Samantha When I need a quick, satisfying lunch that doesn’t leave me in a food coma, I always reach for this turkey & hummus wrap. It’s my go-to high-protein, low-effort meal that feels as good to eat as it is to make. Light but filling, fresh yet comforting, this wrap is everything I want when I’m craving something clean, flavorful, and energizing. With lean turkey breast, creamy hummus, crunchy cucumbers, juicy tomatoes, and fresh greens all snugly wrapped in a whole wheat tortilla, it’s the kind of healthy turkey wrap that checks every box for flavor, balance, and nutrition.
I love that it’s rich in protein and fiber without being heavy, thanks to smart ingredients like plant-based hummus and crisp raw veggies. It’s easy to customize with what’s in the fridge—sometimes I toss in avocado, shredded carrots, or even roasted red peppers for a Mediterranean spin. And unlike some “healthy” lunches that leave you snacking an hour later, this turkey and hummus lunch wrap actually satisfies.
Whether you’re packing lunchboxes, meal prepping for the week, or building a fast lunch between meetings, this make-ahead turkey hummus wrap is a solid solution. It travels well, stays fresh for days, and works for nearly every dietary need—gluten-free if you swap in a lettuce wrap, dairy-free, low-carb, or Mediterranean-inspired. It’s one of those portable lunch ideas I keep on repeat because it never gets old and always leaves me feeling fueled, not fatigued.
From meal prep turkey wraps to kid-friendly lunch options, this one’s a consistent winner in my kitchen. And once you try it, I know it’ll be a staple in yours too.
Turkey & Hummus Wrap: A Fresh, Protein-Packed Lunch You’ll Love
Ingredients
Main Ingredients
- 6 oz sliced turkey breast deli or leftover
- 2 whole wheat tortillas 8–10 inch
- ½ cup hummus classic, roasted red pepper, or garlic
- ½ cup mixed greens or baby spinach
- ¼ cup cucumber thinly sliced
- ¼ cup cherry tomatoes halved
- Salt & pepper to taste
Optional Add-Ins
- Sliced avocado or guacamole
- Shredded carrots
- Crumbled feta cheese
- Pickled onions
- Sprouts or microgreens
Instructions
- Step 1: Prep Your IngredientsSlice your cucumber and cherry tomatoes. Gather your greens and hummus.
- Step 2: Spread the HummusLay out the tortilla on a flat surface and spread half the hummus over each one, covering the center area.
- Step 3: Layer the FillingsTop with turkey, followed by greens, cucumbers, and tomatoes. Add any optional toppings.
- Step 4: Wrap It UpFold in the sides and roll tightly like a burrito. Slice in half for easier eating.
- Step 5: Serve or StoreEnjoy immediately or wrap in foil and refrigerate for up to 3 days.
Notes
Secret Tips for the Perfect Turkey & Hummus Wrap
- Dry Your Veggies: After washing your cucumber slices, tomatoes, or greens, blot them dry with paper towels. This prevents sogginess and keeps the wrap fresh, especially if prepping ahead.
- Double-Layer for Structure: If your tortilla tends to tear or you’re using extra fillings, overlap two tortillas slightly. It gives the wrap more strength without making it too bready.
- Chill Before Slicing: Let the wrap rest seam-side down in the fridge for 15 to 20 minutes before slicing. This helps the ingredients bind and makes for cleaner cuts.
- Season Your Veggies: Lightly salt cucumbers and tomatoes before adding them to the wrap. It enhances flavor and draws out water you can dab off to avoid sogginess.
- Start with Greens: Place a layer of spinach or greens directly on the hummus. It acts as a moisture barrier and helps the wrap hold its shape.
- Use a Serrated Knife: Always slice the wrap with a sharp serrated knife using a gentle sawing motion. This keeps the layers intact and the presentation clean.
Recipe Overview
Prep Time: 10 mins
Cook Time: 0 mins
Total Time: 10 mins
Servings: 2 wraps
Category: Lunch, Meal Prep
Method: No-Cook
Cuisine: American
Difficulty: Easy
Nutritional Snapshot (Per Wrap – Approximate)
Calories: 320
Protein: 24g
Carbs: 22g
Fat: 14g
Fiber: 5g
Based on average values using Nutritionix.
