This Spicy turkey and arugula crunch wrap with honey mustard– we meet every day around 1:30. Like a date.

Turkey crunch wrap stacked

(This first photo is an updated version.. read italics in the recipe below to see what’s hiding in there!)

I keep waiting to get sick of this– but some things are meant to stay!  And I’ve been eating it forever, but haven’t actually blogged it because I thought it was too similar to these turkey pepper jack paninis.  But I’ve decided I don’t care! It needs it’s place to shine.

And if I’m gonna keep bugging everyone on instagram to go make it… I’d better have a spot for easy referencing with every last detail.

I do it for YOU.

The Turkey Pepperjack Low Carb Crunch Wrap #macrofriendly #macrofriendlyrecipes #weightwatchers #cutdacarb #lowcarb

When I first starting tracking my macros, I steered away from bread for a bit. THEN I discovered I could still fit it if I wanted it. And I did! And do! But THEN I discovered these Cut Da Carb wraps and they just happen to be 14 carbs and almost nothing else for the WHOLE GIANT THING. (This post is not sponsored, I don’t even know how to do that yet… just obsessed with these– and because of that, they did offer me a discount to offer my readers, so use “lillie10” for 10% off a 24 pack. Freeze your extras!)

The thing is, there’s just so many places I’d love to spend my carbs… so if I find something I love that also doesn’t use them up— THAT IS A WIN. And this crunch wrap is a win… all toasty and crispy and crunchy and wrappy. I could eat it every day. SO — I do.

The Turkey Pepperjack Low Carb Crunch Wrap #macrofriendly #macrofriendlyrecipes #weightwatchers #cutdacarb #lowcarb

Also can I just say how much faster lunch-making is when I’m in a pattern of eating the same thing every day? No decision making. No guess work. The logging and tracking is a no brainer if you’re into that. SO nice.  And you know what a success it is when you find something you love, that’s healthy, AND filling??  You gotta go with that. That’s what this is for me!

Although sometimes I do get creative and put other fancy stuff in there like leftover Greek stuff from pitas or leftover Mexican stuff from our favorite carnitas tacos…. or of course yummy blistered tomatoes and light basil mayo like this one.

The Turkey Pepperjack Low Carb Crunch Wrap #macrofriendly #macrofriendlyrecipes #weightwatchers #cutdacarb #lowcarb

And while I still am and forever will be obsessed with my favorite big classic turkey sub, for some reason when it comes to this wrap, I don’t need a hundred toppings. Which makes it so easy!  I just like it EXACTLY like this. Every single time. Maybe I have a problem– do you think I have a problem? I probably have a problem.

Anyway — like this:

  • Spread the wrap with the laughing cow wedge in sort of a circle in the middle
  • Then a layer of chipotle cream- building on that circle
  • Then turkey, sliced tomatoes, and red onions– seasoned with bagel seasoning and s/p of course then topped with a drizzle of honey mustard
  • Add a handful of arugula and wrap it up! I start at a corner and go around at 5 points careful to not leave a short side for last. Holding it all in place like you’re wrapping an awkward shaped gift. Which is pretty much exactly what it is.
  • Then I carefully get that baby (even if it’s breaking!) to a hot and sprayed pan to create the magic.

The Turkey Pepperjack Low Carb Crunch Wrap #macrofriendly #macrofriendlyrecipes #weightwatchers #cutdacarb #lowcarb

It’s so easy. Once you’ve done it, and know to believe it can survive the transfer into the pan without becoming a lunch hash. I believe in you.  And you can go pin it for later right here!

(I first saw Quincey from I Heart Macros making a “crunch wrap” with egg white in her Joseph’s lavash bread like a year ago- thanks for the inspiration Quincey!)

