Flank Steak and Blue Cheese Wrap
A savory wrap packed with iron-rich flank steak, caramelized onions, and tangy blue cheese. Perfectly balanced with fresh spinach and a whole wheat tortilla to keep your energy steady.
Prep
10 min
Cook
25 min
Total
35 min
Makes
2 servings
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 HealthSteadier 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
A better-fueled day
Make regular eating and hydration easier
Use this meal as an easy anchor for regular food and a glass of water—two simple things that can get lost on a busy day.
Notice: timing + hydration
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
If making this ahead of time, store the cooked steak and onions separately from the tortillas and spinach to prevent the wrap from getting soggy.
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
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Thinly slice the yellow onion
- 01
Thinly slice the yellow onion
Thinly slice the yellow onion. Heat a drizzle of olive oil in a skillet over medium-low heat. Add the onion and a pinch of salt, cooking slowly for 15-20 minutes, stirring occasionally, until deeply browned and caramelized. Remove from the pan and set aside.
Look for: deeply browned and caramelized
Tap card to mark done - 02
Pat the flank steak dry
Pat the flank steak dry with a paper towel and season generously on both sides with salt and black pepper. Wipe the skillet clean if necessary and turn the heat up to medium-high.
Tap card to mark done - 03
Add a small splash of olive oil…
Add a small splash of olive oil to the hot skillet. Sear the steak for 4 to 5 minutes per side for a medium-rare finish. Transfer the steak to a cutting board and let it rest for 5 minutes before slicing it as thinly as possible against the grain.
Allow: 4 to 5 minutes
Tap card to mark done - 04
Lay the tortillas flat on a work…
Lay the tortillas flat on a work surface. Divide the fresh spinach, sliced steak, caramelized onions, and blue cheese crumbles evenly between both tortillas.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Tightly roll the tortillas into wraps
Tightly roll the tortillas into wraps, tucking the sides in as you go. For an extra crunch, toast the wrapped tortillas seam-side down in the warm skillet for 1 minute to seal them shut.
Allow: 1 minute
Tap card to mark done
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