Turkey Cheddar and Pepita Protein Wrap
A packable, work-friendly wrap loaded with deli turkey, crisp spinach, sliced cheddar, and crunchy pumpkin seeds. Assembles in minutes for a fast, high-protein lunch or breakfast on the go.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Kimberley + Lila
Kimberley 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
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
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
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
Prep Ahead: Wrap tightly in parchment paper or foil the night before; keep chilled in the workplace refrigerator for up to 24 hours.
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: Lay 1 gluten-free tortilla flat on a…
- 01
Lay 1 gluten-free tortilla flat on a…
Lay 1 gluten-free 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 1 tbsp of dijonnaise evenly over…
Spread 1 tbsp of dijonnaise evenly over the surface of the tortilla, leaving a 1/2-inch (1.25cm) border around the edges.
Tap card to mark done - 03
Layer 1 cup of baby spinach across…
Layer 1 cup of baby spinach across the center of the tortilla.
Tap card to mark done - 04
Arrange 100g of sliced turkey breast and…
Arrange 100g of sliced turkey breast and 28g of sliced cheddar cheese over the spinach layer.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Sprinkle 1 tbsp of pepitas evenly over…
Sprinkle 1 tbsp of pepitas evenly over the top for a satisfying nut-free crunch.
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 firmly roll from the bottom up to enclose the wrap.
Tap card to mark done - 07
Slice diagonally in half with a sharp…
Slice diagonally in half with a sharp knife and serve immediately, or wrap tightly in parchment paper and pack in a container for work.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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