High-Protein Turkey and Cheese Lettuce Wraps
Per serving (2 wraps)
How I calculate this → Protein calculator →
7g of protein per 100 calories, more than 1 of the other 6 lunch recipes here.
I skip the bread entirely here and let butter lettuce do the wrapping, so this is genuinely ten minutes with no cutting board cleanup beyond a knife for the tomato. It holds together better than you'd expect once you fold it right. Double-layering the lettuce leaves helps a lot if they're on the smaller side. It gives the wrap enough structure to actually pick up and eat instead of turning it into something you need a fork for.
Why you'll love this
- 23g of protein per serving with no bread and no cooking
- Ready in about 10 minutes
- Butter lettuce holds together better than iceberg once it's rolled
Recipe
High-Protein Turkey and Cheese Lettuce Wraps
Ingredients
Instructions
- Lay out 8 large lettuce leaves on a cutting board, cupped side up.
- Spread a thin layer of mayonnaise and mustard down the center of each leaf.
- Layer turkey and a slice of cheese on top, folding the turkey so it sits inside the leaf rather than hanging over the edge.
- Add a slice of tomato if using, then fold in the sides of the leaf and roll it up like a burrito.
- Secure with a toothpick if it doesn't hold on its own. Serve right away.
Notes
- I use butter lettuce over iceberg because the leaves are big and pliable enough to actually fold around the filling without splitting.
- I build these close to when I'm eating rather than hours ahead. Rolled up and left to sit, the lettuce goes limp and the wrap stops holding its shape.
Nutrition (per serving)
| Calories | 335 |
|---|---|
| Protein | 23g |
| Carbs | 4g |
| Fat | 25g |
| Fiber | 1g |
Where these numbers come from
I calculate every figure above from USDA FoodData Central, ingredient by ingredient, then divide by the servings the recipe makes. Each FDC number links to the exact USDA entry I used. How I calculate nutrition
- Deli turkey breast: FDC #172941 (Turkey breast, sliced, prepackaged), 12 oz = 340g, 14.8g protein per 100g. USDA also lists a low-salt deli turkey breast (FDC #174572) at 21.8g protein per 100g, which would put this at about 29g per serving; deli turkey varies that much by brand, so the label on yours is the tiebreaker.
- Cheddar: FDC #173414, 6 slices = 168g (FDC: 1 slice = 28g).
- Butter lettuce: FDC #168429 (Lettuce, butterhead, raw), 1 head = 163g.
- Mayonnaise: FDC #171009, 3 tbsp = 41.4g.
- Yellow mustard: FDC #172234, 1 tbsp = 15g.
- Tomato optional, not counted. Batch totals: 92g protein, 1,349 kcal, 100.6g fat, 17.9g carb, 2.4g fiber; divided by 4 servings of 2 wraps.
Storage
Keep the turkey, cheese, and lettuce separate in the fridge for up to 4 days and roll the wraps right before eating. Pre-rolled wraps go soggy fast, since the lettuce keeps releasing water once it’s cut and rolled.
FAQ
Can I use a different lettuce?
Romaine hearts work well too and hold up slightly better than butter lettuce if you’re rolling these ahead by an hour or two. Iceberg is sturdier still but the leaves are less pliable and tend to crack when you fold them.
Is this good for meal prep?
Prep the filling ingredients ahead (sliced turkey, cheese, condiments) and roll fresh each day rather than assembling all the wraps in advance. The components keep fine; the rolled wraps don’t.
Can I swap the turkey for something else?
Sliced ham or roast beef both work the same way. Keep the mayo-to-mustard ratio the same and adjust the cheese to whatever pairs best with the meat you’re using.
Looking for another no-cook, high-protein lunch: the chicken salad comes together just as fast and keeps well in the fridge for a few days.
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