Turkey crunch wrap stacked

Spicy turkey and arugula crunch wrap with honey mustard

I literally eat this one every single day when I’m watching my carbs! So quick, SO TASTY (I LOVE IT!), but probably the lightest thing I can come up with for lunch… and yet it’s big and filling!  I should call it the magic wrap.
5 from 14 votes
Author Lillie
Course Wrap
Cuisine California
Prep Time 5 minutes
Cook Time 5 minutes
Servings 1
Calories 294 kcal


  • 1 Cut da carb wrap or other low carb wrap Joseph’s lavash is great and available at most Walmarts
  • 1 wedge Pepper Jack laughing cow cheese
  • 15 g super quick homemade chipotle cream
  • 100 g your favorite sweeter deli turkey I love Boars Head and Columbus honey maple turkey (or some name variation close to that. (If I’m using up too much protein, 80 grams is great.)
  • 60 g sliced roma tomatoes *updating to add that currently I want 100 grams of firm tomatoes sliced thick!
  • 10-20 g sliced red onion I like a lot! (*updating to add, I always use pickled onion that I keep in constant supply in my fridge!)
  • Salt pepper, and Everything bagel seasoning
  • 4 g honey mustard just sold in the condiments by mustard… not spicy mustard or dijon- I use French’s brand.
  • Handful of arugula
  • My nutrition facts stop there– but feel free to get creative! I love to stuff in fresh peaches and basil after I cut it in half. *Updating to say that I ALWAYS now add 40 g thinly sliced pear, 20 grams dice mini sweet bell peppers, and 20 g avocado. SOMETIMES some thinly sliced cucumbers. If it’s not busting at the seams, I know I’ve missed something. Ha. In addition with the pickled onion… I can’t beat this combo! It’s my ABSOLUTE fave.


  • If counting macros, place your plate with a wrap on the scale and zero it out. In the center forming a circle, spread laughing cow, zero out the scale and add your 15 g of chipotle cream.  Top with HALF of the turkey, tomatoes, onion, a sprinkle of each seasoning, honey mustard, any other veggies you add, and arugula, zeroing and weighing after each addition. NOW add the second half of the turkey. This will keep your arugula from getting wilty.  I can’t vouch for normal lettuce… I REALLY love how arugula works in here. Ok fine and everywhere.
  • Heat a pan to medium high heat and move your plate right next to it for the easiest transfer! After it’s heated, spray with cooking spray. Your hands will be too busy in a minute!
  • Carefully wrap up, from five points on the wrap. I start by folding the bottom right corner to the middle, then bottom left, then the left side followed by the right side, like you’re swaddling a baby. HA!  Careful to secure the filling in place.. then top left corner then right. I’ve got a video on my Instagram highlights if needed!
  • Transfer wrap carefully, seam side down, to the hot, sprayed pan. Let it brown and seal up for 1-2 minutes.  Spray the top and sprinkle with salt and then flip and brown the other side. I like to cook it just long enough to brown and crisp the outside, but my filling is still cool and crisp!
  • Now cut in half and enjoy!
  • *Sometimes mine tears but it always works out! I just baby it and do what it takes to get it to the hot SPRAYED pan to seal up the folded side…. then flipping it is easy and it always holds together enough to cut in half and it’s amazing!  There might be a little chipotle cream running down my forearms, but saving all those carbs is worth a few cracks for me. 


If you count your macros, you can search My Fitness Pal for “Lillie Eats and Tells Spicy Turkey Arugula crunch wrap.  I’ve included a listing with the wrap and one without the wrap. That way you’ll have the option to log the filling, but log your own wrap if you don’t have this specialty item of course.  Obviously you can always log everything individually as well. Or you can just make it and eat it because it’s light and delicious. xo


Serving: 1crunch wrapCalories: 294kcalCarbohydrates: 29.8gProtein: 31.6gFat: 3.3g
Keywords arugula, chipotle cream, cut da carb, low carb, lunch, pepper jack, red onion, sandwich, tomatoes, turkey, wrap

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About the Author

Hello. My name is Lillie. I’m not a registered dietitian, or a macro coach, or a public figure or culinary genius. I’m a mommy of four who FOUND macro-counting and fell in love with this balanced approach to food...

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Recipe Rating


  1. 5 stars
    Soooo good!! Such a staple for this weeks lunch plans. Love all the flavors and kept me full through afternoon !

