Creamy Turkey and Avocado Greek Yogurt Wrap
A quick, 3-minute assembly wrap filled with sliced turkey breast, creamy Greek yogurt sauce, smooth avocado, and fresh spinach.
Prep
3 min
Cook
0 min
Total
3 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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 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
Digestive 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
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
3 min
Cook
0 min
Total
3 min
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The ingredient amounts update automatically.
Equipment
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
- 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 7 steps complete
Next: Place 1 whole-wheat tortilla flat on a…
- 01
Place 1 whole-wheat tortilla flat on a…
Place 1 whole-wheat tortilla flat on a clean plate or cutting board.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 02
Mix 85g plain Greek yogurt with 1…
In a small bowl, mix 85g plain Greek yogurt with 1 tsp dijon mustard until smooth and combined.
Look for: smooth and combined
Tap card to mark done - 03
Spread the yogurt mixture evenly over the…
Spread the yogurt mixture evenly over the surface of the tortilla, leaving a 0.5 inch (1.2cm) border around the edges.
Tap card to mark done - 04
Layer 0
Layer 0.5 cup baby spinach leaves across the center of the tortilla.
Tap card to mark done - 05
Top the spinach with 85g turkey breast…
Top the spinach with 85g turkey breast and 50g avocado slices.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Fold the side edges inward over the…
Fold the side edges inward over the filling, then roll the bottom edge tightly up to form a wrap.
Tap card to mark done - 07
Slice diagonally in half and serve immediately
Slice diagonally in half and serve immediately, or wrap tightly in parchment paper and store in the refrigerator for up to 24 hours.
Allow: 24 hours
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