20-Minute Turkey and Rice Burrito Wraps
Savory taco-seasoned turkey, brown rice, and black beans rolled in a warm gluten-free wrap. A portable, family-friendly meal perfect for concert nights on the go.
Prep
5 min
Cook
15 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Marie + Lila
Marie 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
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
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
15 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Use pre-cooked microwaveable rice pouches or leftover rice to stick to the 20-minute timeline.
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 8 steps complete
Next: Place a medium skillet over medium-high heat…
- 01
Place a medium skillet over medium-high heat…
Place a medium skillet over medium-high heat at 350°F (175°C) and add 1 tsp of olive oil.
Tap card to mark done - 02
Add 120g of ground turkey to the…
Add 120g of ground turkey to the skillet and break it up with a wooden spoon for 5 to 6 minutes until browned and no longer pink.
Look for: browned and no longer pink
Tap card to mark done - 03
Stir 1 tsp of taco seasoning and…
Stir 1 tsp of taco seasoning and 2 tbsp of salsa into the cooked turkey until well combined.
Look for: well combined
Tap card to mark done - 04
Fold 0
Fold 0.5 cup of pre-cooked brown rice and 0.25 cup of rinsed black beans into the skillet, heating through for 2 to 3 minutes until steaming hot.
Look for: steaming hot
Tap card to mark done - 05
Warm 1 gluten-free tortilla in the microwave…
Warm 1 gluten-free tortilla in the microwave for 10 seconds or in a dry pan so it rolls easily without cracking.
Tap card to mark done - 06
Spoon the warm turkey and rice mixture…
Spoon the warm turkey and rice mixture down the center of the tortilla and top with 0.25 sliced avocado.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Fold in the left and right sides…
Fold in the left and right sides of the tortilla over the filling, then roll tightly from the bottom up into a burrito.
Tap card to mark done - 08
Wrap tightly in aluminum foil for mess-free…
Wrap tightly in aluminum foil for mess-free eating on the go, or cut in half to serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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