The Crave Begins
Let’s talk about lunch—the kind that’s fast, fresh, and doesn’t leave you reaching for snacks an hour later. That’s where this turkey and hummus wrap comes in. It’s my go-to when I want something that feels light but still keeps me powered through the afternoon. Packed with lean turkey breast, creamy hummus, crisp veggies, and wrapped in your choice of whole grain or low-carb tortilla, it checks every box: high in protein, clean ingredients, and easy to assemble. Plus, it’s totally portable—ideal for busy workdays or fueling up post-gym.
When you’re short on time but want to stick to your healthy lunch ideas, this wrap is the answer. I’ve built it with heart-healthy ingredients like olive oil and hummus, added texture from cucumbers and greens, and layered it with big Mediterranean flavors. Whether you’re following a high-protein diet, need something low-calorie and filling, or just love a satisfying sandwich alternative, this wrap has your name on it.
And the best part? You can meal prep the ingredients ahead of time and roll one up in minutes. Let’s get into it.
Turkey and Hummus Wrap: High-Protein, Meal-Prep-Friendly Lunch You’ll Actually Crave
Ingredients
- 2 large whole wheat wraps
- 6 –8 oz deli turkey breast low-sodium preferred
- ½ cup hummus plain, garlic, or roasted red pepper
- ½ cup baby spinach leaves
- ¼ cup thinly sliced cucumbers
- ¼ cup thinly sliced red bell pepper
- Salt and pepper to taste
- Optional: crumbled feta olives, lemon juice drizzle
Instructions
- Spread hummus: Lay out the wraps and spread 1/4 cup hummus on each, leaving a 1-inch border.
- Layer turkey: Add 3–4 oz of sliced turkey to each wrap.
- Top with veggies: Distribute spinach, cucumber slices, and bell pepper evenly.
- Season: Add salt, pepper, or a light squeeze of lemon if desired.
- Roll & wrap: Roll tightly into a wrap, cut in half, and serve immediately—or wrap tightly for meal prep.
Notes
Secret Tips for the Best Turkey and Hummus Wrap
- Warm the wrap slightly before assembling—it makes rolling easier and gives the whole thing a fresh-made feel.
- Layer greens first, hummus second—this keeps the wrap from getting soggy, especially if meal prepping.
- Add citrus zest (like lemon or orange) to the hummus for a pop of brightness.
- Double the protein by adding a boiled egg or a slice of cheese if you’re not keeping it dairy-free.
- Use parchment paper to wrap tightly for grab-and-go lunches that stay intact and fresh.
Flavor Snapshot
- Course: Lunch, Dinner, Meal Prep
- Cuisine: Mediterranean-Inspired, American
- Skill Level: Beginner
- Difficulty Level: Easy
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Servings: 2
- Main Ingredients: Sliced turkey, hummus, whole wheat wrap, spinach, cucumbers, red bell pepper
- Best For: Quick lunch, clean eating, post-gym meal, weight loss meal prep
Fuel Facts
- Calories: ~330 per wrap
- Protein: 28g
- Carbohydrates: 28g
- Fiber: 6g
- Fat: 12g
- Cholesterol: Low
- Sodium: Moderate (use low-sodium turkey and hummus to reduce)
Budget Breakdown
- Deli Turkey (8 oz): $3.50
- Hummus (1/2 cup): $1.00
- Whole Wheat Wraps (2): $1.20
- Veggies (spinach, cucumber, pepper): $2.00
- Total: ~$7.70 for 2 wraps ($3.85/serving)
What’s the Big Deal?
High-Protein, Clean Eating Approved
This turkey and hummus wrap isn’t just a quick fix—it’s a nutritional powerhouse. The lean turkey breast brings in high-quality protein to fuel muscles and support satiety, while the hummus adds plant-based protein and healthy fats that keep your energy steady. This combo makes it ideal for clean eating, post-workout refueling, or just a smart lunch choice when you’re tracking macros. According to National Institutes of Health, hummus is naturally rich in B vitamins, fiber, folate, and antioxidants like polyphenols that support gut and heart health. When you pair it with crisp greens and a whole-grain or gluten-free wrap, you’ve got a meal that hits every nutritional note without sacrificing flavor.
Naturally Gluten-Free Option
Following a gluten-free lifestyle? No problem. Swap in a certified gluten-free tortilla or go grain-free with large romaine, collard, or butter lettuce leaves. The savory turkey, creamy hummus, and crunchy veggies still shine, but now it’s perfectly tailored to celiac-safe, paleo, or clean-eating meal plans. This flexibility makes the wrap a go-to option for a variety of dietary needs, from gluten-free turkey lunch ideas to high-protein, low-carb meal plans.
Fast, Fresh, and Meal Prep-Friendly
If your weekdays are anything like mine—nonstop—then you’ll love how easily this turkey hummus wrap fits into a meal prep routine. Just lay out your ingredients ahead of time: portion your hummus, slice your turkey, and prep your veggies. When you’re ready to eat, roll it all up in under 5 minutes. To maintain optimal texture, keep everything separate until assembly. These wraps also travel well, making them great for packed lunches, road trips, or between-meeting bites.
