The Turkey and Hummus Wrap That Eats Better and Healthier Than Anything at the Deli

There are clear distinctions between the wraps you order from a lunch counter and the wraps you prepare at home. For example, the deli style wrap has to be designed to withstand six hours in a refrigerated case. This means that the wraps must include stiff tortillas, dry fillings, and thick sauces that result in the wrap being less than the sum of its parts.

On the other hand, the wraps you prepare at home are meant to be consumed immediately. For instance, the home-version wrap can be prepared and consumed within five minutes, and it can contain freshly prepared and un-sweated green veggies and a flexible tortilla.

This is a home made turkey and hummus wrap. Instead of using mayonnaise, this wrap uses hummus. This gives a different, creamier flavor while being almost half the calories. The sliced turkey adds protein. To finish it off, you can add pickled onions, or a swipe of mustard.

Pair it with shredded carrots for crunch, a handful of fresh spinach, and you are good to go. The Edamame also adds a meal-like quality to the plate aside from just being a snack. With just the first bite, you really notice the quality difference. Plus, it takes less time than the drive to the sandwich shop.

The Cheat Sheet

• Turkey and Hummus Wrap, boiled down: A quick turkey and hummus wrap with spinach and shredded carrots, plus a side of cooked edamame. Simple, no cooking and ready in five minutes.
• What makes this wrap good is that hummus replaces mayo, giving better flavor and texture. Additionally, the spinach and carrots provide freshness and crunch, but also won’t make the wrap soggy. Finally, having edamame on the side completes the meal by adding protein and fiber.
• If the edamame is already cooked, this should take around 5 minutes. If you are cooking it from frozen, this will take closer to 10 minutes.
• Savory turkey, creamy garlicky hummus, spinach, and carrots offer peppery and sweet flavor contrasts, while mustard or pickled onions add a pop of acidity. Edamame provides a clean and slightly grassy bite on the side.
• Important pointers: Make sure to keep the spinach dry. Spread the hummus to the edges to create a glue effect, and make sure to roll tight. If the wrap is loose, it will come apart on the second bite.

Ingredients

Building a wrap is basically a small-scale construction project. With only six or seven components, the quality of each individual piece matters more than most people realize. Most of the work comes down to the hummus and the tortilla. A bad scoop of hummus or a dry, stiff tortilla will completely ruin the snack.

• Whole-wheat tortilla (1, about 10 inches): This is an average sized tortilla; flexible and soft. Whole wheat provides a bit of nuttiness and extra fiber, but plain flour tortillas are also acceptable. If your tortilla feels dry, warm it for about 10-15 seconds in a dry skillet before a crack-free fold.
• Sliced turkey (4-6 ounces): Please use real deli-sliced turkey breast and not the heavily processed sandwich packs at the grocery store. The thicker hand-sliced kinds taste much better, and is not much more expensive.
• Hummus (3-4 tablespoons): The classic options are plain or garlic hummus. Roasted red pepper hummus is also excellent here. Use the refrigerated kind, the shelf-stable jarred hummus is dull. Spread plenty; this is your sauce.
• Spinach (1 handful, approximately 1 ounce): Baby spinach will work best. Make sure to dry it well, as even a small amount of moisture will create a wet spot in the wrap.
• Shredded Carrots (1/4 cup): You can either buy bags of pre-shredded carrots from the grocery store or shred a carrot yourself using the large holes of a box grater. Shredded carrots that you do yourself tend to taste a bit sweeter and have a more crunchy texture.
• You can add mustard or pickled onions (1 teaspoon, optional) for a zesty note that adds a nice contrast to the wrap. You can use Dijon or whole grain mustard, or thinly sliced pickled red onions. Omit for a milder wrap.
• Cooked shelled edamame (1/2 to 3/4 cup): Factory steamed and salted edamame can be bought frozen and pre-shelled at the grocery store. Do not buy in-shell edamame; that is a different snack. Cook by boiling or microwaving for around 3 minutes, then drain and season to your liking.
• Salt and pepper: You can add a pinch to the edamame and a few grinds in the wrap if your turkey is unseasoned. It may not always be necessary.

Master Ratio (Easy To Scale)

For one wrap (one serving), you will need the following ingredients: 1 tortilla, 4 to 6 ounces of turkey, 3 to 4 tablespoons of hummus, a handful of spinach, a quarter cup of shredded carrots, an optional dash of mustard or some pickled onions, and 1/2 to 3/4 cup of cooked edamame.

