This delicious low carb turkey club wrap is a perfect option for lunch or a quick meal. Packed with protein and veggies, it’s a healthy and satisfying choice for those on a low carb diet.
This Turkey Club Wrap has become a staple for lunchtime in our house. They are so quick and easy to make, super delicious, and the whole family loves them!
They make great additions to any lunchbox and take minutes to make. They are perfect for lunch on-the-go and can easily be enjoyed as dinner after a busy day.
Turkey wraps have become an increasingly popular meal choice for many health-conscious eaters looking for a convenient and tasty lunch or dinner option. But are turkey wraps actually as healthy as they seem? The answer isn’t so straightforward. While turkey wraps can be a nutritious choice, it really depends on the specific ingredients used and how the wrap is prepared. In this detailed article, we’ll analyze the pros and cons of turkey wraps and provide tips for making them a healthy part of your diet.
The Potential Benefits of Turkey Wraps
There are several factors that make turkey wraps appear to be a smart nutritional choice:
-
Turkey is a lean protein source Turkey is much lower in fat and calories compared to proteins like beef or pork, The lean turkey meat provides a good dose of satiating protein while saving on calories
-
Wraps contain vegetables. Most turkey wraps have veggie fillings like lettuce, tomato, onion, spinach, bell peppers, etc. The produce adds important vitamins, minerals and fiber.
-
Wraps can use whole grains. Opting for a 100% whole wheat or grain wrap adds extra fiber and nutrients compared to plain white flour wraps.
-
Fresh turkey is less processed than deli meat, Fresh sliced turkey from the deli counter is less processed than pre-packaged sliced turkey or bologna
-
You control the ingredients. Since you customize the fillings, you can load up on nutrient-rich veggies and pick healthier sauce options.
-
Customizable nutrition. You can tailor wraps to meet your specific nutritional needs by swapping ingredients.
The Potential Pitfalls of Turkey Wraps
However, there are also some potential cons of turkey wraps that can make them an unhealthy choice:
-
Large portion sizes. Restaurant wraps can easily contain 300+ calories just for the tortilla, before filling ingredients.
-
Highly processed tortillas. Many wraps rely on refined flour and contain added sugars, oils and preservatives.
-
Unhealthy sauces. Mayo, oil, cheese and creamy sauces add excess calories, saturated fat and sodium.
-
Processed deli meats. Pre-packaged sliced turkey contains excess sodium, nitrites and other additives.
-
Lack of nutrients. Without sufficient veggies, wraps become mostly refined carbs and protein without nutrients.
-
Fried side dishes. Pairing wraps with fries or chips increases fat, salt and calories.
Tips for Making Healthy Turkey Wraps
The preparation method and fillings greatly impact whether a turkey wrap is healthy or not. Follow these easy tips to create nutritious turkey wraps:
-
Choose whole grain wraps with at least 3g fiber per serving. Look for 100% whole wheat or other whole grains.
-
Load up on fresh veggies like lettuce, tomato, cucumber, onion, spinach, bell pepper, etc. More is better!
-
Use hummus, mustard or tahini instead of creamy, oil-based sauces like ranch or mayo.
-
Limit cheese to 1 slice or a sprinkle or skip it altogether to cut saturated fat and calories.
-
Pick fresh sliced deli turkey instead of packaged lunch meat. Or roast your own turkey breast.
-
Add avocado for heart-healthy fats and creaminess.
-
Consider lettuce wraps instead of tortillas to save carbs and calories.
-
Stick to single serving sizes instead of oversized restaurant portions.
-
Pair with fruits, veggies or salad for a balanced, nutrient-rich meal.
Healthy vs. Unhealthy Turkey Wrap Ingredient Swaps
To optimize nutrition, here are some healthy substitutions to make when building turkey wraps:
Healthy Turkey Wrap Ingredients
- Whole grain or lettuce wraps
- Fresh sliced turkey or chicken
- Generous veggies
- Avocado
- Mustard, hummus or tahini
- Oil & vinegar dressing
- 1 slice cheese or feta
Less Healthy Turkey Wrap Ingredients
- White flour tortillas
- Pre-packaged lunch meat
- Bacon or salty meats
- No or minimal veggies
- Mayo or creamy sauces
- Chips or fries on the side
- Extra cheese
Making Your Own Healthy Turkey Wraps
Making turkey wraps at home enables you to control the nutrition quality. Here are some tips for assembling healthy DIY turkey wraps:
- Select a 100% whole grain wrap or use lettuce leaves.
- Fill with spinach, tomato, red onion, bell peppers, etc.
- Spread hummus, mustard or mashed avocado instead of mayo.
- Use fresh sliced deli turkey or leftover roasted turkey.
- Add 1 slice Swiss or a sprinkle of feta (optional).
- Drizzle with olive oil, balsamic vinegar or lemon juice.
- Season with salt, pepper and herbs like oregano or basil.
- Wrap up tight and cut in half to serve.
- Enjoy with fresh fruit or raw veggies on the side.
The Verdict: Can Turkey Wraps Be Healthy?
