Turkey & Avocado Wrap

Name: Turkey & Avocado Wrap
Total time: 10 min
Yield: 2
Ingredients: 200 g sliced cooked turkey breast; 2 large (about 70 g each) wheat tortillas; 1 (about 140 g of flesh) ripe avocado, sliced; 60 g skyr; 2 tsp Dijon mustard; 4 leaves crisp lettuce; 1 tomato, sliced and deseeded

Sliced turkey, avocado and a mustard-skyr dressing instead of mayonnaise, rolled tight with crisp lettuce and tomato. 33 g of protein, nothing cooked.

High protein

A tightly rolled wrap cut in half, showing layers of sliced turkey breast, green avocado, crisp lettuce and tomato against a pale dressing in the warm tortilla.

Servings: 2
Total time: 10 min
Hands-on: 10 min

What you need

Small bowl
Sharp knife

Ingredients

200 gsliced cooked turkey breast
2 large (about 70 g each)wheat tortillas
1 (about 140 g of flesh)ripe avocado, sliced
60 gskyr— instead of mayonnaise
2 tspDijon mustard
4 leavescrisp lettuce— romaine or iceberg
1tomato, sliced and deseeded

How to make it

Mix the skyr with the mustard, a pinch of salt and plenty of black pepper. That is the whole dressing, and it does the job of mayonnaise for about a fifth of the calories.
Deseed the tomato slices. The seeds and jelly are what turn a packed wrap into a soggy one by lunchtime.
Warm the tortillas for 15 seconds a side in a dry pan so they roll without cracking.
Spread the dressing across the lower third of each tortilla, then layer lettuce first, turkey, avocado and tomato on top. Lettuce against the bread is a barrier — it keeps the dressing off the tortilla.
Fold the sides in, roll tightly from the bottom and cut on the diagonal. If you are taking it with you, wrap it firmly in baking paper and leave the paper on; it holds the roll together.

Per serving, roughly

Energy: ~465 kcal
Protein: ~33 g
Carbs: ~34 g
Fat: ~18 g

These are estimates calculated from standard ingredient values. Your numbers will shift with the exact products you buy and with how generously you fill the plate — oil, sauces and cheese move them the most.

Variations

Higher protein

Use 300 g of turkey and skip the avocado. About 60 kcal less and 12 g more protein per wrap, with far less fat.

Vegetarian

Swap the turkey for 200 g of marinated grilled tofu or halloumi. Roughly the same calories; protein lands around 20 g with tofu.

Coach's tip

33 g of protein with no pan involved, which is the reason it gets made on the days you would otherwise skip lunch. The skyr-mustard swap is the part worth stealing for every sandwich you build.

More recipes

Other recipes worth a place in your week.

SnacksGrilled Halloumi & Pepper WrapHalloumi griddled until the stripes go dark, rolled into a warm tortilla with roasted peppers, hummus, mint and a lot of lemon. Fifteen minutes.MealsSkillet Chicken FajitasChicken and peppers cooked hard and fast so they char instead of stewing, with a lime and smoked-paprika marinade and skyr instead of soured cream.MealsTuna & White Bean SaladTwo tins, a lemon and ten minutes: tuna, cannellini beans, red onion softened in lemon, capers and parsley. 37 g of protein, nothing cooked.

General information only, not medical or nutritional advice. If you have a health condition, an allergy, or specific dietary needs, talk to a qualified professional.

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