Mediterranean Turkey Rollups: An Easy High-Protein, Gluten-Free Lunch
Updated: Sep 20
If you need a healthy lunch that takes just a few minutes to put together, these Mediterranean Turkey Rollups are an easy one to keep in your rotation.
Instead of using a tortilla or wrap, sliced turkey holds everything together and adds plenty of protein. They’re filled with creamy hummus, crisp cucumber, roasted red peppers, Kalamata olives, banana peppers and feta for tons of Mediterranean-inspired flavor.
They’re naturally gluten-free, easy to meal prep and perfect for those busy days when you need something quick but still want a balanced meal.
Why I Love These Mediterranean Turkey Rollups
One of the easiest ways to build a more satisfying lunch is to start with protein. These rollups make that incredibly simple.
You’re getting protein from the turkey, healthy fats and fiber from the hummus, and plenty of flavor and crunch from the vegetables, olives and feta.
And there’s no cooking required!
Make them fresh in just a few minutes or assemble them ahead of time for an easy grab-and-go lunch.
Mediterranean Turkey Rollups
Servings: 2
Makes: 6 rollups
Prep time: 10 minutes
Ingredients:
12 slices organic turkey
1/3 cup organic hummus
1/2 small cucumber, thinly sliced into strips
1/4 cup roasted red pepper strips, drained and patted dry
1/4 cup banana pepper rings, drained
1/4 cup Kalamata olives, sliced
1/4 cup crumbled organic feta cheese or dairy-free feta
1/2 teaspoon dried oregano
Directions:
Lay 2 slices of turkey slightly overlapping on a clean cutting board or plate.
Spread about 1 tablespoon of hummus over the turkey.
Add a few strips of cucumber and roasted red pepper, along with a few banana pepper rings and sliced Kalamata olives.
Sprinkle with feta and a pinch of dried oregano.
Starting at one end, gently roll the turkey around the filling.
Repeat with the remaining ingredients to make 6 rollups.
Serve immediately or store in an airtight container in the refrigerator until ready to eat.
💡 Dr. Stephanie’s Tip: If you’re making these ahead of time, pat the cucumber, roasted red peppers and banana peppers dry before assembling. Removing the extra moisture will help keep your rollups fresh instead of getting watery in the refrigerator.
For a more substantial meal, serve 3 rollups with a simple salad, raw vegetables and hummus, or a piece of fruit.
Easy Healthy Eating Doesn't Have to Be Complicated
One of the biggest misconceptions about eating well is that every meal needs to involve a long ingredient list or hours of meal prep.
It doesn't.
Having a handful of simple, protein-focused meals you can put together in five or ten minutes can make it much easier to eat well consistently—especially during a busy workweek.
These Mediterranean Turkey Rollups are a perfect example. They're fresh, satisfying and easy enough to make even when you don't feel like cooking.
Looking for More Healthy, Gluten-Free Recipes?
If you love simple recipes like this one, you'll find plenty more in my cookbook.
It's filled with delicious, gluten-free recipes designed to make healthy eating feel realistic, nourishing and doable—even on busy days.
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