Savory Turkey and Avocado Breakfast Wrap
Lean sliced turkey, creamy avocado, and fresh spinach wrapped in a high-fiber tortilla. A quick, egg-free morning meal packed with protein to support steady energy.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Kay + Lila
Kay 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
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The ingredient amounts update automatically.
Equipment
Large skillet · 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: Lay 1 whole-wheat high-fiber tortilla flat on…
- 01
Lay 1 whole-wheat high-fiber tortilla flat on…
Lay 1 whole-wheat high-fiber 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 hummus evenly across…
Spread 1 tbsp of hummus evenly across the middle section of the tortilla, leaving 1 inch (2.5cm) clear around the edges.
Tap card to mark done - 03
Layer 0
Layer 0.5 cup of fresh baby spinach leaves directly on top of the hummus spread.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Arrange 4 oz of sliced deli turkey…
Arrange 4 oz of sliced deli turkey breast over the spinach layer in a single line.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Slice 0
Slice 0.25 of a medium avocado and lay the slices gently over the turkey breast.
Tap card to mark done - 06
Tightly roll the bottom edge of the…
Tightly roll the bottom edge of the tortilla up over the filling, fold in the two sides, and continue rolling upward to form a snug wrap.
Tap card to mark done - 07
Slice the wrap in half diagonally using…
Slice the wrap in half diagonally using a sharp knife and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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