For a group of two, simply double everything. If you are preparing wraps for a picnic or lunch for a family of four, set up an assembly line with a stack of tortillas, a bowl of hummus (use a butter knife for spreading), turkey on a cutting board, greens (as long as you put them in a salad spinner to keep them dry until the end) and shredded carrots in a bowl. You will be able to construct six wraps in about eight minutes.

Ingredient Choices That Change Flavor

Choice	What you’ll notice	Best for
Plain hummus	Smooth, clean, lets the other ingredients shine	The default
Roasted red pepper hummus	Sweeter, slightly smoky	A more interesting flavor base
Garlic hummus	Bolder, sharper	When you want the hummus to be the star
Spicy hummus (harissa or jalapeño)	Warm heat under everything	When you want a little kick
Deli-sliced turkey (real)	Tender, savory, less salty	Best result
Pre-packaged sandwich turkey	Saltier, springier, less flavor	Use in a pinch
Smoked turkey	Deeper, smokier flavor	A more substantial wrap
Whole-wheat tortilla	Nuttier, more fiber	The default
Spinach tortilla	Mild flavor, fun color	Looks pretty for a kid’s lunch
Low-carb tortilla	Drier, sometimes crackly	A lower-carb option; warm well before rolling
Lavash or flatbread	Larger, softer, more elegant	For a fancier wrap
Baby spinach	Tender, mild	The default
Arugula	Peppery, bolder	A more assertive wrap
Mixed greens	Variable, sometimes wet	Dry thoroughly first

Optional Add-Ins

• Sliced cucumber (a few thin slices): Adds a refreshing chill. Be sure to pat dry before adding.
• Sliced avocado (1/4 of an avocado): Provides creaminess and richness. Best to use just before eating, as it will brown.
• Sun-dried tomatoes (1 tablespoon, chopped): Provide a sweet and intense flavor of tomato.
• Bell peppers sliced into thin strips provide a crunchy texture and a sweet flavor while visually enhancing dishes with their color.
• Adding a dash of feta or goat cheese takes the wrap into Mediterranean territory.
• Torn leaves of fresh herbs (parsley, basil, or mint): A complimentary flavor upgrade.
• A squeeze of lemon can be done inside the wrap before rolling it. It enhances the flavor of all the ingredients.

Instructions

You will need a clean cutting board or large plate, a butter knife or small spatula for spreading, and a sharp knife if you’ll be slicing the wrap in half. A wrap is made on a flat surface, then it is rolled tightly like a burrito.

1) Start by spreading hummus on the tortilla, but do leave some space on the edge of the tortilla. This tortilla will be placed flat on a clean surface. Using a butter knife, or a small offset spatula, spread out the hummus so that there is a thin layer of hummus over the tortilla; remember to leave about half an inch of border on the edge.

This border will prevent your hummus from oozing out of the sides when rolling it. Hummus is also going to be your edible glue, and hold everything together. Place a strip of turkey in the middle of the tortilla, and do not spread it all the way to the edges.

2) Add filling to the wrap, beginning with spinach, then carrots, and finally mustard/pickled onions(if applicable). For an easier wrap, place the filling in the center band of the torilla and do not spread the filling to the edges of the wrap.

3) Finish the wrap. Fold the left and right sides of the tortilla over the filling. Then starting from the bottom. roll the tortilla away from you. Be sure to apply even pressure to the tortilla as you roll so the wrap remains tight. Keeping the sides of the tortilla folded in is what keeps the filling from getting squeezed out. Go slowly the first time, you’ll be faster the second time.

4) As an option, you may also choose to cut them in half diagonally. This way, the wrap will be easier to eat, and the inner layers will be visible. If possible, try to perform a single cutting motion rather than a sawing motion which will tear the tortilla. If you are packing the wrap to eat later, do not cut it. Only cut the wrap right before eating it.

5) If preferred, you may have the edamame with a light sprinkle of salt on the side. If you have done this, you will need to steam some frozen edamame, then microwave a bowl of frozen shelled edamame with a splash of water for about 2 mins. Drain the water and season with flaky salt. To add a touch more brightness, you can serve it with a small wedge of lemon.

