Turkey Wraps

Turkey Wraps

Strawberry Jargarita

Strawberry Jargarita

Prepration Time
  • 5–10 minutes
Total Time
  • 10 minutes
Pineapple Jalapeño Margarita

Pineapple Jalapeño Margarita

Prepration Time
  • 10 minutes
Total Time
  • 10 minutes
Orange Creamsicle Margarita

Orange Creamsicle Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Cherry Margarita

Italian Cherry Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Prepration Time
  • 10 minutes
Total Time
  • 10 minutes
Serving
  • 2–4 People

Ingradients

For the Spread:
  • ¼ cup mayonnaise or Greek yogurt
  • 1 tsp Dijon mustard
  • ½ tsp lemon juice or apple cider vinegar
  • ½ tsp garlic powder
  • Salt and black pepper to taste
For the Filling:
  • 8 oz sliced roasted turkey breast (oven-roasted or deli-sliced)
  • 1 cup shredded lettuce or spinach
  • 1 large tomato, thinly sliced
  • ½ cucumber, thinly sliced or grated
  • ¼ cup shredded carrots
  • ¼ cup red onion, thinly sliced (optional)
  • ¼ cup shredded cheddar, Swiss, or provolone cheese (optional, or use vegan cheese)
  • 1 avocado, sliced (optional, for creaminess)
For Assembly:
  • 4 large tortillas (whole wheat, spinach, low-carb, or gluten-free)
  • Optional: sprouts, bell peppers, or pickles

Directions

Step 1: Make the Spread

  • In a small bowl, mix mayonnaise (or Greek yogurt), Dijon mustard, lemon juice, garlic powder, salt, and pepper.

Step 2: Warm the Tortillas (Optional)

  • Lightly warm tortillas in a dry skillet or microwave for 10–15 seconds to make them more pliable.

Step 3: Spread & Layer

  • Lay out each tortilla and spread a thin layer of the mayo mixture.
  • Layer with turkey, cheese (if using), lettuce, tomato, cucumber, carrots, onion, and avocado.

Step 4: Roll Tightly

  • Fold in the sides of the tortilla, then roll from the bottom up, tucking in the filling as you go.

Step 5: Serve

  • Slice in half diagonally and serve immediately.
  • Wrap in parchment paper or foil for easy transport.

Pros:

  • High in Protein: Turkey provides lean protein for muscle repair and satiety.
  • Packed with Veggies: Adds fiber, vitamins, and hydration.
  • Quick & No-Cook: Ready in 10 minutes—perfect for busy days.
  • Meal Prep Friendly: Can be wrapped and refrigerated for up to 24 hours (best served fresh).
  • Customizable: Swap ingredients based on preferences or dietary needs.

Cons:

  • High in Sodium: From deli turkey and cheese; can be reduced with low-sodium options.
  • May Be Too Crunchy for Some Palates: Especially for seniors with dental issues.
  • Contains Allergens: Dairy, gluten, and soy (depending on ingredients).
  • Not Low-Carb Friendly (with regular tortillas): Use low-carb or lettuce wraps for keto diets.
  • May Be Too Cold for Seniors: Serve at room temperature if needed.

Suitable for Aged People?

Yes, this Turkey Wrap is generally suitable for aged individuals due to:

  • Soft, Handheld Format, making it easy to eat without utensils.
  • Good Source of Protein & Calcium, supporting muscle and bone health.
  • Mild Flavor, often appealing to those with reduced taste sensitivity.
  • Hydrating Ingredients like cucumber and tomato, which support fluid balance.

However:

  • Heart Health Considerations: Should be consumed in moderation by those watching sodium or saturated fat.
  • Dental Issues: Can be chopped finely or served with soft tortillas.
  • Digestive Sensitivity: May be too rich for some seniors with sensitive digestion.

Tip: Use low-sodium turkey, whole grain tortillas, and add mashed avocado for creaminess and healthy fats.

Who Should Avoid This Recipe?

This recipe may not be suitable for:

  1. People with Hypertension: High in sodium from processed meats and cheese.
  2. Lactose Intolerant Individuals: Contains cheese unless substituted.
  3. Gluten Allergy / Celiac Disease: Regular tortillas contain gluten; use GF wraps instead.
  4. Individuals with Oral or Swallowing Issues (Dysphagia): May need texture modification for safer eating.
  5. Strict Low-Protein Diets (e.g., kidney disease): High in animal protein unless modified.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
290
Total Fat
12g
15%
Saturated Fat
4g
20%
Cholesterol
40mg
13%
Sodium
500mg
22%
Total Carbohydrate
22g
8%
Dietary Fiber
3g
11%
Total Sugars
3g
Protein
20g
40%
Vitamin A
400 IU
8%
Vitamin C
10mg
11%
Calcium
150mg
11%
Iron
2mg
11%
Potassium
300mg
9%