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Turkey crunch wrap stacked
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5 from 14 votes

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.
Prep Time5 minutes
Cook Time5 minutes
Course: Wrap
Cuisine: California
Keyword: arugula, chipotle cream, cut da carb, low carb, lunch, pepper jack, red onion, sandwich, tomatoes, turkey, wrap
Servings: 1
Calories: 294kcal
Author: Lillie


  • 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 wrap | Calories: 294kcal | Carbohydrates: 29.8g | Protein: 31.6g | Fat: 3.3g