Description
A quick, balanced deli turkey avocado wrap that helps readers understand how to use processed meats in a smarter way. This recipe uses lower-sodium deli turkey, fresh vegetables, creamy avocado, and a whole-wheat tortilla for an easy lunch that feels fresh, filling, and practical.
Ingredients
1 large whole-wheat tortilla
3 ounces lower-sodium deli turkey
1/2 ripe avocado, sliced
1/2 cup shredded romaine lettuce
1/4 cup sliced cucumber
1/4 cup thinly sliced tomato
1 tablespoon plain Greek yogurt
1 teaspoon Dijon mustard
1 teaspoon lemon juice
1 pinch black pepper
1 tablespoon chopped parsley, optional
Instructions
1. Lay the tortilla flat on a clean cutting board.
2. Stir Greek yogurt, Dijon mustard, lemon juice, and black pepper in a small bowl.
3. Spread the sauce evenly over the tortilla, leaving a small border around the edge.
4. Layer the lower-sodium deli turkey across the center of the tortilla.
5. Add avocado, romaine lettuce, cucumber, tomato, and parsley.
6. Fold in the sides, then roll the tortilla tightly from the bottom up.
7. Slice the wrap in half and serve right away, or wrap it in parchment for lunch.
Notes
Choose deli turkey with a short ingredient list when possible.
Compare sodium levels between brands before buying processed meats.
Use roasted chicken breast instead of deli turkey if you want an unprocessed option.
Add extra vegetables to make the wrap more filling without adding much sodium.
For meal prep, keep tomato separate until serving so the tortilla stays firm.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Method: No-Cook
- Cuisine: American
Nutrition
- Serving Size: 1 wrap
- Calories: 385
- Sugar: 4g
- Sodium: 620mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 8g
- Protein: 25g
- Cholesterol: 45mg