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 people looking for a convenient, tasty meal But are turkey wraps actually healthy? The answer is – it depends There are many factors that determine whether a turkey wrap is a nutritious choice or just an unhealthy sandwich in disguise. In this article, we’ll break down the pros and cons of turkey wraps and give tips on how to make them a healthy part of your diet.
The Benefits of Turkey Wraps
There are several potential benefits that make turkey wraps seem like a healthy option:
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Turkey is a lean protein, Turkey is much lower in fat and calories than protein sources like beef or pork, The lean protein keeps you feeling fuller for longer
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Wraps have vegetables. Most turkey wraps contain veggies like lettuce tomato, onion spinach, and more. The veggies add fiber, vitamins, and minerals.
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Wraps can have whole grains. Opting for a 100% whole wheat or 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. Since you control the ingredients, you can pile on the 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 can make them an unhealthy choice:
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Large portion sizes. Restaurant wraps can be 300+ calories just for the tortilla, before filling ingredients.
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Highly processed tortillas. Many wraps contain refined flour and added sugar and preservatives.
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Heavy condiments. Mayo, oil, cheese, and sauces add calories, fat, and sodium.
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Processed deli meats. Pre-sliced turkey contains nitrites, salt, and other additives.
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Lack of nutrients. Without enough veggies, wraps become mostly carbs and protein without vitamins.
Tips for Making Healthy Turkey Wraps
The ingredients and preparation method greatly impact whether a turkey wrap is healthy or not. Follow these tips to make nutritious turkey wraps:
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Choose 100% whole grain wraps to add fiber. Look for at least 3g of fiber per serving.
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Load up on fresh veggies like lettuce, tomato, cucumber, onion, spinach, bell peppers, etc. The more the better!
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Use mustard, hummus, or tahini instead of mayo-based sauces. Oil and vinegar work too.
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Limit cheese to 1 slice or skip altogether to cut calories and fat.
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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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Add avocado for healthy fats.
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Swap tortillas for lettuce wraps to save calories and carbs.
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Stick to a single serving size wrap instead of oversized portions.
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Pair your wrap with fresh fruit, raw veggies, or a salad for balanced nutrition.
Turkey Wrap Ingredients That Are Healthy vs. Unhealthy
To make the best choices when constructing your turkey wrap, here is a breakdown of healthy vs. unhealthy ingredients:
Healthy Turkey Wrap Ingredients
- Whole grain tortillas or lettuce wraps
- Fresh sliced turkey or chicken
- Lots of veggies – spinach, lettuce, tomato, etc.
- Avocado
- Mustard, hummus, or tahini
- Oil and vinegar
- 1 slice cheese or feta crumbles
Unhealthy Turkey Wrap Ingredients
- White flour tortillas
- Pre-packaged lunch meat
- Bacon
- No or very few vegetables
- Mayo or creamy sauces
- Chips or fries as the side item
- More than 1 slice of cheese
Making Your Own Healthy Turkey Wrap at Home
One of the best ways to ensure your turkey wrap is nutritious is to make it at home. Here are some tips for assemble a healthy DIY turkey wrap:
- Choose a 100% whole wheat tortilla or make lettuce wraps
- Load up with spinach, tomato, red onion, bell pepper, etc.
- Spread hummus, mustard, or mashed avocado instead of mayo
- Use fresh deli turkey or rotisserie turkey breast
- Add 1 slice Swiss cheese or feta crumbles (optional)
- Drizzle with red wine vinegar or lemon juice
- Sprinkle with salt, pepper, and spices like oregano or basil
- Wrap it up tight and cut in half
- Enjoy with fresh fruit or raw veggie sticks on the side
The Verdict on Turkey Wraps: Healthy or Unhealthy?
At the end of the day, turkey wraps can be a nutritious choice when made with whole food, minimally processed ingredients. Pay attention to portion sizes, go heavy on the veggies, and limit high-calorie sauces and cheeses. With the right ingredients and preparation method, turkey wraps can be a tasty and healthy addition to your diet. Make them properly and wrap one up today!
What Makes This Turkey Wrap Recipe Great
I could eat a wrap for every single meal. Breakfast wraps, sandwich wraps, salad wraps, you name it. I really love effortless, easy lunches, especially when it involves a wrap! The best part? 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.
Filled with turkey slices, bacon, tomatoes, lettuce, and avocado, and stuffed in a delicious spinach flour tortilla, these tasty and balanced turkey club wraps will be on your lunch rotation in no time! Serve this delicious wrap with a side of fresh fruit– a great way to have a healthy, quick lunch with minimal effort!
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
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