At the end of the day, turkey wraps can be a nutritious choice when made properly using wholesome ingredients. Pay attention to portion sizes, limit high-calorie sauces, and emphasize fresh produce and lean proteins. When thoughtfully prepared, turkey wraps can absolutely be part of a balanced, healthy diet. Wrap one up today using the tips in this article!
Why You Will Love These Turkey Club Wraps
- Better For You: These wraps will keep you full until dinner time. Made with tomato, avocado, and spinach, you are getting lots of wholesome ingredients in too.
- Quick: It takes no more than 10 minutes to make up four of these wraps.
- Make ahead: These are great to make for packed lunches and can easily be made the night before.
- Great for the whole family: Kids of all ages love these!
- Tortilla wraps: I used Mission® Carb Balance Spinach Herb Tortilla Wraps, but you can use your favorite low-carb tortilla.
- Mayonnaise and mustard: Mayo and dijon mustard add some moistness and tang to these wraps. I prefer to use a full-fat mayo, but you can use a low-fat one if you like. Other condiments that work great here are honey mustard, hummus, cream cheese.
- Cheese: Provolone cheese slices work great in this turkey club wrap. Cheddar or swiss cheese is also going to work well.
- Turkey: Use sliced turkey sandwich slices/deli turkey for ease and convenience. You can also use leftover turkey.
- Bacon: Cooked bacon slices add a great flavor and texture. You can buy pre-cooked slices to make these really quick to make.
- Tomato, avocado, and spinach leaves. You can also add thinly sliced red onions.
Recipe Notes and Tips for Turkey Club Wrap
- Wrap the tortillas tightly so that the filling is secure.
- If making ahead of time, wrap securely in plastic wrap and store in an airtight container or bag in the refrigerator for a couple of days.
This Low Carb Turkey Club Wrap uses the traditional ingredients of a club sandwich, but you can easily add or swap items depending on what’s in your fridge. You can use a different cheese like Cheddar cheese or swiss cheese and instead of turkey, you can use ham, deli meat, or even chicken. Add in some diced bell pepper or any other veggies you have in your fridge.
This low carb turkey wrap can easily be served by itself, or to make it a fuller meal, you can serve it with a soup, salad, or crispy sweet potato fries.
These wraps can easily be made the night before. Wrap them tightly in plastic wrap so that they don’t dry out and keep them in the fridge. They will keep well this way for 2 to 3 days.
California Turkey Club Wrap
FAQ
Are wraps healthy for weight loss?
Answer: Healthy wraps are a wonderful option for a light meal. The reason a person should avoid healthy wraps to lose weight is because one will not be consuming the protein and fiber they need to keep appetite at bay, as well as too quickly burning through higher calorie meals.
How many calories are in a turkey wrap?
1 serving of turkey wrap contains 391 Calories. The macronutrient breakdown is 29% carbs, 50% fat, and 20% protein. This is a good source of protein (36% of your Daily Value), fiber (31% of your Daily Value), and potassium (20% of your Daily Value).
What type of wrap is healthiest?
- Rise and Puff Gourmet Tortillas (organic and gluten free options)
- Food For Life Ezekiel Sprouted Tortillas.
- Food for Life Brown Rice Tortillas (gluten-free option)
- Siete Almond Flour Tortillas (gluten-free option)
- Food for Life Organic Corn Tortillas (gluten-free option)
- Butternut Squash Enchiladas.
Are turkey roll ups healthy?
You’ll find a few of these roll ups makes a satisfying snack. They contain the protein, healthy fat and carbohydrates to keep your blood sugar stable and your tummy full. Making these are so easy! You’ll take a slice of turkey breast and spread either the avocado or cream cheese on top of it.
Are wraps healthy?
A well-balanced wrap typically includes: Lean Proteins: Options like grilled chicken, turkey, beans, or tofu provide essential amino acids. Vegetables: Fresh veggies not only add flavor but are also rich in vitamins, minerals, and fiber. When made thoughtfully, wraps can be a healthy meal option. Here are several benefits that wraps can deliver:
What are the health benefits of ground turkey?
Ground turkey has multiple benefits. It is a good source of minerals, and B vitamins, rich in proteins, low in fat and it is lower in calories than common turkey.
What are the healthiest wraps?
The healthiest wraps generally start with the choice of the wrap itself. Whole wheat or spinach wraps are popular choices as they are typically higher in fiber and nutrients than their white flour counterparts.
How do you store a Turkey wrap?
Wrap the tortillas tightly so that the filling is secure. If making ahead of time, wrap securely in plastic wrap and store in an airtight container or bag in the refrigerator for a couple of days. This delicious low carb turkey wrap is a perfect option for lunch or a quick meal. Packed with protein and veggies, it’s healthy and low carb.
Are wraps good for weight loss?
Wraps can be an excellent option for a weight-loss diet if made with thoughtful ingredient choices. Because they often contain a balance of carbohydrates, proteins, and fats, they’re capable of providing a satiating meal that can help curb hunger.
What makes a good wrap?
The fillings largely dictate the nutritional quality of a wrap. A well-balanced wrap typically includes: Lean Proteins: Options like grilled chicken, turkey, beans, or tofu provide essential amino acids. Vegetables: Fresh veggies not only add flavor but are also rich in vitamins, minerals, and fiber.