Variations Worth Trying

• Mediterranean-loaded: Substitute standard hummus for tzatziki, include diced Kalamata olives, and top with some feta cheese. Replace the carrots with cucumber.
• Spicy: Use spicy hummus or add a thin bit of harissa under the hummus and add sliced pickled jalapeños.
• Turkey BLT-style: Replace the carrots with a few strips of bacon and some sliced tomatoes. It’s a more substantial wrap while still feeling light.
• Veggie option: No turkey, but double the hummus and add roasted red peppers, cucumbers, and sprouts. Honestly, it’s so good!
• Buffalo turkey: Prior to adding the turkey, coat it in 1 tsp of buffalo sauce. Instead of carrots, put in a couple of thin slices of celery. Use ranch-flavored hummus or plain.

Rounding Out the Plate

• Some fruits like apple slices, grapes, or a couple of strawberries. A sweet contrast enhances the flavor of the savory.
• Greek yogurt with honey: A small bowl alongside makes this feel like a proper lunch plate.
• The side salad consists of arugula or mixed greens with a lemon vinaigrette. You can double the portion of greens, which will turn this into a full plate salad.
• Iced tea and sparkling water: The drink pairing that screams “I have my life together right now.”
• Carrot sticks and hummus: Same hummus you used in the wrap, served as a dippable side. A small efficiency move.
• A pickle spear is a surprisingly satisfying touch from the deli to enjoy.

Trouble Spots and Tips

• The wrap disintegrated on the second bite. Either the roll was not wrapped tightly enough, or the tortilla was overfilled, or the spinach was too moist. Please wrap it tighter, use less filling, and dry the spinach before adding.
• The tortilla cracked while rolling. The tortillas may have been too cold, or the tortilla may have even been too dry. Before you roll one up, warm the tortilla on a dry skillet for 10-15 seconds, or for 8 seconds in the microwave to make it more pliable.
• By lunchtime, my wrap started to get soggy. Something inside was wet, and it was usually the spinach. Make sure to dry it really well in a salad spinner or with some paper towels. If you’re packing the wrap for later, take the wet ingredients (like tomato, cucumber, and avocado) and put them in a separate container and add them right before you eat the wrap.
• Hummus was oozing out over the sides. Next time, make sure to spread it just to the edges. Leave a half-inch border, and be light on the spread.
• The filling moves within the wrap because the fillings were not centered. Fillings should always be piled as a horizontal band across the center of the tortilla instead of being spread to the sides. Focused filling allows the roll to be cleanly.
• The taste is rather bland and the seasoning is likely insufficient. Attempt using a small dash of pepper and salt on the fillings before rolling, as well as a swipe of mustard or a lemon squeeze inside.
• Edamame can easily be overcooked. For best results, these beans should be steamed frozen. For only 2 to 3 minutes at most, anything over 3 minutes will make the beans chalky.
• Want to prep a bunch of wraps in advance? If you wrap them in foil or parchment paper, they’ll stay fresh in the fridge for up to 12 hours. If you are preparing the wraps more than 6 hours in advance, skip the spinach and cucumber as both of these tend to wilt overnight. For best texture, add them immediately before serving.

Keeping It and Reheating It

The amount of protein in a turkey and hummus wrap with edamame can contain anywhere from 30 to 40 grams of protein, depending on the turkey used. The wrap offers a balanced selection of nutrients, such as lean protein, fiber from the whole wheat tortilla and carrots, and healthy fats and added protein and fiber from the edamame.

Compared to a regular deli wrap, it is lower in saturated fat (without cheese and mayo, and you can add those). Plus, it’s very easy to customize to your dietary preferences with a gluten-free tortilla, no turkey for vegetarian, or a low-carb option with a low-carb wrap.

Assembled wraps can be stored in the fridge for up to 12 hours when wrapped securely in foil or parchment paper. For longer storage, keep the components separate and combine them just before eating. Cooked edamame will remain good for 4 days in the fridge. You can eat it cold or reheat it. Do not freeze wraps. Wrapping them will ruin the texture of every ingredient in the wrap.

Field Notes

The shakedown run: I pack this for my weekday work from home days because I like lunch to be more than an automatic snack. It seems weird, but even pouring a glass of water and typing a few sentences in an email would definitely take longer than this five minute assembly. It lifts my spirits a little more on Tuesday when I have a plated wrap, some edamame, and a glass of sparkling water.

