Turkey Wrap

Tanya Eisenwasser

Print Recipe

A low histamine turkey wrap with freshly cooked turkey breast, cucumber, shredded carrot, lettuce, and a cassava tortilla.

Prep 15 min

Cook 20 min

Serves 2

Gluten-freeDairy-free

Ingredients

• 1 fresh turkey breast cutlet or small piece of breast (about 8 ounces)
• 1 tablespoon olive oil
• 1/2 teaspoon sea salt
• 1/2 teaspoon dried thyme
• 2 cassava flour tortillas, 10 inches
• 3 tablespoons mashed cooked sweet potato or plain coconut cream, for the spread
• 1/2 cucumber, sliced into thin planks
• 1 medium carrot, peeled and shredded
• 4 large lettuce leaves
• 1 tablespoon chopped fresh chives or parsley

Instructions

Cook the Turkey

1. Pat the turkey breast dry and rub it with the olive oil, salt, and thyme.
2. Set a skillet over medium heat and cook the turkey for 6 to 8 minutes per side, until the thickest part reads 165°F (74°C). A thicker piece can go into a 400°F (200°C) oven for 18 to 20 minutes instead, to the same temperature.
3. Rest the turkey for 5 minutes, then slice it thin across the grain. Do this the day you plan to eat the wrap.

Prep the Fillings

1. Stir the chives into the mashed sweet potato or coconut cream to make the spread.
2. Slice the cucumber, shred the carrot, and rinse and dry the lettuce leaves.
3. Warm each tortilla in a dry skillet for about 20 seconds per side so it rolls without cracking.

Build the Wrap

1. Spread half the sweet potato or coconut cream down the middle of each tortilla, leaving an inch clear at each end.
2. Lay down the lettuce, then the sliced turkey, then the cucumber and carrot.
3. Fold the two ends in, then roll the wrap tight from one side. Cut it in half on a diagonal and eat it right away.

Tips & Substitutions

• Skip the deli turkey. Deli meat is usually brined, cured, or sliced days ahead, and it sits in the avoid column of most low histamine lists. Fresh-cooked meat is the version this site uses, and pan-cooking a turkey breast yourself takes about 20 minutes.
• Cook it the same day you eat it. Freshly cooked is the version most people tolerate best, so slicing the turkey straight off the pan beats slicing it out of the fridge on day three.
• What goes on instead of mayo, mustard, or cheese. Prepared mayonnaise and mustard are usually made with vinegar or citrus. Aged cheese is high on most low histamine lists and fresh cheeses vary, so this recipe leaves cheese out. Use one of these spreads instead: garlic butter sauce if you tolerate butter, mashed cooked sweet potato for something dairy-free, or plain coconut cream stirred with chopped herbs.
• Pick a tortilla that bends. Cassava flour tortillas hold a filling well and stay flexible when warmed. A cold tortilla straight from the fridge will split down the middle as you roll it. Two 10-inch tortillas hold this amount of filling without splitting; smaller ones will overflow.
• Keep the wet ingredients off the tortilla. Lettuce first, then turkey, then cucumber. The leaf acts as a barrier so the wrap does not go soft before you finish it.
• Swap the vegetables. Thin zucchini planks, shredded broccoli stem, and sliced celery all work in place of the cucumber or carrot.

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Why This Works

Fresh turkey breast. Commonly tolerated when it is bought fresh and cooked at home the same day. Tolerance varies, and so does how long a piece of turkey sat before you bought it.

Cassava flour tortilla. Generally considered low histamine, with no yeast, no sourdough starter, and no wheat. Homemade ones are just cassava flour, water, oil, and salt. On a store-bought pack, check the label for oils, gums, and preservatives.

Cucumber and carrot. Both are commonly tolerated raw and both give the crunch that a sandwich usually gets from pickles or a slaw dressing.

Lettuce. Generally considered low histamine. Pick the crispest, freshest leaves you can find, and keep in mind that a bagged mix may have been stored longer than a whole head.

Storage

Build and eat this wrap in one sitting. Once rolled, the cucumber releases water and the tortilla softens within about an hour, and freshly made is the version most people tolerate best. Cooked turkey is the part to be careful with: if you want to get ahead, cook it and freeze the sliced meat in a flat pack the same day, within an hour of cooking, then thaw a portion in the refrigerator right before you build the wrap and eat it promptly. Refrigerate any cut vegetables right away and use them as soon as you can. Cutting them at assembly gives the best texture.