Heart-Healthy Ingredients
What makes this wrap stand out isn’t just its protein profile—it’s the heart-healthy ingredients that support long-term wellness. Lean turkey breast is naturally low in saturated fat. The olive oil in hummus contains monounsaturated fats, which help lower bad cholesterol and raise good cholesterol. Fresh vegetables provide fiber, potassium, and inflammation-fighting phytonutrients. As Healthline explains, combining these ingredients contributes to reduced inflammation and a healthier cardiovascular system. In other words, this wrap doesn’t just taste good—it’s doing good things for your body, too
From My Kitchen Notes
The first time I made this turkey and hummus wrap, I wasn’t trying to make anything fancy—I was just hungry, staring at leftover turkey and a tub of hummus in the fridge. But the second I wrapped them up with some veggies and a drizzle of olive oil? Game-changer. It was clean, flavorful, and kept me energized for hours without the usual lunch slump.
Since then, this wrap’s become a weekly staple. It’s the kind of lunch I make when I want something healthy but satisfying—no bland salads or boring sandwiches. And the best part is you can tweak it endlessly. Switch up the veggies, add pickled onions, throw in fresh herbs—whatever your fridge has, it works.
If you’ve ever struggled to find something fast that still fits your low-calorie lunch goals or helps hit your protein target, give this one a try. It’s built for busy people who love bold, clean flavors and real food.
Grocery Game Plan (Ingredients + Notes)
Ingredients
- 2 large whole wheat wraps
- 6–8 oz deli turkey breast (low-sodium preferred)
- 1/2 cup hummus (plain, garlic, or roasted red pepper)
- 1/2 cup baby spinach leaves
- 1/4 cup thinly sliced cucumbers
- 1/4 cup thinly sliced red bell pepper
- Salt and pepper to taste
- Optional: crumbled feta, olives, lemon juice drizzle
Notes
- Hummus: Use a high-quality brand or homemade for maximum flavor and nutrients.
- Turkey: Go for nitrate-free, lean turkey breast. Roasted or smoked adds a depth of flavor.
- Wraps: Whole wheat offers fiber and complex carbs. Gluten-free or low-carb wraps work great too.
- Veggies: Add shredded carrots, red onion, or sprouts for extra crunch and nutrition.
The Fix-Up (Instructions)
- Spread hummus: Lay out the wraps and spread 1/4 cup hummus on each, leaving a 1-inch border.
- Layer turkey: Add 3–4 oz of sliced turkey to each wrap.
- Top with veggies: Distribute spinach, cucumber slices, and bell pepper evenly.
- Season: Add salt, pepper, or a light squeeze of lemon if desired.
- Roll & wrap: Roll tightly into a wrap, cut in half, and serve immediately—or wrap tightly for meal prep.
Flavor Twists
Spicy Turkey and Hummus Wrap
For those who love a bold, fiery bite, spice up your turkey and hummus wrap by mixing sriracha, crushed red pepper flakes, or harissa into the hummus. You’ll still get the clean-eating benefits of lean turkey and fiber-rich veggies, but now with a fiery twist that satisfies spicy cravings. This version is great for high-protein meal prep lunches with a flavorful punch.
Mediterranean Turkey Veggie Wrap
Bring the Mediterranean diet to your lunchbox by adding sliced kalamata olives, crumbled feta cheese, cucumbers, and a drizzle of lemon-oregano vinaigrette. This Mediterranean turkey and hummus wrap variation is loaded with heart-healthy fats, antioxidants, and protein—a combo that supports both flavor and nutrition. According to the Harvard School of Public Health, Mediterranean-style meals are linked to lower inflammation and improved heart health.
Avocado Turkey Hummus Wrap
For extra creaminess and a potassium boost, mash in some avocado or layer in slices alongside the turkey and veggies. This twist turns your basic turkey and hummus wrap into a satisfying, nutrient-dense meal rich in healthy fats and fiber. Great for low-glycemic, blood sugar-friendly lunch ideas.
Low Carb Lettuce Turkey Wrap
Watching your carbs or cutting grains? Use large romaine, butter lettuce, or collard green leaves instead of a tortilla. This low-carb turkey hummus lettuce wrap is perfect for keto or paleo meal plans. It’s light, crunchy, and just as portable as the traditional version.
Vegan Protein Wrap
If you’re going plant-based, sub out the turkey for grilled tofu, smoky tempeh, or chickpea patties. Double up on hummus or add a tahini dressing to keep the creaminess. This vegan hummus wrap still delivers on protein and flavor while staying completely dairy- and meat-free. It’s a great lunch for Meatless Mondays or flexitarian meal prep.
Leftover Love (Storage)
- Fridge: Keep components separate in airtight containers for up to 4 days. Assemble right before eating.
- Wrapped: If pre-wrapped, store in parchment then plastic wrap or reusable containers. Eat within 2 days for best texture.
- Freezer: Not recommended—hummus and fresh veggies don’t freeze well.
