from frozen. Never refreeze after cooking.

Is the Avocado Soft-Boiled Egg Roll good for lighter living?

Yes. At about 320 kcal with 16g of protein and 7g fiber, it's highly satiating and keeps most people full for 4–5 hours.

Are the Avocado Soft-Boiled Egg Roll deep-fried?

No. They're steamed or pan-seared with a little oil — all the comfort, a fraction of the fat.