Home PSP Health Promotion Couscous and Egg Wraps

Couscous and Egg Wraps

Photo: Canada's Food Guide (food-guide.canada.ca)

This delicious wrap is filled with whole grains and protein.  Add a bit more vegetables with it and you will have a complete and balance meal.


  • 125 mL (½ cup) whole grain couscous
  • 1 clove garlic, minced
  • 2 mL (½ tsp) dried thyme or Italian herb seasoning
  • 175 mL (¾ cup) lower sodium vegetable or chicken broth
  • 60 mL (¼ cup) each grated carrot and zucchini or diced bell pepper
  • 3 hard cooked eggs, peeled
  • 85 mL (⅓ cup) 0% fat plain Greek yogurt
  • 125 mL (½ cup) quartered grape tomatoes
  • 60 mL (¼ cup) crumbled light feta cheese
  • 45 mL (3 tbsp) chopped fresh basil or parsley
  • 1 mL (¼ tsp) fresh ground pepper
  • 4 small whole grain flour tortillas


  1. Place couscous in a bowl with garlic and thyme. Bring broth to a boil and pour over couscous. Stir in carrot and zucchini; cover and let stand for 5 minutes.
  2. Meanwhile, in another bowl, mash eggs with a fork and stir in yogurt, tomatoes, feta, basil and pepper. Add couscous mixture and stir to combine.
  3. Divide among the tortillas and roll up to enjoy.


  • Out of broth? No worries. Use water instead. This will also help cut down on sodium.
  • Make wraps the night before and store in an airtight container. Keep in the fridge and grab one as you head out the door.
  • Switch up your cheese. Try goat cheese or ricotta instead of the feta for a flavour twist.
  • For perfect eggs, cover with water in a pot and bring to boil. Remove from heat, let stand covered for 15 to 20 minutes. Drain then chill under cold water. Can store unshelled in fridge up to 1 week.