Budget Breakdown
| Ingredient | Cost Estimate |
|---|---|
| Sliced turkey breast | $2.50 |
| Whole wheat tortillas | $1.00 |
| Hummus (1/2 cup) | $1.00 |
| Mixed greens | $0.75 |
| Cucumber & tomatoes | $0.75 |
| Total (2 wraps) | $6.00 ($3.00 per wrap) |
Behind the Recipe
This turkey & hummus wrap started as a total fridge cleanout on a chaotic Monday. I had a few slices of deli turkey, half a container of hummus I didn’t want to waste, and a handful of wilting mixed greens that needed saving. I grabbed a whole wheat tortilla, layered on the hummus, tucked in the turkey, added sliced cucumber and some cherry tomatoes, wrapped it all up—and after one bite, I was sold. It was fresh, flavorful, and exactly what I needed. From that day forward, it became one of my favorite healthy lunch wraps to throw together in minutes.
What makes this wrap such a winner is its simplicity and flexibility. With just a few whole ingredients, it delivers on flavor, nutrition, and convenience. Whether I’m following a Mediterranean-style eating plan, aiming for more low-carb lunch ideas, or just trying to eat more lean protein wraps throughout the week, this one always fits the bill. Swap the tortilla for a large butter lettuce leaf and suddenly you’ve got a gluten-free turkey lettuce wrap with hummus that’s light and satisfying.
It also lends itself perfectly to meal prep turkey wraps. I often prep several of these ahead of time, especially when I know my week will be packed. They hold up well in the fridge when wrapped tightly in parchment or foil, and they make the ideal portable lunch for work or school. Add a piece of fruit or a small side salad, and you’ve got a complete, nutrient-balanced lunch ready to go.
The turkey & hummus wrap is also a great example of how eating clean doesn’t have to be complicated. With just a few minutes and minimal cleanup, I’ve got a protein-packed, fiber-rich wrap that powers me through busy afternoons. Whether you’re looking for something you can make in bulk, serve to your family, or simply enjoy solo, this recipe delivers—and it proves that healthy turkey wraps for lunch don’t need to be boring.
Why You’ll Love This Turkey & Hummus Wrap
When it comes to reliable, healthy lunches, this turkey & hummus wrap checks every box. Whether you’re meal prepping for the week or need a quick, high-protein option between meetings, this wrap delivers on flavor, nutrition, and convenience.
High-Protein, Low-Effort
This wrap delivers over 20 grams of lean protein per serving—thanks to a generous portion of sliced turkey breast and creamy hummus. It’s one of the easiest high-protein lunch wraps you can throw together in under 10 minutes with no cooking required. Just roll and go! It’s an ideal option for anyone looking for a clean, portable lunch idea that fuels energy without weighing you down.
Super Customizable
The base recipe is delicious, but the real magic is in how adaptable it is. Want more greens? Swap in baby spinach or peppery arugula. Need more healthy fats? Add sliced avocado or drizzle with olive oil. For a boost of flavor, try roasted red pepper hummus, spicy harissa, or a splash of balsamic glaze. It’s naturally dairy-free, and you can make it gluten-free with a certified wrap or turn it into a turkey lettuce wrap with hummus for a low-carb spin.
Perfect for Meal Prep
This is one of my favorite make-ahead lunch wrap ideas. Wrapped tightly in foil or parchment, the turkey & hummus wrap holds up well for up to 3 days in the fridge. It’s a great option for meal prep turkey wraps you can grab for work, school, or even post-workout fuel. Keep the veggies dry and the wrap tight for maximum freshness.
Balanced and Nutritious
With a smart mix of protein, fiber, complex carbs, and healthy fats, this wrap offers a nutrient-dense lunch that satisfies hunger and supports focus. Unlike heavy, carb-loaded meals that leave you sluggish, this clean combo helps maintain energy and curb cravings. According to Healthline, balanced lunches with whole ingredients are linked to improved cognitive performance and stable blood sugar—both essential for getting through a busy day.
Best Shared During
Whether you’re juggling a busy work schedule, packing school lunches, or planning make-ahead meals for the week, this turkey & hummus wrap fits right in. It’s quick, versatile, and loaded with balanced nutrients—making it a go-to option for a variety of moments throughout the week.
Work-From-Home Lunches
This is hands-down my favorite clean eating lunch wrap when I need something nourishing and fast between Zoom calls. No stove, no fuss, and no reheating required. Just unwrap, enjoy, and get back to work. It’s the perfect high-protein lunch option for remote workers who want to avoid the midday slump without compromising on taste or nutrition.
Kids’ Lunchboxes
This kid-friendly turkey wrap is a great way to sneak in protein and veggies without any complaints. It’s soft, creamy, and flavorful—especially when made with fun hummus variations like garlic, roasted red pepper, or even a mild jalapeño if they like a little kick. According to WebMD, including whole ingredients like lean meat and vegetables helps fuel kids with longer-lasting energy for school days.
