Recipe description
August 1, 2026
Blood Sugar Friendly Turkey Black Bean Wrap
A fiber-rich turkey and black bean wrap for balanced, satisfying everyday meals.
Blood Sugar Friendly
Fiber Rich
Protein Rich
86%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from black beans, avocado, lettuce, onion, and whole grains.
- Balances protein, fiber, healthy fats, and slower-digesting carbohydrates.
- Includes varied plant foods, herbs, and olive oil for everyday dietary diversity.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Turkey, breast
200
gram
Bean, black
1
cup
Wrap, whole grain
2
piece
Avocado
1
piece
Lettuce
1
cup
Red onion
0.5
piece
Lime juice
1
teaspoon
Cilantro
1
tablespoon
Oil, olive
1
teaspoon
Salt
0.25
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Warm the whole grain wraps slightly in a dry skillet or microwave for 10-15 seconds to make them pliable.
2
In a bowl, mix the cooked turkey breast (sliced or shredded), rinsed black beans, diced avocado, thinly sliced red onion, and chopped cilantro.
3
Add lime juice, olive oil, salt, and black pepper to the mixture. Toss gently to combine.
4
Lay out the warmed wraps and place a generous portion of the turkey-black bean mixture in the center of each.
5
Top with a handful of fresh lettuce leaves.
6
Fold in the sides of the wrap and roll tightly from the bottom to enclose the filling.
7
Slice each wrap in half diagonally and serve immediately.
More Recipes For Your Gut
Nutrition
590 kcal
Calories
39 g
Protein
69 g
Carbohydrates
16 g
Fiber
5 g
Sugar
21 g
Fat
3.5 g
Saturated fat
1.1 g
Salt
FAQ
How many servings does this turkey black bean wrap recipe make?
It makes 2 servings, with one wrap per serving.
Is the turkey cooked before adding it to the wrap?
Yes. Use cooked turkey breast, sliced or shredded, before combining it with the other ingredients.
Why are black beans included in this wrap?
Black beans add plant-based protein and fiber, contributing to a filling, balanced meal.
Is this wrap suitable for a blood sugar-conscious meal plan?
It can fit into a balanced, blood sugar-conscious eating pattern because it combines protein, fiber, vegetables, and a whole grain wrap. Individual responses vary.
Can I use canned black beans?
Yes. Choose canned beans with no added sugar, drain and rinse them before use.
Can I prepare these wraps in advance?
For best texture, prepare the filling ahead and assemble the wraps shortly before serving. Refrigerate perishable ingredients promptly.
How should leftover wraps be stored?
Store them covered in the refrigerator and use them within 1–2 days. The avocado and lettuce may soften over time.
Can I replace the whole grain wrap?
Yes. You can use another wrap or serve the filling over leafy greens, while considering the carbohydrate content of the alternative.
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