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Savory Turkey and Spinach Whole Wheat Wrap

Savory Turkey and Spinach Whole Wheat Wrap

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A simple, quick, and brain-healthy whole wheat wrap filled with lean turkey, fresh spinach, and a touch of olive oil-based spread for a practical MIND Diet lunch.
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 2
Course: Lunch
Cuisine: American
Calories: 257
Ingredients Method Nutrition Notes

Ingredients
 
 

  • 2 medium whole wheat tortilla about 50 g each, soft and flexible for easy wrapping
  • 4 oz turkey breast cooked, sliced thin; lean, skinless deli turkey preferred
  • 1 cup baby spinach about 30 g; fresh, washed
  • 1 tablespoon olive oil extra virgin, for light spreading or drizzling
  • 1/4 tsp black pepper freshly ground
  • 1/4 tsp garlic powder optional, for mild flavor

Method
 

  1. Lay out the whole wheat tortillas on a clean surface.
  2. Lightly brush or drizzle olive oil evenly over each tortilla.
  3. Layer sliced turkey evenly over each tortilla.
  4. Add baby spinach on top of the turkey layer.
  5. Sprinkle black pepper and garlic powder evenly over the fillings.
  6. Roll up each tortilla tightly to form a wrap. Cut in half if desired and serve.

Nutrition

Calories: 257kcalCarbohydrates: 23gProtein: 17gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 31mgSodium: 415mgPotassium: 229mgFiber: 3gSugar: 2gVitamin A: 1419IUVitamin C: 4mgCalcium: 106mgIron: 2mg

Notes

This wrap is quick and easy for caregivers to prepare, using familiar, pantry-friendly ingredients. The lean turkey provides protein without red meat, and the fresh spinach adds brain-healthy leafy greens. Using whole wheat tortillas supports whole grains recommended in the MIND Diet. Olive oil adds healthy fats without butter or heavy cream. The mild seasonings keep it gentle and suitable for older adults. Leftovers can be wrapped tightly in plastic wrap and refrigerated for next-day lunches.

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