Fresh lettuce leaves filled with lean turkey breast, creamy hummus, and crisp vegetables. This protein- and fiber-rich meal promotes satiety, gut health, and blood sugar stability—with no refined ingredients or additives.
Preparation Time
- Prep time: 10 minutes
- Cook time: 8–10 minutes (if cooking turkey fresh)
- Total time: 15–20 minutes
- Servings: 2 portions (3 wraps per person)
Ingredients
- 6 large lettuce leaves (romaine, butter, or iceberg)
- 200 g cooked turkey breast (shredded or sliced)
- 1/2 cup hummus (homemade or store-bought with no preservatives)
- 1/2 cucumber, julienned
- 1/2 carrot, julienned or grated
- 1/4 red bell pepper, thinly sliced
- 1 tablespoon lemon juice
- Sea salt and black pepper to taste
- Optional: chopped parsley or paprika for garnish
Instructions
- Prepare the vegetables: Wash and dry the lettuce. Slice cucumber, carrot, and bell pepper.
- Assemble the wraps: Lay out lettuce leaves. Spread ~1 tablespoon hummus on each leaf.
- Top with turkey, vegetables, lemon juice, salt, and pepper.
- Roll or fold the lettuce into wraps and secure with a toothpick if needed. Serve immediately.
Estimated Nutritional Value (Per Serving – 3 wraps)
| Nutrient | Approximate Value |
|---|---|
| Calories | 320 kcal |
| Protein | 28 g |
| Fat | 14 g |
| Carbohydrates | 16 g |
| Fiber | 6 g |
| Sodium | ~280 mg |
| Iron | ~2.5 mg |
| Folate | ~80 mcg |
Health Benefits
1. Lean protein for muscle and metabolism
Turkey breast offers high biological value protein with low saturated fat, supporting tissue repair and metabolic balance.
Reference: Pasiakos SM et al. (2015). Protein needs and exercise. Journal of the Academy of Nutrition and Dietetics.
2. Digestive and glycemic support
Hummus and fresh vegetables are rich in soluble and insoluble fiber, which slow digestion, enhance gut motility, and stabilize blood sugar.
Study: Kim Y & Keogh JB (2016). Chickpeas and glycemic control. British Journal of Nutrition.
3. Anti-inflammatory and micronutrient protection
Lettuce and raw vegetables provide vitamins A and C, polyphenols, and minerals that support immunity and cellular repair.
Source: Liu RH. (2004). Potential health benefits of fruits and vegetables. American Journal of Clinical Nutrition.
Cooking Tips
- Use leftover turkey or roast a fresh breast with herbs and olive oil for extra flavor.
- For plant-based variation: Substitute turkey with roasted chickpeas or marinated tofu strips.
- Meal prep tip: Keep fillings and lettuce separate until ready to eat to avoid sogginess.
- Make your own hummus: Blend chickpeas, tahini, garlic, lemon, and cumin for a fresher, additive-free option.
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