Turkey Cucumber Hummus Wrap with Greek Yogurt
Crisp cucumber and sliced turkey folded into a whole-wheat wrap spread with creamy hummus. Served alongside high-protein plain Greek yogurt for a gentle, zero-cook meal.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Jill + Lila
Jill created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Store the Greek yogurt separately in an airtight container until ready to eat so the wrap stays fresh and crisp.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Lay the whole-wheat tortilla flat on a…
- 01
Lay the whole-wheat tortilla flat on a…
Lay the whole-wheat tortilla flat on a clean cutting board or plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 02
Spread the hummus evenly across the center…
Spread the hummus evenly across the center of the tortilla, leaving a 1-inch (2.5cm) border along the edges.
Tap card to mark done - 03
Layer the sliced turkey breast and cucumber…
Layer the sliced turkey breast and cucumber slices evenly over the hummus spread.
Tap card to mark done - 04
Fold in the left and right sides…
Fold in the left and right sides of the tortilla, then roll it tightly from bottom to top to create a secure wrap. Slice diagonally in half.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Spoon the Greek yogurt into a small…
Spoon the Greek yogurt into a small side bowl.
Tap card to mark done - 06
Plate the wrap halves next to the…
Plate the wrap halves next to the Greek yogurt and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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