Low-Calorie Ham and Turkey Wrap

Low cal ham and turkey wrap

The Spruce

Prep: 5 mins
Cook: 0 mins
Total: 5 mins
Serving: 1 serving
Yield: 1 wrap
Nutrition Facts (per serving)
453 Calories
9g Fat
23g Carbs
66g Protein
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Nutrition Facts
Servings: 1
Amount per serving
Calories 453
% Daily Value*
Total Fat 9g 12%
Saturated Fat 4g 18%
Cholesterol 149mg 50%
Sodium 1014mg 44%
Total Carbohydrate 23g 9%
Dietary Fiber 4g 15%
Total Sugars 1g
Protein 66g
Vitamin C 1mg 6%
Calcium 130mg 10%
Iron 3mg 15%
Potassium 650mg 14%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Low-calorie recipes for all kinds of meals are spreading quickly thanks to social media. Just a few scrolls or clicks and you'll find multiple recipes for nutritious and filling breakfasts, lunches, and dinners, besides hundreds of protein-packed snacks. Our easy recipe for a tasty ham-and-turkey wrap makes the perfect lunch, to-go or at home. If you're watching your calorie intake for dietary or medical reasons, this is a great recipe to eat on repeat, as you can adjust it to taste by changing the spread you're using, the type of ham, or the vegetables you add to make bulk and give the wrap a good amount of crunch. We chose honey ham to add a slight touch of sweetness and complement the tanginess of the Dijonnaise spread. Peppery arugula and sliced turkey are the rest of the ingredients. A few minutes is all that it takes to make this delicious wrap. Serve with a fresh salad or a few slices of fresh apples to make a healthy and filling low-calorie meal.

As Dijonnaise—a mixture of Dijon mustard and mayonnaise—contains eggs, you can use just plain mustard (at even fewer calories) or mix one teaspoon of vegan mayo with one teaspoon of Dijon to make your own egg-free spread. The trick when eating a low-calorie diet is not to suppress entire food groups or label some ingredients as off-limits, but to simply eat a balanced and varied diet in which everything has a place, though perhaps in smaller quantities. We applied such a principle here by making the turkey and ham slices very thin—ask your deli counter specialist to make slices of 1-ounce each. For the tortilla, we choose whole-wheat as it has more fiber and will keep you fuller for longer. But no matter the brand, read the labels and check that the ingredients are few, without added sugars or preservatives. If you need to go gluten-free, choose a low-calorie option: chickpea flour tends to be less caloric than coconut flour, whereas brown rice, almond, and cashew flours tend to carry the most calories. Other fun gluten-free options include tomato, carrot, and apple-kale wraps.

To keep our recipe calorie-friendly, choose deli meats lower in sodium and free of added nitrates and nitrites. These wraps make fun pinwheels for a picnic or family gathering. If you want to experiment with the spreads we recommend fat-free hummus (made without oil or tahini), oil-free chimichurri, or simply skip the spread and add fresh herbs instead. Slices of apple coated in lemon juice alongside the deli meats and arugula make an irresistible combination. If you're a cheese lover, simply use one slice each of ham and turkey, and one thin slice of low-fat mozzarella cheese, plus some tomato slices and fresh basil.


  • 1 6-inch medium whole wheat tortilla

  • 1 to 2 teaspoons Dijonnaise

  • 1/4 cup arugula, or spinach or romaine

  • 2 thin slices low-fat deli-style turkey breast

  • 2 thin slices low-fat shaved honey ham

Steps to Make It

  1. Gather the ingredients.

    Ingredients for ham and turkey wrap
    The Spruce
  2. Spread Dijonnaise (or a one-to-one mixture of mayo and mustard) on the tortilla.

    Spread dijonaisse
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  3. Sprinkle arugula on top.

    Arugula on mustard
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  4. Lay deli meats on top of the arugula.

    ham on a plate
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  5. Roll wrap and cut in half.

    Cut wrap in half
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  6. Serve and enjoy!