This California Turkey Wrap recipe features a spinach wrap filled with delicious turkey, bacon, creamy avocado, tomato, and lettuce. Makes easy, healthy, and satisfying lunch wraps that are tastier than store-bought options. When you only have 15 minutes to eat, this quick and easy wrap recipe is the way to go!
Turkey wraps have become a popular lunch and dinner option for many health-conscious people looking for a convenient, tasty meal. But are turkey wraps actually as healthy as they seem? The answer is not so straightforward – there are many factors that determine whether a turkey wrap is a nutritious choice or an unhealthy sandwich in disguise. In this comprehensive article, we’ll break down the pros and cons of turkey wraps and give science-backed tips on how to make them a healthy part of your diet.
The Potential Benefits of Turkey Wraps
At first glance, there are several potential benefits that make turkey wraps appear to be a healthy option:
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Turkey is a lean protein Turkey breast meat is much lower in saturated fat and calories compared to red meat protein sources like beef or pork, The lean protein keeps you feeling fuller for longer
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Wraps contain veggies. Most turkey wraps have lettuce, tomato, onion, spinach, and other fresh veggies. These add fiber, vitamins, minerals, and antioxidants.
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Wraps can use whole grains. Opting for a 100% whole wheat or whole grain wrap adds extra fiber and nutrients compared to white flour wraps.
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Less processed than deli meats. Fresh sliced turkey from the deli counter is less processed than pre-packaged sliced turkey or bologna.
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Customizable. You control the ingredients, so you can load up on nutrient-dense veggies and opt for healthier sauces and cheeses.
The Potential Pitfalls of Turkey Wraps
However, there are also some potential downsides of turkey wraps that could make them an unhealthy choice:
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Large portion sizes. Restaurant wraps can contain 300+ calories just for the tortilla, before filling ingredients.
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Highly processed tortillas. Many wraps contain refined flour and added sugars, salt, and preservatives.
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Heavy condiments. Mayo, oil, cheese, and creamy sauces add excess calories, fat, and sodium.
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Processed deli meats. Pre-sliced packaged turkey contains nitrites, salt, and other additives.
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Lack of nutrients. Without enough veggies, wraps become mostly refined carbs and protein without vitamins.
Tips for Making Healthier Turkey Wraps
The ingredients and preparation method greatly impact whether a turkey wrap is healthy or not. Follow these science-backed tips to make nutritious turkey wraps:
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Choose 100% whole grain wraps with at least 3g fiber per serving. This adds nutrients and delays digestion.
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Load up on fresh veggies like lettuce, tomato, cucumber, onion, spinach, bell peppers, etc. The more the better for fiber and nutrients!
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Use mustard, hummus, avocado, or tahini instead of mayo-based sauces. These have healthy fats and less calories.
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Limit cheese to 1 ounce or skip altogether to cut saturated fat and calories.
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Get turkey sliced fresh at the deli counter rather than packaged lunch meat.
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Roast your own turkey breast and slice it to control ingredients.
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Swap tortillas for lettuce wraps to save calories and carbs. Romaine leaves work great.
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Stick to single serving size wraps instead of oversized portions to control calories.
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Pair your wrap with fruit, raw veggies, or a green salad for balanced nutrition.
Healthy vs Unhealthy Turkey Wrap Ingredients
To make optimal choices when constructing your turkey wrap, here is a breakdown of the healthiest and unhealthiest ingredients:
Healthy Turkey Wrap Ingredients
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Whole grain or lettuce wraps
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Fresh sliced turkey or chicken breast
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Lots of vegetables – spinach, lettuce, tomato, bell peppers, etc.
