Turkey-Hummus Crunch Wrap
Ingredient allergen flags: Sesame; Wheat
Check actual labels and cross-contact. Allergen guidance and swaps
A small cold lunch uses no stove and leaves room for fruit or another side.
Ingredients
- 4 oz (112 g) sliced ready-to-eat turkey
- 1/3 cup (80 g) hummus with tahini (sesame)
- 2 whole-wheat tortillas (45 g each)
- 1 large carrot (80 g), grated
- 1 cup (60 g) shredded cabbage
Method
- Spread hummus over tortillas. Add turkey, carrot and cabbage.
- Fold in sides and roll tightly. Refrigerate until packing.
Allergy / dietary substitutions
Sesame: replace hummus with the same weight of plain mashed beans plus lemon to taste. Wheat: use suitable wraps or a bowl. Check deli-turkey labels.
Training-day additions
Pack an extra wrap, crackers or yogurt.
Store / pack
Refrigerate; eat within 1 day, within the turkey package use-by guidance. Pack with two ice sources.
Approximate nutrition / serving
320 kcal · Protein 17 g · Carbohydrate 33 g · Fat 14 g
Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.
Wash hands and produce; separate raw ingredients from ready-to-eat foods. Check ingredient labels for allergens. See Keep good food safe.
Deli turkey can contain added milk, soy, wheat or other ingredients; check the label. Use the specified sesame/tahini hummus for the base recipe; product recipes vary. Tortillas may add soy, milk or other allergens beyond wheat.
Safety: food-safety basics · Allergies: allergen guidance · nutrition method.
How the nutrition estimates are made
Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.
One ingredient, one weighed amount
The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.
The calculation
For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.
What can change the result
Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.
What the estimate does not claim
Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.
Sources and ingredient records
- F1: USDA FSIS: Leftovers and Food Safety
- F4: USDA FSIS: Keeping Bag Lunches Safe
- D1: USDA: FoodData Central / SR Legacy
- A1: FDA: Food Allergies / Nine Major Allergens
- A2: FARE: Substitutes for Common Allergens
- A3: FARE: Avoiding Cross-Contact
- A4: FDA: Allergen Guidance FAQ / Coconut
- 4 oz (112 g) sliced ready-to-eat turkey — USDA SR Legacy FDC 172941; 112 edible g
- 1/3 cup (80 g) hummus with tahini (sesame) — USDA SR Legacy FDC 174289; 80 edible g
- 2 whole-wheat tortillas (45 g each) — USDA SR Legacy FDC 174081; 90 edible g
- 1 large carrot (80 g), grated — USDA SR Legacy FDC 170393; 80 edible g
- 1 cup (60 g) shredded cabbage — USDA SR Legacy FDC 169975; 60 edible g
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