Last fall, I brought a variation of this for a hike that included roasted edamame, apple slices, and dark chocolate squares. Two hours into the hike, I sat down on some granite, unwrapped it and it was still immaculate. As expected, the hummus kept everything in place. My friend who was next to me and looking at his sad ruined gas station sandwich, asked for the recipe before we even finished eating.

The Prep Checklist

• Lay tortilla flat on a clean board.
• Spread 3-4 tbsp of hummus to within 1/2 inch of the border.
• In a band across the center, layer the turkey, spinach, shredded carrots, and optional mustard or pickled onions.
• Fold the sides in, and then roll it up tightly from the bottom.
• If serving immediately, slice diagonally in half.
• Boil frozen edamame for 2 to 3 minutes; drain and sprinkle with salt.
• Serve wrap with edamame on the side.
• Option: wrap in foil or parchment for later.

Quick Definitions

• Hummus is a Levantine dip consisting of blended cooked chickpeas, tahini, lemon, garlic, and olive oil. Generally, refrigerated tub containers found in the deli cases are preferable to jarred shelf-stable varieties.
• Edamame refers to young and immature soybeans which can be bought either frozen in their shell or in shelled form. For a side dish, you want shelled edamame.
• Lavash is a type of soft flatbread, originating from the Caucasus and Middle Eastern regions. It is often simpler to roll than tortillas and is more sophisticated to use for catering purposes.
• Pickled onions are thinly sliced red onions that have been quickly pickled in a mixture of vinegar, sugar, and salt. They are bright and also very addictive. Offered in jars, pickled onions are also very simple to make at home.
• Burrito fold: This is the usual method for wrapping food. First, fold the left and right sides over the filling, then roll from the bottom while applying firm pressure to hold everything in place.

Your Questions, Answered

Can I use a gluten-free tortilla?

Of course. Some gluten-free tortillas break as soon as you attempt to roll them, so find one that bends easily when you flex it. It is beneficial to heat the tortilla in a frying pan for a moment.

What’s the best store-bought hummus?

Hummus sold in jars and located in the deli/cheese aisle will always be less fresh than the refrigerated options. Some brands to look out for are Sabra, Cedars and Trader Joe’s. Local brands using glass containers are usually the best, so be sure to check the cheese case and the produce section.

Can I make this dairy-free or vegan?

The wrap as it is, is dairy-free. For vegans, please remove the turkey and add instead roasted veggies (zucchini, bell pepper, eggplant) or a few thin slices of grilled tofu. To keep it filling, please double the hummus.

How do I keep the wrap from getting soggy?

Regarding the spinach hummus wrap, keep the following tips in mind: dry the spinach well, spread the hummus towards the center of the wrap (don’t spread it to the edges), and roll the wrap as tightly as you can. If you are packing the ingredients separately, keep the wet ingredients apart and add them right before eating.

Should I warm the tortilla?

If you encounter stiffness or dryness, you can place it in a dry skillet for 10-15 seconds, or you can pop it in the microwave for 8 seconds. You can fold a warm tortilla without breaking it, whereas a cold or dry tortilla will crack at the edge when you try to make your first fold.

Can I use deli turkey from a grocery pack instead of the deli counter?

Sure, turkey from grocery stores does have a different texture, and yes, it can be a bit more salty, which alters the flavor, but the wrap will still be fine. If there are options, go for the ones that say “uncured” or “no added nitrates.”

How long does the wrap keep in the fridge?

The maximum time for wrapping in foil or parchment paper is 12 hours. After that, the spinach will wilt and the tortilla will become soggy where the fillings are. For extended time make-ahead food, store the components separately.

What if I don’t have edamame?

For a side, consider using snap peas, green beans (which have been blanched), or a small handful of raw cherry tomatoes. The goal is to include something that is colorful, crunchy, and won’t clash with the wrap.

Parting Notes

This turkey and hummus wrap does take a little longer than your average three-minute lunch, but it is still a five-minute lunch. The trick to this is simple: substitute hummus for mayo, keep your spinach dry, and roll it up tight. Now you have a lunch that is way better than a compromise. You can think about leaving those boring deli sandwiches aside, this wrap is much fresher and more filling and is a way better option when time is tight.