Handheld lunch with 45 g of protein and no sad supermarket sandwich.
Calories
584
per serving
Protein
59 g
56g C · 14g F
Time
15 min
active + cook
Cost
3,26 €
Estimated / serving
Timing
- Prep
- 5 min
- Cook
- 10 min
- Total
- 15 min
Ingredients
- Wholewheat tortilla2 pcs
- Turkey mince160 g
- Bell peppers80 g
- Greek yogurt 2%60 g
- Baby spinach30 g
Method
- 1Brown the turkey hardBrown the turkey hard so it catches colour.
- 2Add the sliced peppersAdd sliced peppers for the last three minutes.
- 3Fill, spoon yoghurt and rollFill warm tortillas, spoon yogurt over, add spinach and roll tight.
Why this recipe works
Browning the turkey hard rather than stewing it is what gives these wraps flavour, since lean mince has little fat to fall back on. Peppers go in late so they keep some bite, the yoghurt works as a cool dressing instead of mayonnaise, and the spinach goes in raw for freshness. Handheld, portable and genuinely protein-dense for a lunch you can eat one-handed.
Prep, storage & reheating
- Spread the mince across the pan and leave it alone until it colours; stirring too early steams it and it never browns.
- Warm the tortillas briefly before filling — cold ones split at the fold as soon as you roll them tight.
Store the cooked turkey and peppers separately from the tortillas, yoghurt and spinach. Cool the filling promptly, refrigerate it covered, and reheat it once until piping hot throughout before assembling fresh wraps. Do not reheat an assembled wrap with the yoghurt already inside.
Prepping this for the week
Scaling one serving into several days is a planning problem: protein per portion, cost per week and the time you have to cook in one block.
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Kitchen & safety
- Equipment
- Stove
- Contains allergens
- Gluten, Dairy
- Total time
- 15 min
Macros are computed from the canonical ingredient table. Food costs are estimates and may vary by retailer and location.