Pull Up a Chair (Pairings)
Pair this wrap with some of our other favorite light, clean meals:
Explore more crave-worthy recipes from these collections:
Best Served When
Post-Workout Recovery
If you’re looking for a high-protein post-workout meal, this turkey and hummus wrap has your back. Lean deli turkey breast fuels muscle repair, while hummus brings plant-based protein and complex carbs that help refill energy stores. Plus, it’s light on the stomach, so you feel refueled—not weighed down. According to WebMD, hummus is a smart recovery food thanks to its protein, fiber, and healthy fat content.
Quick Weekday Lunch
Need something satisfying between Zoom calls or before the school pickup line? This turkey and hummus wrap comes together in under 10 minutes and offers clean, long-lasting energy. The whole-grain wrap or lettuce base gives you complex carbs without a blood sugar crash, and the mix of protein and veggies keeps hunger at bay. It’s a power lunch that doesn’t slow you down.
On the Road or On-the-Go
This wrap was made for mobility. Whether you’re headed out on a road trip, need something quick for a school lunchbox, or want a work lunch that doesn’t require heating up—this portable turkey wrap fits the bill. It’s low-mess, easy to wrap in foil or parchment, and just as tasty cold as it is freshly made.
Clean Eating or Anti-Inflammatory Diet Weeks
If you’re resetting your diet or following an anti-inflammatory meal plan, this wrap slides in effortlessly. All the ingredients—turkey, hummus, leafy greens, cucumbers, bell peppers, and olive oil—are whole-food and naturally anti-inflammatory. Toss in arugula for an extra peppery punch, or use turmeric-spiced hummus for added benefits. This is clean eating without compromise.
Kitchen Talk (FAQs)
Is a turkey and hummus wrap healthy?
Absolutely. A turkey and hummus wrap is a nutrient-dense option for lunch or dinner. It’s low in saturated fat, high in lean protein from turkey breast, and packed with fiber thanks to fresh vegetables and whole grain or gluten-free wraps. According to Cleveland Clinic, hummus is a great source of plant-based protein and promotes digestive health. This wrap supports clean eating without sacrificing flavor.
What kind of turkey is best for wraps?
Opt for low-sodium, nitrate-free deli turkey breast or go the extra mile with homemade, freshly roasted turkey breast. These choices reduce your intake of preservatives and excess salt—perfect if you’re trying to stay within heart-healthy guidelines.
Can I meal prep these wraps?
Yes, you can easily make meal prep turkey wraps part of your weekly routine. Chop veggies, portion out hummus, and slice the turkey ahead of time. Store components in airtight containers and assemble wraps right before eating to keep everything crisp and fresh.
Is this turkey hummus wrap gluten-free?
It certainly can be! Simply choose a certified gluten-free tortilla, or skip the wrap entirely and build your turkey and hummus wrap into a lettuce cup. All other ingredients—hummus, turkey, veggies—are naturally gluten-free.
How much protein is in a turkey and hummus wrap?
One full turkey and hummus wrap can contain anywhere from 25–30 grams of protein, depending on your turkey portion and hummus spread. That makes it an excellent high-protein lunch option, especially for post-gym recovery or busy days when you need to stay fueled.
What’s a good dairy-free spread alternative?
If you’re avoiding dairy, hummus is already a fantastic base. You can also make your own dairy-free herbed yogurt spread using coconut-based or almond-based yogurt. Stir in lemon juice, dill, garlic, and salt for a bright, zesty finish.
Can I freeze turkey and hummus wraps?
Freezing is not recommended. Both hummus and fresh vegetables change texture significantly when thawed, resulting in a soggy or grainy wrap. These are best kept in the fridge and enjoyed within 3–4 days for ideal taste and texture.
Is this wrap good for weight loss?
Yes. A turkey and hummus wrap for weight loss is an excellent option thanks to its high protein, balanced fats, and high fiber. All of these elements contribute to satiety and help curb cravings. The Cleveland Clinic notes that eating fiber- and protein-rich meals can improve fullness and support healthy eating habits.
Can I make this wrap low-carb?
Sure! Skip the tortilla and use butter lettuce, collard greens, or even a seaweed wrap. You’ll still get all the benefits of lean protein and healthy fats with fewer carbs—great for low-carb or keto-style eating plans.
What other toppings go well with turkey and hummus?
Add-ins like roasted red peppers, arugula, shredded carrots, or a drizzle of balsamic vinegar take this turkey wrap to another level. For a Mediterranean flair, toss in some chopped olives or sun-dried tomatoes.
Final Bite
This Turkey and Hummus Wrap is the kind of no-fuss, all-flavor meal that keeps me going through long kitchen days and fast-paced weeks. It’s got the lean protein to fuel you, the fiber to keep you full, and the flavor to make you actually crave healthy food. Clean eating doesn’t need to be complicated—and this wrap is proof.
Whether you’re working toward your fitness goals, simplifying lunch, or just need a quick bite you feel good about, this wrap’s got your back. Give it a try, and don’t be surprised if it becomes part of your weekly routine.
“Quick to prep, big on flavor—this is the wrap I turn to when I want something clean, protein-packed, and crave-worthy.” — Molly
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Creamy hummus, lean turkey, and crisp veggies wrapped up in a whole grain pita—it’s a clean eating win that tastes like a treat.
