Mediterranean Turkey Wrap - PCOS-Friendly Recipe
This Mediterranean Turkey Wrap is a PCOS-friendly recipe with 285 calories, 36g protein, and 28g carbs per serving. Ready in 17 minutes. High in fiber (11g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 8 tablespoons hummus
- 4 whole-wheat wraps, heated
- 12 ounces no-salt added, deli-style turkey
- ½ large cucumber, peeled and diced (about 1 cup)
- 2 roma tomatoes, diced (about 1 cup)
- ¼ cup reduced-fat, crumbled feta cheese
- 4 green olives, diced
Instructions
- Spread 2 tablespoons hummus on wrap. Top with 3 ounces turkey, ¼ cup cucumber, ¼ cup tomatoes, 1 tablespoon feta cheese and 1 diced olive. Fold wrap to close.
- Repeat procedure for remaining 3 wraps.
- MAKE IT GLUTEN-FREE: Use a gluten-free wrap and confirm all other ingredients gluten-free, and this dish can be gluten-free.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Mediterranean Turkey Wrap contribute to your health goals:
- Turkey: B vitamins play a role in energy metabolism and hormone regulation
- Feta: Provides calcium important for bone health in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Mediterranean Turkey Wrap can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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Frequently Asked Questions
Yes, this Mediterranean Turkey Wrap recipe is designed to be PCOS-friendly. At 285 calories per serving with 36g of protein, it supports balanced blood sugar and hormonal health. It also provides 11g of fiber, which helps with insulin sensitivity.
This recipe takes about 17 minutes total. Prep time is 17 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 285 calories, 36g protein (51%), 28g carbs, 7g fat. Plus 11g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Lunch. At 285 calories, it fits within typical PCOS meal plan targets for Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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