Meal Prep for the Week
If you’re looking for make-ahead turkey lunch wraps to stock the fridge, this recipe delivers. Prep several wraps on Sunday, store them in foil or airtight containers, and you’ll have healthy lunches or snacks ready to go all week long. They’re excellent for school, office, or post-gym fuel. Just be sure to keep juicy ingredients like tomatoes separated until you’re ready to eat to maintain the wrap’s freshness.
Light Dinners
On evenings when I want something quick but satisfying, this turkey and hummus wrap is the answer. Add a side of fresh fruit, a handful of roasted chickpeas, or a small green salad, and you’ve got a well-rounded, nutrient-dense meal that’s light on calories but big on flavor. It’s one of those low-effort dinner ideas that still feels complete.
Ingredients You’ll Need
Main Ingredients
- 6 oz sliced turkey breast (deli or leftover)
- 2 whole wheat tortillas (8–10 inch)
- 1/2 cup hummus (classic, roasted red pepper, or garlic)
- 1/2 cup mixed greens or baby spinach
- 1/4 cup cucumber, thinly sliced
- 1/4 cup cherry tomatoes, halved
- Salt & pepper to taste
Optional Add-Ins
- Sliced avocado or guacamole
- Shredded carrots
- Crumbled feta cheese
- Pickled onions
- Sprouts or microgreens
Ingredient Highlights
- Turkey: Lean, high-protein, and low-fat—turkey breast is a great source of selenium and B vitamins according to WebMD.
- Hummus: Made from chickpeas, tahini, and olive oil, hummus is rich in fiber, healthy fats, and plant-based protein. It’s a great dairy-free spread and an excellent source of iron.
- Whole Wheat Tortillas: Opt for whole grain options for extra fiber and slower-digesting carbs that help regulate blood sugar.
- Cucumber & Tomato: Refreshing, hydrating, and antioxidant-rich. Add crunch and brightness without weighing the wrap down.
How to Make the Turkey & Hummus Wrap
Step 1: Prep Your Ingredients
Slice your cucumber and cherry tomatoes. Gather your greens and hummus.
Step 2: Spread the Hummus
Lay out the tortilla on a flat surface and spread half the hummus over each one, covering the center area.
Step 3: Layer the Fillings
Top with turkey, followed by greens, cucumbers, and tomatoes. Add any optional toppings.
Step 4: Wrap It Up
Fold in the sides and roll tightly like a burrito. Slice in half for easier eating.
Step 5: Serve or Store
Enjoy immediately or wrap in foil and refrigerate for up to 3 days.
Pro Tips for Success
- Warm the tortilla slightly before filling to make it more pliable and less likely to tear.
- Don’t overstuff—too many fillings can cause the wrap to fall apart.
- Use paper towels to lightly pat veggies dry to prevent sogginess.
- Add a layer of greens first to help separate the hummus from the tortilla and avoid sogginess.
- Roll tightly and wrap in parchment or foil if packing to go.
Easy Variations
One of the best things about this turkey & hummus wrap is how flexible it is. Whether you’re aiming for more Mediterranean flavor, a gluten-free twist, or want to boost the veggie count, there’s a version for everyone. Try these creative spins to keep your healthy lunch routine fresh and exciting.
Mediterranean Turkey Wrap
Elevate your standard turkey & hummus wrap with a bold Mediterranean flair. Add sliced kalamata olives, crumbled feta cheese, and strips of roasted red pepper. Swap your regular tortilla for a spinach wrap or sun-dried tomato wrap to add color and an extra nutrient boost.
This version pairs perfectly with tabbouleh or hummus chips on the side and leans into the heart-healthy benefits of the Mediterranean diet, which is linked to better cardiovascular health and reduced inflammation, according to Harvard Health.
Turkey Lettuce Wrap with Hummus
For a low-carb lunch idea that’s also naturally gluten-free, turn your turkey & hummus wrap into a lettuce wrap. Use large, sturdy leaves like romaine, butter lettuce, or collard greens as your wrap base.
It’s crisp, hydrating, and makes for a refreshing high-protein lunch without bread—ideal for low-carb or keto lifestyles.
Spicy Turkey Wrap
Want to kick things up a notch? Mix a teaspoon of sriracha, harissa, or your favorite chili garlic sauce into the hummus before spreading it on the tortilla. You can also add spicy pickled jalapeños or a drizzle of hot honey for a balance of heat and sweetness.
This spicy turkey & hummus wrap version delivers flavor with every bite—perfect for those who crave bold, zesty meals.
Turkey Veggie Wrap
Add more fiber, color, and crunch with a turkey veggie hummus wrap. Pack in shredded carrots, bell pepper strips, cucumber ribbons, spinach, sprouts, or even thinly sliced radishes.
This variation works great for meal prep wraps for weight loss because it’s high in volume and nutrients while staying low in calories.
