Quick Bites · High Protein
High-Protein Turkey & Hummus Roll-Ups (34g Protein)
These High-Protein Turkey & Hummus Roll-Ups deliver 37 grams of protein and approximately 358 calories per serving. Flavorful deli turkey and creamy hummus are rolled with fresh vegetables in a whole wheat tortilla for a satisfying, no-cook meal.
Nutrition per serving
- Protein
- 34 g
- Calories
- 350
- Carbs
- 27 g
- Fat
- 12 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 1 large whole wheat tortilla
- 4 oz low-sodium deli turkey breast — sliced
- 2 tbsp hummus
- 1/2 cup fresh spinach
- 2 tbsp jarred roasted red peppers — drained and thinly sliced
- 1 tbsp crumbled feta cheese
- 1/4 cup cucumber — thinly sliced
Steps
- Lay the whole wheat tortilla flat on a clean work surface.
- Spread the hummus evenly over one side of the tortilla, leaving a small border around the edge.
- Layer the deli turkey breast slices over the hummus.
- Evenly distribute the fresh spinach, sliced roasted red peppers, sliced cucumber, and crumbled feta cheese over the turkey.
- Starting from one edge, tightly roll up the tortilla.
- Cut the roll-up in half or into several smaller pinwheels. Serve immediately.
Why This Works
Deli turkey delivers lean protein at roughly 5g per slice, making it one of the most efficient protein sources per calorie. Hummus adds plant-based protein from chickpeas plus healthy fats that slow digestion, keeping you fuller longer. The combination of animal and plant proteins provides a complete amino acid profile in a no-cook format that's ready in minutes.
Make it your own
Add a sprinkle of everything bagel seasoning or a dash of hot sauce for extra flavor. For a different texture, use a low-carb wrap instead of a whole wheat tortilla.
Meal Prep Tip
Assemble the roll-ups without cutting them, then wrap tightly in plastic wrap and refrigerate for up to 2 days. Slice just before serving to prevent sogginess.
Sources Research-Backed
Frequently Asked Questions
How long do turkey hummus roll-ups last in the fridge?
Up to 5 days when stored tightly wrapped. Keep them whole in plastic wrap until ready to eat. Slicing them in advance causes the edges to dry out. For best texture, let the rolled tortilla chill for at least 1 hour before cutting.
Can I make these low-carb?
Yes. Skip the tortilla entirely. Spread hummus directly on turkey slices, add avocado and vegetables, then roll up. Each roll-up is about 100 calories with only 3g carbs. Cucumber ribbons or lettuce leaves also work as wraps.
Are turkey hummus roll-ups a complete meal?
Yes. They contain protein from turkey (21g per 4 oz), carbs from the tortilla, and healthy fats from hummus. For a heartier meal, pair with quinoa salad, fresh fruit, or vegetables and extra hummus on the side.
