Turkey Hummus Roll Ups with Crunchy Baby Carrots
Savory deli turkey wrapped with creamy hummus and sprinkled with hemp seeds, served alongside crunchy baby carrots. A quick, satisfying, and dairy-free snack that requires no cooking.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Colleen + Lila
Colleen 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
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
Store roll-ups and carrots separately in airtight containers if prepping in advance to maintain optimal crispness.
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: Lay 4 sliced deli turkey breasts flat…
- 01
Lay 4 sliced deli turkey breasts flat…
Lay 4 sliced deli turkey breasts 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 (15 ml) of hummus…
Spread 1 tbsp (15 ml) of hummus evenly over the top of each turkey slice.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Sprinkle 0
Sprinkle 0.5 tsp of hemp seeds over the hummus on each slice.
Tap card to mark done - 04
Roll each turkey slice tightly into a…
Roll each turkey slice tightly into a neat log.
Tap card to mark done - 05
Wash 8 baby carrots and dry them…
Wash 8 baby carrots and dry them thoroughly with a paper towel.
Tap card to mark done - 06
Arrange the turkey roll-ups on a plate…
Arrange the turkey roll-ups on a plate with the baby carrots on the side and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.