Turkey Avocado Hummus Wrap
Combine the creaminess of hummus with the buttery texture of ripe avocado for a nutrient-rich twist. The healthy fats in avocado promote satiety and heart health while boosting the flavor and richness of the wrap.
This avocado turkey & hummus wrap is especially satisfying and works well as a post-workout meal or a filling lunch to keep you going all afternoon.
Storage & Reheating
- Fridge: Wrap tightly in foil or a reusable wrap and store up to 3 days.
- Freezer: Not recommended due to fresh produce.
- Meal Prep Tip: If prepping ahead, keep juicy ingredients like tomatoes separate and add them right before eating.
Make It a Meal
Pair this turkey & hummus wrap with some of my favorite make-ahead sides:
Explore More Crave-Worthy Recipes from these collections: Easy Lunch Ideas, High-Protein Lunch, Make-Ahead Lunch, Healthy Side Dishes
Frequently Asked Questions
Is turkey and hummus a healthy lunch combination?
Yes! This combo makes for a balanced high-protein lunch that’s both nourishing and satisfying. Turkey delivers lean protein while hummus provides plant-based nutrients, fiber, and healthy fats—all important for keeping you full and energized. According to the Cleveland Clinic, hummus can support digestion, promote heart health, and even help regulate blood sugar levels when paired with protein-rich ingredients like turkey.
Can I make turkey and hummus wraps the night before?
Absolutely. This is one of the easiest make-ahead lunch wrap ideas for busy weekdays. If you’re assembling it the night before, keep wet ingredients like tomatoes or pickles separate until just before eating to prevent sogginess. Store tightly wrapped in foil or an airtight container in the fridge for up to 3 days.
What’s the best hummus to use in wraps?
For the best flavor and texture in a turkey hummus lunch wrap, use creamy hummus with minimal additives. Garlic, roasted red pepper, and lemon-dill hummus are all delicious options. For optimal health benefits, choose varieties made with olive oil and natural ingredients. Healthline notes that hummus is a great source of iron, magnesium, and B vitamins.
Are turkey hummus wraps good for weight loss?
Yes! These wraps are a fantastic low-calorie high-protein lunch for weight loss. The lean turkey supports muscle retention while the fiber in hummus and veggies helps keep you full longer. Using a whole wheat or low-carb tortilla boosts satiety without adding refined carbs, making this a smart option for anyone following a calorie-conscious eating plan.
Can I use leftover roast turkey?
Definitely. This is one of the best healthy ways to use leftover turkey after holidays or meal prepping. Just slice it thin and use it in place of deli meat. Rotisserie turkey or baked turkey breast also works well—just watch for added sodium if you’re using store-bought.
Are turkey hummus wraps gluten-free?
They can be! To make a gluten-free turkey hummus wrap, choose certified gluten-free tortillas or opt for a lettuce wrap using romaine, iceberg, or butter lettuce. Always check the labels on hummus and tortillas to ensure they’re free of gluten-containing ingredients if you have sensitivities or celiac disease.
Can I freeze turkey and hummus wraps?
It’s not ideal. Freezing tends to alter the texture of hummus and fresh vegetables, making them watery or mushy upon thawing. However, if you must prep in bulk, freeze just the turkey and tortillas separately, then assemble fresh with hummus and veggies before eating.
What vegetables go best in turkey and hummus wraps?
Some of the best veggies for this healthy turkey hummus lunch wrap include cucumbers, shredded carrots, cherry tomatoes, arugula, baby spinach, and roasted red peppers. These add crunch, color, and extra fiber without overpowering the wrap’s flavor.
How many calories are in a turkey and hummus wrap?
A standard turkey and hummus wrap with whole wheat tortilla and veggies contains about 320–350 calories, depending on portion sizes and toppings. It’s a well-balanced option with roughly 20–25g protein, 14–16g fat, and 20–25g carbohydrates—making it ideal for a nutrient-dense lunch.
Final Thoughts
This turkey & hummus wrap proves that healthy doesn’t have to mean boring. It’s fresh, fast, and endlessly flexible, whether you’re packing lunch for work, fueling your afternoon with something protein-rich, or cleaning out the fridge in a delicious way. With balanced macros, minimal prep, and crowd-pleasing flavor, this wrap belongs in every weekly rotation.
So the next time you need a no-fuss, flavor-forward lunch that actually satisfies—skip the drive-thru and roll up one of these instead. Trust me, you’ll be hooked after the first bite.
“Creamy, crisp, and packed with lean protein—this wrap is everything I want in a clean lunch.” – Sam
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Lean turkey, creamy hummus, fresh veggies, and a soft wrap make this lunch a portable, protein-packed win for busy days.