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Avocado
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Mustard, hummus, tahini
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Oil and vinegar dressing
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1 ounce feta or shredded part-skim mozzarella cheese
Unhealthy Turkey Wrap Ingredients
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White flour tortillas
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Pre-packaged sliced lunch meat
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Bacon
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No or very few vegetables
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Mayo or creamy ranch dressing
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Fried chips or fries as the side item
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More than 1 ounce of cheese
Making Your Own Healthy Turkey Wrap at Home
One of the best ways to ensure your turkey wrap is nutritious is to assemble it yourself at home. Follow these tips for a healthy DIY turkey wrap:
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Choose a 100% whole wheat tortilla or make lettuce wraps
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Load up with spinach, tomato, red onion, bell pepper, etc.
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Spread hummus, mustard, avocado, or tahini instead of mayo
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Use fresh sliced deli turkey or rotisserie turkey breast
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Add 1 ounce Swiss cheese or feta (optional)
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Drizzle with olive oil, balsamic vinegar, or fresh lemon juice
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Season with herbs like basil, oregano, garlic powder
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Wrap it up tight and cut in half
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Enjoy with carrots, celery, fruit, or a green salad
The Verdict: Can Turkey Wraps Be Healthy?
At the end of the day, turkey wraps can certainly be a nutritious choice when made properly with whole food ingredients. Pay attention to portion sizes, go heavy on the vegetables, and limit high-calorie sauces and cheeses. With careful preparation, turkey wraps can be a tasty and balanced addition to a healthy diet. Make mindful choices and wrap one up today!
Watch The Recipe Video
Note: You can also watch this recipe video on YouTube.
- Spinach Tortilla Wraps: I love using a spinach wrap, but any burrito-size flour tortilla would work. I believe I’ve even seen sundried tomato, which sounds delicious. There are also whole wheat tortillas for a healthy option. Just be sure to choose a large tortilla.
- Deli Turkey: Sliced turkey is my go-to lunch meat. I love its mild taste and how the bacon really shines through. But feel free to use any deli meat you like (roast beef, ham, etc.). You could even use leftover chicken, rotisserie chicken, or leftover Thanksgiving turkey if you want.
- Filling: You can easily mix up the fillings with whatever you have on hand! Add in cheese and other fresh veggies (sliced bell peppers, cucumber, shredded carrots, black beans, red onions, etc), and use different lettuce (romaine, baby spinach, sprouts, microgreens). Your turkey wrap possibilities are endless!
- Condiments: I use mustard and my homemade mayonnaise for my healthy wraps. You can use Dijon mustard, ranch dressing, honey mustard sauce, olive oil, vinegar, and more.
What I love about this turkey wrap recipe is that it is SO easy to make, especially for a busy day! It’s honestly one of my favorite things to make for a perfect easy lunch. It would also make a yummy and quick dinner!
- Start with a big spinach tortilla, the kind meant for burritos, to ensure there is plenty of room to stuff and wrap!
- Layer on mayo, mustard, turkey, avocado, bacon, tomato, and lettuce.
- Wrap it up, and lunch is served.
Turkey Club Sandwich Wrap | Keto Option!
To make this turkey wrap Keto, choose one of these options!
- Skip the tortilla and sandwich your ingredients in between two leaves of butter lettuce! It won’t be a turkey “wrap”, but you’ll get the satisfying crunch of the lettuce, and the feeling of a sandwich with all the yummy fillings!
- Grab a pack of low-carb, tortillas and substitute them instead of the regular Mission spinach wrap. Keep your eyes out for “Carb Smart” tortillas, which are a great option for this turkey wrap. Keep in mind that they are a bit smaller than regular burrito-size tortillas, but they will still work, just might not wrap as well.
- Meal Prep: This spinach wrap recipe is perfect to make ahead because the tortilla doesn’t get soggy as bread does.
- To meal prep, make 3 turkey wraps at a time, eat one, and then cover and refrigerate the other two.
- Cover the extra turkey wraps tightly in plastic wrap, keeping them completely covered.
- Store them in an airtight container so everything stays super fresh!
- Tomato: After slicing tomatoes, pat them dry with a paper towel to remove excess moisture so the tortilla won’t get soggy.
