Turkey & Broccoli Wrap: The Perfect On-the-Go Lunch

My first job out of culinary school was in a bustling downtown deli. It was chaotic, exhilarating, and a crash course in efficiency. I remember one regular, a sharp-dressed lawyer, who always ordered a modified turkey and swiss on rye. One day, he asked if we could somehow wrap it all up for easier handling. The idea of a “wrap” hadn’t fully exploded yet, and that simple request sparked a revelation. This Turkey & Broccoli Wrap brings back those deli memories, but with a healthy and convenient twist that’s perfect for today’s busy lifestyles.

Recipe Overview

• Prep Time: 5 minutes
• Cook Time: 3 minutes
• Total Time: 8 minutes
• Servings: 2
• Dietary Type: Balanced

Ingredients

• 2 large whole wheat tortillas
• 1 (10 ounce) box frozen cut broccoli in cheese sauce (I used Green Giant frozen broccoli with low fat cheese sauce, only 60 calories for each serving)
• 8 ounces turkey breast, sliced

Equipment Needed

• Microwave-safe bowl
• Microwave
• Cutting board (optional, for slicing turkey if needed)

Instructions

1. First, prepare the broccoli. Cook the frozen cut broccoli in cheese sauce according to the package instructions. Typically, this involves placing the broccoli in a microwave-safe bowl with a small amount of water (if needed per the package) and microwaving on high for 3-5 minutes, or until the broccoli is tender and the sauce is heated through. Be sure to check for doneness; the broccoli should be easily pierced with a fork. Careful – the bowl will be hot!

2. While the broccoli is cooking, prepare the turkey. If your turkey breast slices are particularly thick, you may want to slice them in half or smaller pieces for easier wrapping.

3. Once the broccoli is cooked, divide it evenly between the two whole wheat tortillas. Spread half of the broccoli mixture onto each tortilla, leaving a small border around the edge to prevent spillage when rolling.

4. Next, divide the turkey breast slices evenly between the two tortillas, placing them on top of the broccoli.

5. Finally, carefully roll up each tortilla tightly, like a burrito, tucking in the sides as you roll to create a secure wrap.

6. Cut the wrap in half (optional) and serve immediately.

Expert Tips & Tricks

• Warm the Tortillas: For a more pliable tortilla that’s less likely to crack, gently warm it in a dry skillet over medium heat for a few seconds per side, or microwave it for about 10-15 seconds.
• Don’t Overfill: Resist the urge to overstuff the tortillas. Too much filling will make them difficult to roll and prone to tearing.
• Cheese Sauce Alternatives: If you’re watching your sodium intake or prefer a different flavor profile, consider using plain steamed broccoli and adding a sprinkle of shredded cheddar cheese, a dollop of light cream cheese, or a drizzle of Dijon mustard.
• Season to Taste: Don’t be afraid to add a pinch of salt, pepper, or other spices to enhance the flavor of the wrap. A dash of garlic powder, onion powder, or paprika can make a big difference.
• The best tip of all is to be prepared. This recipe is easy if you have the ingredients on hand. Make sure to have them in the fridge or freezer.

Serving & Storage Suggestions

Serve the Turkey & Broccoli Wrap immediately for the best flavor and texture. If you’re packing it for lunch, wrap it tightly in plastic wrap or aluminum foil to prevent it from drying out.

Leftover wraps can be stored in the refrigerator for up to 24 hours. Reheat gently in the microwave or in a dry skillet over low heat. The tortillas may become slightly soggy upon reheating. These are best eaten immediately after assembling and may not be suited to eat hours later.

It is not recommended to freeze these wraps, as the broccoli and cheese sauce will likely become watery and lose their texture upon thawing.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	273 kcal	–
Calories from Fat	103 g	38%
Total Fat	11.5 g	17%
Saturated Fat	2.9 g	14%
Cholesterol	73.7 mg	24%
Sodium	747.4 mg	31%
Total Carbohydrate	12.6 g	4%
Dietary Fiber	0 g	0%
Sugars	0 g	0%
Protein	28.1 g	56%

Variations & Substitutions

• Spicy Kick: Add a drizzle of sriracha, a sprinkle of red pepper flakes, or a spoonful of your favorite hot sauce for a spicy twist.
• Vegetarian Option: Substitute the turkey with grilled halloumi cheese or seasoned tofu for a vegetarian alternative.
• Mediterranean Flavor: Incorporate hummus, feta cheese, olives, and sun-dried tomatoes for a Mediterranean-inspired wrap.
• Different Greens: Swap the broccoli for other leafy greens like spinach, kale, or arugula. Lightly sauté them before adding to the wrap.
• Tortilla Alternatives: Use gluten-free tortillas, lettuce wraps, or collard green wraps for a lower-carb option.
• Add a Crunch: Incorporate chopped bell peppers, celery, or cucumber for added crunch.
• BBQ Turkey and Broccoli Wrap: Use bbq sauce as the ‘cheese sauce’ and add some sliced red onion for an easy twist.

FAQs (Frequently Asked Questions)

Q: Can I use fresh broccoli instead of frozen?
A: Absolutely! Just steam or roast the fresh broccoli until tender-crisp before adding it to the wrap. You’ll also need to create your own cheese sauce or use a substitute.

Q: What if I don’t like cheese sauce?
A: No problem! You can use plain steamed broccoli and add a different sauce, such as hummus, pesto, or a light vinaigrette.

Q: How can I make this wrap more filling?
A: Consider adding a layer of quinoa, brown rice, or black beans to increase the fiber and protein content.

Q: Can I prepare the broccoli ahead of time?
A: Yes, you can cook the broccoli ahead of time and store it in the refrigerator for up to 2 days. Make sure to let it cool completely before storing.

Q: What other types of meat work well in this wrap?
A: Shredded chicken, roast beef, and ham are all great alternatives to turkey.

Final Thoughts

This Turkey & Broccoli Wrap is a delicious and convenient way to enjoy a healthy and satisfying lunch or snack. It’s easily customizable to your preferences and dietary needs, and it’s a great way to use up leftover turkey or broccoli. I encourage you to give it a try and let me know what variations you come up with! Consider pairing it with a side of fruit or a light salad for a complete and balanced meal. Bon appétit!