Recipe description
July 27, 2026
Fermented Sauerkraut Turkey Wrap
Delicious wrap pairing tangy sauerkraut with turkey for gut balance
Fermented Foods
Probiotic Rich
92%
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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We found the following allergens in the recipe ingredients: mustard, sulfites, egg
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Takes about 2 minutes.
Why this recipe fits you
- Fermented sauerkraut contributes gut-friendly bacteria and fiber.
- Whole grain wraps, lettuce, and avocado provide fiber diversity and plant variety.
- Balanced with turkey protein, healthy fats, and low added sugar.
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
Sauerkraut
1
cup
Turkey, breast
4
slice
Wrap, whole grain
2
piece
Lettuce
4
piece
Avocado
1
piece
Mustard
1
teaspoon
Instructions
1
Lay out the whole grain wraps on a clean surface.
2
Spread 1 teaspoon of mustard evenly over each wrap.
3
Place 2 slices of turkey breast in the center of each wrap.
4
Add a handful of fresh lettuce leaves on top of the turkey.
5
Spoon 1/2 cup of sauerkraut over the lettuce on each wrap.
6
Slice half an avocado and arrange the slices over the sauerkraut.
7
Fold the sides of the wrap inward, then roll tightly from the bottom to enclose the fillings.
8
Serve immediately or wrap in foil for a portable meal.
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Nutrition
270 kcal
Calories
22 g
Protein
28 g
Carbohydrates
11 g
Fiber
5 g
Sugar
14 g
Fat
3 g
Saturated fat
0.8 g
Salt
FAQ
Is this recipe gluten-free?
The wrap contains gluten; to make it gluten-free, use a gluten-free wrap. It is dairy-free as written.
Do sauerkraut and turkey provide probiotic or protein benefits?
Sauerkraut can contain live cultures if it’s raw/unpasteurized; turkey provides lean protein.
How should I store leftovers?
Best eaten fresh. If needed, store components separately in the fridge for up to 1–2 days and reassemble before eating.
Can I customize the fillings?
Yes—swap turkey for chicken, tuna, tofu, or add other vegetables; keep sauerkraut for tang.
How can I reduce sodium in this meal?
Sauerkraut can be salty; choose a low-sodium variant or rinse it, and consider using less mustard.
How many servings does this yield?
Two wraps, i.e., two servings.
Are there any allergens?
Contains gluten from the wrap and mustard; contains poultry. Check labels for other allergens.
How can I pack this for a busy day?
Assemble just before eating or wrap tightly in foil; or pack fillings separately and reassemble at your destination.
How can I adjust it for kids or picky eaters?
Use milder mustard or omit sauerkraut; add avocado and extra lettuce for a milder taste.
What are the main nutritional benefits?
Provides protein, fiber, and potentially probiotics from live sauerkraut; plus healthy fats from avocado.
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