Turkey and Cottage Cheese Power Wrap
A quick and satisfying whole wheat wrap packed with protein-rich turkey and creamy cottage cheese. Fresh spinach and cherry tomatoes add a refreshing crunch to this simple, no-cook lunch.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
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
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy 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
Large skillet · Mixing bowl · Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Prep oz deli turkey breast (sliced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Lay the whole wheat wrap flat on…
- 01
Lay the whole wheat wrap flat on…
Lay the whole wheat wrap flat on a clean cutting board or plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 02
Roughly mash the cottage cheese with a…
In a small bowl, roughly mash the cottage cheese with a fork. Stir in a few cracks of black pepper and the Dijon mustard for extra flavor.
Tap card to mark done - 03
Spread the cottage cheese mixture evenly over…
Spread the cottage cheese mixture evenly over the center of the wrap, leaving a 1-inch border around the edges.
Tap card to mark done - 04
Layer the sliced turkey breast evenly over…
Layer the sliced turkey breast evenly over the cottage cheese.
Tap card to mark done - 05
Top with the fresh baby spinach and…
Top with the fresh baby spinach and halved cherry tomatoes. Sprinkle a tiny pinch of salt directly onto the tomatoes.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Fold the left and right sides of…
Fold the left and right sides of the wrap inward, then roll tightly from the bottom up. Slice in half and enjoy immediately.
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