  2. I Iove these! Do you think they will survive if I prep the morning, refrigerate and eat at lunch at work?

    1. 5 stars
      My daughter takes this for school lunch and says it’s still good even hours after being made 🎉 I work from home and am spoiled to make mine fresh at lunch. So delicious!!

  3. 5 stars
    Let me just tell y’all. MAKE THIS AND MAKE EVERYTHING EVERY MEAL INTO A CRUNCH WRAP. I can’t stop and won’t stop. Thank you Lillie for changing my life.

  4. 5 stars
    This is my go to when I don’t have left overs. So easy to keep ingredients on hand, and so dang flavorful!

  5. 5 stars
    Lillies crunchWraps are a lunch (or sometimes Quick dinner) staple around hEre. I dont think ill Ever be able To go back to two pieces of bread

  6. 5 stars
    One of my favorite recipes. Quick and easy to make For lunch. I’ve been making this with a whole wheat torTilla and jusT tRied cut da carb wRaps. So worth it!

  7. This is super easy to make, and it got us addicted to cut da carb wraps. Perfect to throw together for anyone working from hone.

  8. 5 stars
    Best crunch wrap!! This is the best combo of flavors and feels like restaurant quality. Cut da carb is a must for all crunch wraps. I love them all honestly, but this is in my top three LEAT recipes!! I could eat it every day (and there are plenty of times I do).

  9. 5 stars
    My husband and I probably have this minimum 3 days a week haha. My husband requests it all the time. So so so good! I always sprinkle a little cheese in the pan before I brown the top so yum!

  10. 5 stars
    I could eat this every single day and never get tired of it. So many possibilities to “make your own”. I knew these would be good but I had no idea just how good!!!

  11. I can’t wait to try this. But question: what do you recommend for someone who does not use nonstick sprays? I’ve had too many pans ruined by them. Thanks!!

  12. I made this a quesadilla style because I couldn’t get a hold of the wraps at my store. I’m not worried about carbs anyway. This was so good!!!

  13. Also want to jump on the bandwagon on this one. I finally broke down and ordered the cut da carbs wraps and I have to agree this is ridiculously amazing. I’ve been macro eating for 2 years and this is perfect. I also love that this is HUGE and tastes like something I’d happily pay money for at a restaurant. Thank you for all the amazing recipes!!!

  14. Ever tried re-heating? Wondering if I can make this in the morning and re-heat in the microwave at the office? Just got your digital cookbook and super excited to try everything!

  15. I was so excited to make this and I’m sure it’s super delicious when done correctly but my lettuce came out completely soggy and disgusting! Do you heat both sides? How does your lettuce stay crisp?

    1. I’m glad you asked! I’ve been mentioning it in my instagram stories but hadn’t thought to update the recipe.. so I just did!I split my turkey in half and do half first, and half last. It makes a WORLD of difference. And I do cook really hot and really fast. Like just a minute or MAYBE 2 per side. My tomatoes and arugula are totally cool and crunchy still. Hope that helps! sorry for the wilty dissapointment. Also I ALWAYS use arugula because even if it does wilt a little… I feel like that’s acceptable unlike normal lettuces for me… maybe just me!

  16. Holy Crap, I am eating this everyday!!!! subbed the onions for pickled onions and used the boltthouse farms honey mustard dressing. This wrap is life. Thanks for the always amazing recipes/MFP calculations, you allow me to feel more comfortable at macro tracking and still getting to cook.

    1. Love the variations! I think onions are starting to hurt my belly… which makes me want to cry because I LOVE them… so many I’ll be following suit…

  17. Made this today and it was amazing! Thank you so much! If I were wanting to cut down the carbs for this recipe, how would you suggest I do it?

    1. So glad you liked it! Did you use the cut da carb wrap? The only other way really to cut more carbs would be to limit your tomatoes and onions, skip honey mustard (although it only adds one or two carbs), or of course just wrap it all in lettuce! You could make a whole, then just eat half but stuff it full of more turkey after it’s cooked. That’s all I can come up with! Hope those weren’t terrible ideas. Ha.