Wrap with Turkey Breast & Carrot Salad
Cottage cheese spread, turkey breast slices, and a crunchy carrot salad dressed in homemade honey-mustard vinaigrette, rolled up in a whole wheat tortilla. Ready in five minutes, no cooking, 288 kcal.
The vinaigrette is the move here. Olive oil, honey, yellow mustard, and a splash of vinegar, whisked in the time it takes to slice a scallion. It turns shredded carrot from a filler ingredient into something worth building a wrap around.
Cottage cheese spread, turkey breast slices, and a crunchy carrot salad dressed in homemade honey-mustard vinaigrette, rolled up in a whole wheat tortilla. Ready in five minutes, no cooking, 288 kcal.
The vinaigrette is the move here. Olive oil, honey, yellow mustard, and a splash of vinegar, whisked in the time it takes to slice a scallion. It turns shredded carrot from a filler ingredient into something worth building a wrap around.
Ingredients
- olive oil 0.5 tablespoon
- honey 0.5 teaspoon
- yellow mustard 0.5 teaspoon
- vinegar 0.5 teaspoon
- scallion 1 piece
- carrot, shredded 0.5 cup
- tortilla wrap, whole wheat 1 piece
- cottage cheese, 4% milkfat 2 tablespoons
- turkey breast 3 slices
Method
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Mix the oil, honey, mustard, and vinegar in a small bowl.
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Slice the scallion into rings.
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Combine the julienned carrot in a bowl with the dressing and scallion. Season with salt and pepper.
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Spread the cottage cheese over the wrap. Arrange the slices of turkey breast and carrot salad on top. Roll up the wrap, cut it in half and serve on a plate.
That half tablespoon of olive oil in step 1 does more than add flavor. Research found that raw carrot salad eaten without any fat produced essentially zero carotenoid absorption. The fat in the vinaigrette is the switch between the beta-carotene passing straight through and your gut actually picking it up.
Why This Works
Behind this recipe
Can I make this wrap the night before?
Yes. Keep the vinaigrette-dressed carrot salad in a sealed container and assemble the wrap in the morning. The dressing keeps the carrot moist without making the tortilla soggy overnight. If you roll it the night before, wrap it tightly in foil and store it in the fridge — the cottage cheese layer insulates the tortilla from the wet salad.
Why make the vinaigrette from scratch instead of using store-bought dressing?
Control and function. Four ingredients, fifteen seconds of whisking, and you know exactly what is on your carrot. The olive oil also matters beyond taste. Research found that raw carrot salad eaten with a fat-free dressing produced essentially zero carotenoid absorption. The fat from olive oil is the vehicle that carries the beta-carotene from the carrot into your system.
Read the full evidence reviewIs 17g of protein enough for lunch?
For a light midday meal or an afternoon bridge between bigger meals, 17g works. The turkey and cottage cheese provide complete protein, and the 29g of carbs from the whole wheat wrap give sustained energy. If you need more protein for a post-workout lunch, add an extra slice or two of turkey breast without changing anything else about the recipe.
