Crunchy Turkey and Avocado High Protein Wrap
A quick, crisp wrap packed with lean turkey, sliced cucumber, and bell peppers, finished with a zesty mustard-lemon dressing. It is designed to be highly satisfying without feeling heavy.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Hayley + Lila
Hayley 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 HealthComfortably 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
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
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
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
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
You can substitute the turkey with leftover grilled chicken breast or cooked prawns for variety.
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: Whisk together the mustard and lemon juice…
- 01
Whisk together the mustard and lemon juice…
In a small bowl, whisk together the mustard and lemon juice to create a smooth, tangy dressing.
Tap card to mark done - 02
Place the gluten-free high-protein wrap flat on…
Place the gluten-free high-protein wrap flat on a clean cutting board.
Tap card to mark done - 03
Spread the mustard dressing evenly across the…
Spread the mustard dressing evenly across the surface of the wrap.
Tap card to mark done - 04
Layer the sliced turkey breast
Layer the sliced turkey breast, avocado, sliced red bell pepper, and cucumber strips down the center of the wrap.
Tap card to mark done - 05
Sprinkle the sunflower seeds over the vegetables…
Sprinkle the sunflower seeds over the vegetables to add a satisfying crunch.
Tap card to mark done - 06
Roll the wrap tightly around the filling
Roll the wrap tightly around the filling, tucking in the sides as you go, then cut in half diagonally to serve.
Ready when: everything is assembled and ready to enjoy
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