When you need a quick, satisfying lunch that delivers serious protein without the fuss, this turkey and avocado wrap ticks every box. Packed with 32 grams of protein per serving, it's the perfect midday meal for anyone looking to fuel their fitness goals or simply stay satisfied until dinner.
This wrap combines lean turkey breast with creamy avocado and crisp red pepper for a balance of protein, healthy fats, and essential nutrients. Best of all, you can throw it together in under 5 minutes using ingredients readily available at any UK supermarket.
Why This Wrap Works for High-Protein Goals
Turkey breast stands out as one of the leanest protein sources available, delivering approximately 24 grams of protein per 100g serving with minimal saturated fat. Unlike processed meats that can be high in sodium and additives, quality turkey provides essential amino acids your muscles need for recovery and growth.
The avocado adds healthy monounsaturated fats that help with nutrient absorption and keep you feeling full longer. Meanwhile, red peppers contribute vitamin C, fibre, and natural sweetness without adding excess calories.
Ingredients (Makes 1 Wrap)
From your local Tesco, ASDA, or Sainsbury's:
- 1 large wholemeal tortilla wrap (approximately 64g)
- 120g sliced turkey breast (from the deli counter or pre-packaged)
- ½ medium ripe avocado (about 75g)
- ½ red bell pepper, thinly sliced (about 75g)
- 2 tablespoons reduced-fat hummus or 1 tablespoon light mayonnaise
- 30g fresh baby spinach leaves
- 2-3 thin tomato slices (optional)
- Pinch of black pepper
- Squeeze of fresh lemon juice
Shopping Tips:
- Choose turkey breast from the deli counter for maximum freshness and lower sodium content
- Look for wholemeal wraps with at least 3g fibre per serving
- Buy avocados a day or two ahead and let them ripen at room temperature
Step-by-Step Assembly Instructions
Step 1: Prepare Your Workspace
Lay out all ingredients on a clean surface. If your avocado is very ripe, mash it slightly with a fork and add a squeeze of lemon juice to prevent browning.
Step 2: Warm the Tortilla
Microwave the tortilla for 15-20 seconds or warm it in a dry pan for 30 seconds. This makes it more pliable and prevents tearing during rolling.
Step 3: Create the Base Layer
Spread hummus or mayonnaise evenly across the entire surface of the tortilla, leaving a 2cm border around the edges. This acts as both flavour and a moisture barrier.
Step 4: Layer the Fillings Strategically
- Place spinach leaves in an even layer over half the tortilla
- Arrange turkey slices on top of the spinach, slightly overlapping
- Add sliced avocado in a single layer
- Top with red pepper strips and tomato slices if using
- Season with a pinch of black pepper
Key Assembly Tip: Keep all wet ingredients (tomatoes, avocado) in the centre and away from the edges to prevent the wrap from becoming soggy.
Step 5: Roll Tightly
Starting from the filled side, fold the bottom edge up and over the fillings. Tuck the filling in as you roll, keeping constant pressure. Roll away from yourself, creating a tight cylinder.
Step 6: Secure and Slice
Wrap tightly in foil or parchment paper if eating later. For immediate consumption, slice diagonally through the middle with a sharp knife.
Complete Nutritional Breakdown Per Wrap
Total Per Serving:
- Protein: 32.4g
- Calories: 485
- Carbohydrates: 32.8g
- Total Fat: 18.2g (mostly unsaturated)
- Fibre: 12.1g
- Sodium: 890mg
Detailed Breakdown by Ingredient:
| Ingredient | Protein (g) | Calories | Carbs (g) | Fat (g) | Fibre (g) |
|---|---|---|---|---|---|
| Wholemeal tortilla (64g) | 7.2 | 192 | 28.8 | 4.2 | 7.4 |
| Turkey breast (120g) | 24.0 | 135 | 0 | 3.0 | 0 |
| Avocado (75g) | 1.5 | 120 | 1.8 | 11.0 | 4.5 |
| Red pepper (75g) | 0.9 | 23 | 4.8 | 0.2 | 1.9 |
| Hummus (30g) | 2.4 | 49 | 4.2 | 2.1 | 1.8 |
| Spinach (30g) | 0.9 | 7 | 1.1 | 0.2 | 0.7 |
This nutritional profile makes the wrap an excellent choice for post-workout recovery, weight management, or simply meeting daily protein targets.
Protein-Boosting Variations
Extra Lean Options:
- Add 30g reduced-fat cheese for an additional 7g protein
- Include 2 tablespoons pumpkin seeds for 3g extra protein and healthy fats
- Swap regular hummus for high-protein varieties (available at most UK supermarkets)
Mediterranean Style:
- Replace mayonnaise with 2 tablespoons Greek yogurt (adds 3g protein)
- Add cucumber slices and a few olives
- Include fresh herbs like basil or oregano
Tex-Mex Twist:
- Use chipotle hummus or avocado with lime juice
- Add jalapeño slices and fresh coriander
- Include a sprinkle of reduced-fat Mexican cheese
Storage and Meal Prep Tips
Immediate Consumption: Best eaten within 2 hours of assembly to maintain optimal texture and freshness.
Make-Ahead Strategy:
- Prep all ingredients separately and store in the fridge
- Assemble wraps the night before, but keep wet ingredients (tomatoes, avocado) separate until morning
- Wrap tightly in foil and refrigerate for up to 24 hours
Freezing Guidelines: While not recommended due to texture changes in avocado and vegetables, you can freeze turkey and vegetable components separately for up to 3 months.
Preventing Soggy Wraps:
- Pat all vegetables completely dry before assembly
- Use paper towels to remove excess moisture from tomatoes
- Apply spread in a thin, even layer rather than thick globs
- Consume within recommended timeframes
Troubleshooting Common Issues
Wrap Tears During Rolling:
- Ensure tortilla is properly warmed
- Don't overfill - less is more for successful rolling
- Roll slowly and maintain even pressure
Filling Falls Out:
- Leave adequate borders around edges
- Layer drier ingredients next to wet ones
- Consider using a smaller tortilla if consistently overfilling
Bland Flavour:
- Season each layer lightly rather than just the outside
- Try different hummus flavours or add mustard to mayo
- Include fresh herbs for brightness
Why This Recipe Supports Your Fitness Goals
The combination of high-quality protein, complex carbohydrates, and healthy fats makes this wrap ideal for various fitness objectives:
- Muscle Building: 32g protein supports muscle protein synthesis
- Weight Management: High fibre and protein content promotes satiety
- Energy Sustenance: Balanced macronutrients prevent energy crashes
- Recovery: Complete amino acid profile aids post-exercise recovery
For those following specific nutritional approaches, this wrap fits well into balanced diets, moderate-carb plans, and flexible eating strategies. The nutritional density per calorie makes it a smart choice for anyone prioritising both performance and overall health.
Whether you're meal prepping for the week ahead or need a quick lunch solution between meetings, this turkey and avocado wrap delivers consistent results. The combination of readily available UK ingredients, straightforward assembly, and impressive nutritional profile makes it a reliable addition to your high-protein recipe collection.
For more high-protein meal ideas and nutritional guidance, explore our comprehensive nutrition blog for evidence-based advice that supports your health and fitness journey.
