Turkey, Hummus & Veggie Wrap
A 10-minute no-cook lunch with 30 g of protein and 7 g of fiber at 420 kcal — whole-wheat tortilla, sliced turkey, hummus, baby spinach, cucumber, and roasted red pepper.
A 10-minute no-cook lunch with 30 g of protein and 7 g of fiber at 420 kcal — a whole-wheat tortilla spread with hummus, layered with sliced turkey breast, baby spinach, cucumber, and roasted red pepper. The chickpea-and-tahini base adds iron and folate on top of the turkey's lean protein.
Ingredients (1 serving)
- Whole-wheat tortilla — 1 (60 g)
- Turkey breast, sliced — 100 g
- Hummus — 40 g
- Cucumber — 50 g
- Baby spinach — 30 g
- Roasted red pepper — 40 g
Macros per serving
- Calories: 420 kcal
- Protein: 30 g
- Fat: 12 g
- Carbs: 48 g
- Fiber: 7 g
Key micronutrients
- Fiber: ~7 g
- Iron: ~3 mg (from hummus and spinach)
- Folate: ~80 µg (from hummus and spinach)
- Zinc: ~2.5 mg (from turkey and hummus)
Why it earns a spot in the rotation
- Prep time. Ten minutes with no cooking — assemble and roll. Suitable for meal-prep batch wraps (wrap individually in foil; refrigerate up to 24 h).
- Fiber density. 7 g of fiber in a 420 kcal lunch is above average; the whole-wheat tortilla and hummus together provide prebiotic fiber alongside the resistant starch in chickpeas.
- Lean protein. Turkey breast is one of the lowest-fat protein sources; 30 g in this wrap competes with chicken breast on protein density.
- Iron and folate. Spinach and hummus together contribute ~3 mg iron and ~80 µg folate — meaningful for adults tracking micronutrient targets, especially women.
Related protocols
- Grilled Chicken with Sweet Potato & Leafy Greens
- Turkey-Stuffed Bell Peppers with Tomato Sauce
- Tuna Niçoise Salad
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
