Turkey & Avocado Wrap
Avocado replaces butter, cheese, and heat. One half brings enough creaminess to hold a cold wrap together without a single cooked ingredient, and the 24g of mostly monounsaturated fat sits alongside 13g of protein and 8g of fiber in a wrap that takes no more effort than slicing and rolling.
Two slices of turkey, a fresh tomato, a handful of mixed salad, and a whole wheat tortilla. Five minutes from counter to plate.
Avocado replaces butter, cheese, and heat. One half brings enough creaminess to hold a cold wrap together without a single cooked ingredient, and the 24g of mostly monounsaturated fat sits alongside 13g of protein and 8g of fiber in a wrap that takes no more effort than slicing and rolling.
Two slices of turkey, a fresh tomato, a handful of mixed salad, and a whole wheat tortilla. Five minutes from counter to plate.
Ingredients
- avocado 0.5 piece
- tomato 1 piece
- tortilla wrap, whole wheat 1 piece
- mayonnaise 0.5 tablespoon
- turkey breast 2 slices
- mixed salad 1 handful
Method
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Slice the avocado and tomato.
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Lay the tortilla flat on a clean surface.
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Spread the mayonnaise evenly over the tortilla, making sure to spread it to the edges.
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Place the turkey over the mayonnaise, covering the bottom half of the tortilla.
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Place the avocado slices on top of the turkey, followed by the tomato slices.
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Add the mixed salad on top of the tomato.
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Season the wrap with a pinch of salt and pepper to your liking.
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Fold the bottom of the tortilla up over the filling, then fold both sides towards the center and roll the wrap tightly into a neat cylinder.
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Cut the wrap in half to make it easier to eat.
Place the turkey slices directly on the mayonnaise before adding the avocado and tomato. The turkey creates a dry layer between the tortilla and the wetter ingredients, which keeps the wrap from going soggy if you are packing it for later.
Behind this recipe
Can I make this wrap ahead of time?
You can. Wrap it tightly in foil or parchment paper and store it in the fridge for up to a day. The avocado will darken slightly at the cut surface, but the tomato and salad stay crisp as long as the turkey layer sits between the tortilla and the wet ingredients. If you are making it the night before, squeeze a few drops of lemon or lime juice over the avocado slices before assembling.
Why is almost 60% of this recipe's energy from fat?
Nearly all of the 24g of fat in this wrap comes from the half avocado, and avocado fat is predominantly monounsaturated. The recipe totals 368 kcal, so the absolute fat amount is moderate even though the percentage is high. Research has also found that fat-soluble vitamins in vegetables, including the carotenoids in tomato and mixed salad, need dietary fat present in the same meal to be absorbed effectively.
Read the full evidence review
