The turkey cranberry wrap is the leftover lunch that never gets old. Sliced turkey, a spoon of cranberry sauce, spinach, a little goat cheese, and a Greek yogurt Dijon spread instead of mayo, all rolled into a whole wheat tortilla. Ten minutes, no cooking, four wraps.
Each wrap has 29 grams of protein and about 333 calories, calculated from the actual ingredients. That makes it a real lunch, not a snack you eat over the sink, and it is the kind of meal I want my clients eating on the Saturday after Thanksgiving.
If you have never checked how much protein you actually need in a day, my free macro calculator will tell you in under a minute. One of these wraps covers a solid chunk of it.
- 29 grams of protein per wrap, with about 333 calories, from turkey breast, Greek yogurt, and goat cheese
- 10 minutes start to finish, no stove, and the wraps hold in the fridge for a lunch box
- The one technique that matters: warm the tortilla before you roll it, or it cracks along the fold and the filling falls out
- Assembled wraps keep 1 day in the fridge; the components keep 4 days so you can build one fresh each morning
- Honest caveat: the sugar number depends on your cranberry sauce. The card uses a standard cranberry sauce entry; with my low-sugar version the sugar per wrap comes in lower, and with canned jellied sauce it comes in higher
Why This Recipe Works
A leftover lunch usually means a plate of reheated sides. It tastes like Thursday and it leaves you tired by two o’clock. A wrap built around turkey does the opposite. The protein is the biggest thing on the plate, and the rest of the ingredients are there to make it taste good.
Around 30 grams of protein per meal is the target I give most women, and it gets more important with each decade because your body needs a bigger dose to get the same muscle-building signal. One of these wraps gets you there without any planning.
The Greek yogurt spread is the quiet win here. Mayo is nearly all fat and adds close to 100 calories per tablespoon. Yogurt with Dijon tastes creamy and sharp, adds a few grams of protein, and costs almost nothing in calories. You will not miss the mayo.
A Few Notes on the Ingredients
Leftover turkey breast sliced thin is best, because thick chunks make the wrap hard to roll. If you made my herb butter roast turkey breast, 12 ounces is about four generous slices. Deli turkey works in a pinch, but the sodium roughly triples.
Cranberry sauce is what makes this taste like Thanksgiving. Two tablespoons per wrap is plenty; more than that and it goes sweet and soggy. My low-sugar cranberry sauce is what I use, and it keeps the sugar in check.
Whole wheat tortillas in the 8-inch size hold about 3 ounces of turkey and roll cleanly. Read the label; some brands pack 400 milligrams of sodium into one tortilla, and others come in at half that.
Goat cheese adds a tangy, creamy bite that ties the cranberry and turkey together. Half an ounce per wrap is enough. Swiss or provolone are good swaps if goat cheese is not your thing, and feta works too.
Tools I Use for Healthy Leftovers
Good glass containers keep leftover turkey fresh for the week. Here is what I recommend. (As an Amazon Associate I earn from qualifying purchases.)
Turkey Cranberry Wraps
Ingredients
Equipment
Method
- In a small bowl, stir the Greek yogurt, Dijon mustard, and black pepper together until smooth. This is the spread.
- Warm the tortillas for 15 to 20 seconds in the microwave, or 30 seconds per side in a dry skillet, until they are soft and bend without cracking. A cold tortilla splits when you roll it.
- Lay a tortilla flat and spread a quarter of the yogurt sauce over it, leaving a one-inch border on all sides.
- Slice the turkey thin. Lay 3 ounces across the lower third of the tortilla, then spoon 2 tablespoons of cranberry sauce over the turkey and spread it out.
- Top with half a cup of spinach and crumble half an ounce of goat cheese over everything.
- Fold the left and right sides in over the filling, then roll from the bottom up, tucking tightly as you go. Set it seam side down for a minute so it holds.
- Slice each wrap in half on a diagonal and serve, or wrap in parchment for a lunch box. Repeat with the remaining tortillas.
Nutrition
Notes
Made this recipe?
Tap a star below to rate it. A written review is optional, but I read every one.
Plan your week
What Do I Eat This Week? Meal Plan Builder
Turn my recipes into a 7-day plan that fits your calories and protein, with your grocery list added up by store aisle. High-protein, Mediterranean, keto or GLP-1-friendly portions, with gluten-free and dairy-free filters. Swap, lock and print your week.
Build my week →Make It Your Own
- Lower carb: skip the tortilla and roll the filling in two large butter lettuce or collard leaves. The carbs drop by most of the total and the protein stays the same.
- Protein boost: go up to 4 ounces of turkey per wrap and add a sliced hard-boiled egg. That adds roughly 12 grams per wrap.
- Stuffing wrap: spread a thin layer of leftover stuffing under the turkey. It is the full Thanksgiving-sandwich experience, and it adds about 100 calories per wrap.
