Turkey and Cheddar Roll-Ups with Apple Slices
A quick 5-minute post-workout snack featuring savory turkey breast rolled with cheddar cheese, crisp apple slices, and crunchy almonds. It delivers over 20 grams of protein to support muscle recovery without any yogurt, soy, or fish.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Krissy + Lila
Krissy 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
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
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: You can slice the cheese and portion the almonds in advance. Slice the apple right before eating to prevent browning, or toss apple slices in a splash of lemon juice if packing for later.
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 5 steps complete
Next: Lay the turkey breast deli slices flat…
- 01
Lay the turkey breast deli slices flat…
Lay the turkey breast deli slices flat on a clean cutting board or plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 02
Cut the cheddar cheese into thin strips…
Cut the cheddar cheese into thin strips or divide sliced cheddar evenly across each turkey slice.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Roll each turkey slice tightly around the…
Roll each turkey slice tightly around the cheese to form small roll-ups.
Tap card to mark done - 04
Core and slice the apple into bite-sized…
Core and slice the apple into bite-sized wedges.
Tap card to mark done - 05
Arrange the turkey cheddar roll-ups
Arrange the turkey cheddar roll-ups, apple slices, and almonds on a plate and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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