- Lettuce: Shred your lettuce. It makes it much easier to get in an even row in the turkey wrap because the lettuce is all an even size. You must try it.
- Toasted: If you prefer this wrap warmed up, I recommend warming the tortilla on the stovetop over medium heat. You can also use the microwave if preferred.
- Gluten-Free: If you are gluten-free, feel free to make the keto version or use your favorite gluten-free tortilla.
- Additional Ingredients: If you want to switch things up, feel free to add additional ingredients that you have on hand, like red peppers, sun-dried tomato, swiss cheese, additional slices of turkey, other fresh vegetables, and more!
Cover tightly in plastic wrap and store it in the refrigerator for up to 3 days. If making it in advance, I love to squeeze lemon juice on my avocado to prevent it from browning.
This turkey wrap does not freeze well, I do not recommend freezing it.
Unfortunately, no. While they are a super healthy and balanced lunch option, if you’re eating Keto or Low carb, follow the simple steps above to make this delicious spinach wrap keto-friendly!
California Turkey Club Wrap
FAQ
Is a turkey wrap good for you?
These low-carb and diabetic-friendly Turkey Hummus Wraps, made with nitrate/nitrite-free deli meat, are a perfect option for weight loss and a healthy lifestyle. Enjoy them as a satisfying snack or double up the ingredients for a fulfilling on-the-go lunch. Enjoy my friends!
Are wraps healthy for weight loss?
Answer: Healthy wraps are a wonderful option for a light meal. The reason a person should avoid healthy wraps to lose weight is because one will not be consuming the protein and fiber they need to keep appetite at bay, as well as too quickly burning through higher calorie meals.
How many calories are in a turkey wrap?
1 serving of turkey wrap contains 391 Calories. The macronutrient breakdown is 29% carbs, 50% fat, and 20% protein. This is a good source of protein (36% of your Daily Value), fiber (31% of your Daily Value), and potassium (20% of your Daily Value).
What type of wrap is healthiest?
Whole wheat tortillas are a healthier option. They have a slightly nutty taste and a bit more texture than flour tortillas.
Are Turkey wraps healthy?
Healthy wraps are easy to make, easy to eat, and super filling. This easy Turkey Wrap is one of my favorite lunches. Sandwiches just taste better in wrap form. There’s less bread, so all the delicious sandwich ingredients get to shine through.
What are the health benefits of ground turkey?
Ground turkey has multiple benefits. It is a good source of minerals, and B vitamins, rich in proteins, low in fat and it is lower in calories than common turkey.
How do you make a healthy Turkey wrap?
Add in cheese and other fresh veggies (sliced bell peppers, cucumber, shredded carrots, black beans, red onions, etc), and use different lettuce (romaine, baby spinach, sprouts, microgreens). Your turkey wrap possibilities are endless! Condiments: I use mustard and my homemade mayonnaise for my healthy wraps.
How long does it take to eat a Turkey wrap?
This California Turkey Wrap recipe features a spinach wrap filled with delicious turkey, bacon, creamy avocado, tomato, and lettuce. Makes easy, healthy, and satisfying lunch wraps that are tastier than store-bought options. When you only have 15 minutes to eat, this quick and easy wrap recipe is the way to go!
What can I substitute for a Turkey wrap?
Skip the tortilla and sandwich your ingredients in between two leaves of butter lettuce! It won’t be a turkey “wrap”, but you’ll get the satisfying crunch of the lettuce, and the feeling of a sandwich with all the yummy fillings! Grab a pack of low-carb, tortillas and substitute them instead of the regular Mission spinach wrap.
How do you store a Turkey wrap?
Wrap the tortillas tightly so that the filling is secure. If making ahead of time, wrap securely in plastic wrap and store in an airtight container or bag in the refrigerator for a couple of days. This delicious low carb turkey wrap is a perfect option for lunch or a quick meal. Packed with protein and veggies, it’s healthy and low carb.