- Crunch: add a few thin slices of apple or a small handful of shredded carrot with the spinach. The apple pairs well with the cranberry.
- Toasted: press the finished wrap in a dry skillet over medium heat for 2 minutes per side until the tortilla is crisp and the goat cheese softens.
Storage, Leftovers, and Serving
An assembled wrap keeps 1 day in the fridge wrapped tightly in parchment or foil. Past that, the cranberry sauce soaks through the tortilla. For a lunch box, pack the wrap whole and slice it when you eat it; the seam holds better that way.
Hungry again by 10 a.m.? Start with breakfast. No powder needed.
7 high-protein breakfasts with 17 to 31 g of protein each, calculated nutrition, and a Sunday prep plan that makes weekday mornings a 90-second job. From a NASM-certified coach with more than 20 years of results.
- 7 recipes, real numbers
- No protein powder
- Free, straight to your inbox
Want to see what's inside first? See the free breakfast guide
The better plan is to keep the parts separate. The yogurt spread keeps 4 days in a covered container, and so does the sliced turkey. Then you build a fresh wrap each morning in about 2 minutes. If you have more turkey than wraps can use, my leftover turkey soup takes the rest.
This is the Saturday lunch in my Healthy Thanksgiving Guide, which lays out the whole holiday week from breakfast to leftovers. The rest of the holiday recipes in the series are there as well.
Where I shop
Where I Buy My Pantry Staples
Thrive Market is the online grocery membership I use for pantry staples. It is handy for the oils, nuts, seeds, spices and gluten-free basics that recipes like this one call for, delivered to your door.
Get 40% off your first order →Referral link: new members get 40% off their first order (up to $30), and Thrive Market gives me store credit if you join. I only recommend products I use myself or recommend to my clients.
Frequently Asked Questions
Why Does My Wrap Fall Apart When I Roll It?
Almost always the tortilla was cold, or the wrap was overfilled. Warm each tortilla until it bends without cracking, keep a one-inch border clear of filling, and fold the sides in before you roll from the bottom. Rest the wrap seam side down for a minute before slicing so it sets.
Can I Make Turkey Cranberry Wraps Without Goat Cheese?
Yes. Swiss, provolone, or feta all work in the same half-ounce amount, and each one keeps the protein about the same. To skip cheese entirely, add another tablespoon of the yogurt spread so the wrap stays creamy. The calories drop a little and the protein drops by a couple of grams.
Is a Turkey Cranberry Wrap Healthy?
Each wrap comes to about 333 calories with 29 grams of protein, 4 grams of fiber, and 14 grams of sugar, calculated from the listed ingredients. Most of the sugar is the cranberry sauce, and using a low-sugar sauce brings that number down. For a lunch that keeps you full all afternoon, it is one of the best uses of leftover turkey there is.
Free printable checklist
The Healthy Thanksgiving Prep Checklist
A day-by-day make-ahead plan: what to cook the weekend before, Wednesday’s big prep, Thursday’s oven order and the day-after plan.
Get the free checklistYour This-Week Plan
Make the yogurt Dijon spread this week and try it on any sandwich you already eat in place of mayo. That is the one habit from this recipe worth keeping year round. Then, on Thanksgiving night, slice 12 ounces of turkey and store it flat in a container. Saturday lunch takes 10 minutes.
This article is for general education and isn’t medical or nutrition advice. Nutrition values are calculated from the listed ingredients and will vary with brands and substitutions. If you have a health condition, food allergy, or take medication, please check with your doctor or a registered dietitian before changing how you eat.
Practical, no-gimmick tips on healthy aging, hormones, fitness and nutrition.
- One email a week, no spam
- Real tips on aging, hormones, fitness and food
- Unsubscribe anytime
Free. I never share your email.
Affiliate links — I may earn a commission at no extra cost to you.
- 1
Organic Super GreensSpirulina, chlorella & organic superfoods in one scoop — for the days your plate isn’t perfect.
See Super Greens review →Check price - 2
Organic Super RedsBeets, berries & polyphenols for circulation and stamina — the other half of your greens.
See Super Reds review →Check price - 3
Complete Plant-Based ProteinHit your protein without a chalky shake. Mixes clean in smoothies, oats or water.
See Plant Protein review →Check price
Show 4 more picks ↓
- 4
Organic FiberMost people get half the fiber they need. Fills you up and keeps blood sugar steady.
See Fiber review →Check price - 5
Probiotic Gut SupportBetter digestion and less bloat, so you get more out of the food you eat.
See Probiotic review →Check price - 6
Organic D3-K2 2000Two nutrients most of us run short on — immunity, mood and bone support.
See D3-K2 review →Check price - 7
Organic CoffeeOrganic mushroom coffee with six adaptogens. Same cup, better ingredients.
See Coffee review →Check price
Not sure which one fits you? Take my quick Supplement Match →
These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease. Talk with your doctor before starting a new supplement.
