Greek Hummus & Turkey Wrap
Hummus goes down first, then turkey breast, then the Greek layer: quartered cherry tomatoes, red onion half-rings, crumbled feta, and a handful of mixed greens. Roll it, cut it in half, and lunch is done.
288 calories with 16 grams of protein from a build that never touches a stove. The whole wheat wrap carries the fiber. The turkey and feta split the protein between them. The hummus underneath works less as a spread and more as glue, holding the first bite together as cleanly as the last.
Hummus goes down first, then turkey breast, then the Greek layer: quartered cherry tomatoes, red onion half-rings, crumbled feta, and a handful of mixed greens. Roll it, cut it in half, and lunch is done.
288 calories with 16 grams of protein from a build that never touches a stove. The whole wheat wrap carries the fiber. The turkey and feta split the protein between them. The hummus underneath works less as a spread and more as glue, holding the first bite together as cleanly as the last.
Ingredients
- cherry tomatoes 5
- red onion 0.25
- tortilla wrap, whole wheat 1
- hummus 1 tablespoon
- turkey breast 3 slices
- mixed salad 1 handful
- feta cheese, crumbled 0.5 ounce
Method
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Cut the cherry tomatoes into quarters and the onion into half rings.
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Spread the wrap with hummus and layer the turkey breast on top. Then, top the wrap with mixed salad, cherry tomatoes, and onion.
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Sprinkle the crumbled feta cheese over the ingredients. Season with pepper and salt.
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Roll up the wrap and cut it in half.
Spread the hummus in a thin, even layer all the way to the edges of the wrap. The hummus acts as a moisture barrier between the wet tomatoes and the dry tortilla. Skip the edges, and the wrap goes soggy at the seams within minutes.
Behind this recipe
Can I meal prep this wrap ahead of time?
You can assemble it the night before, but wrap it tightly in foil and keep the cut tomatoes separate until you are ready to eat. Cherry tomatoes release liquid once quartered, and a soggy tortilla tears when you pick it up. Store the chopped tomatoes in a small container and add them right before eating.
Is 16 grams of protein enough for a lunch?
That depends on your daily total and how you spread it across meals. Research on per-meal protein use found that the body processes protein efficiently across a wide range of single-meal doses, with no hard ceiling where extra grams go to waste. Sixteen grams is on the lighter side for a main meal, so if your daily target is higher, pair this wrap with a protein-rich side or follow it with a high-protein snack later.
Read the full evidence reviewWhy whole wheat instead of a regular tortilla?
The whole wheat wrap contributes most of the 4 grams of fiber in this meal. A standard white flour tortilla of the same size delivers roughly half that. Pooled data from 62 trials found that higher fiber intake correlated with greater fat loss, so the swap is a small structural move with measurable backing.
Read the full evidence review
