American · Lunch · Snack
Turkey and Avocado Wrap
A fresh, filling whole-wheat wrap layered with lean sliced turkey, creamy smashed avocado, crisp greens and juicy tomato. Ready in minutes and ideal for packed lunches.
- Prep
- 10 min
- Cook
- No cooking
- Total
- 10 min
- Serves
- 2
Calories come from: Carbs 43% · Fat 38% · Protein 19%
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Ingredients
For 2 servings- 2 large140 gWhole-wheat tortillas (25 cm / 10 in)
- 5 thin slices100 gLow-sodium sliced roast turkey breast
- 1 medium140 gRipe avocado
- 2 tsp10 gLime juice
- 1 1/2 cups45 gBaby spinach
- 1 medium120 gTomato
- 2 tbsp, thinly sliced20 gRed onion
- 1/2 small60 gCucumber
- 1/4 tspBlack pepper
- 2 tsp10 gDijon mustard (optional)
Steps
- 1
Halve the avocado, remove the stone and scoop the flesh into a bowl.
- 2
Add the lime juice and pepper, then mash with a fork until mostly smooth.
- 3
Slice the tomato, thinly slice the red onion and cut the cucumber into thin sticks.
- 4
Warm the tortillas in a dry pan for about 20 seconds per side, or briefly in the microwave, so they fold without cracking.
- 5
Lay the tortillas flat and spread each one with half the smashed avocado, leaving a 2 cm border.
- 6
Spread a thin line of Dijon mustard over the avocado, if using.
- 7
Layer half the spinach, turkey slices, tomato, onion and cucumber on the lower third of each tortilla.
- 8
Fold in the sides, then roll up tightly from the bottom.
- 9
Cut each wrap in half on a diagonal and serve, or wrap in parchment and refrigerate for up to 4 hours.
Swaps, storage and make-ahead
Swaps
- Use sliced roast chicken breast instead of turkey if that is easier to find.
- For a vegan version, replace the turkey with seasoned baked tofu or chickpeas mashed with a little lemon, and choose tortillas labelled vegan.
- Swap the whole-wheat tortillas for gluten-free wraps, and choose deli meat and Dijon mustard labelled gluten-free to make it gluten-free.
- Use romaine or mixed salad leaves instead of baby spinach for extra crunch.
Storage
This wrap is best eaten fresh, since the avocado browns and the tortilla softens over time; if wrapped tightly in parchment it can be kept in the fridge for up to 4 hours. Do not freeze.
Make ahead
Slice the onion and cucumber up to a day ahead and keep them in a sealed container in the fridge, then mash the avocado and assemble the wraps up to 4 hours before eating.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: GlutenMustard
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (318 g) | Per 100 g | |
|---|---|---|
| Calories | 410 kcal | 129 kcal |
| Protein | 20.7 g | 6.5 g |
| Carbohydrates | 45.6 g | 14.3 g |
| of which sugars | 6.6 g | 2.1 g |
| Fiber | 13.4 g | 4.2 g |
| Fat | 17.8 g | 5.6 g |
| of which saturated | 5.1 g | 1.6 g |
| Sodium | 845 mg | 266 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
