Breakfast Turkey Wrap Recipe (Grain-Free, Paleo, GF, Dairy-Free, Nut-Free)
This is such an easy recipe! I started using deli turkey as a wrap back in the days when I did low carb, and I still use it occasionally to make quick snacks or breakfasts like this one.
Deli turkey works amazingly well as a wrap and adds a ton of flavor too. The only thing to watch out for is which deli turkey brand you purchase.
Is Deli Meat Healthy To Eat?
I’ve been asked this a lot, and it’s not a straightforward answer…
Technically, deli meat shouldn’t be considered healthy or Paleo (just like anything except 100% chocolate also shouldn’t be considered Paleo). This is because deli meat contains some form of sugar as well as preservatives and thickeners (like carrageenan, which I discuss below). It is definitely a processed food and ideally should be avoided.
However, when we look at just how bad deli meat is, truthfully it’s not that bad especially when compared with a lot of other processed foods.
The sugar amount is really minimal, and you can general find brands without thickeners, so it’s just the preservatives you might be concerned about.
At the same time, deli meat is pretty nutritious (well, as nutritious as regular muscle meat of that type).
So, Should You Be Eating Deli Meat?
My philosophy in life is to balance being practical (i.e., making changes that I know I can stick with) with going for the changes that will give me the maximum benefit.
So, if you’re still struggling with keeping healthy & Paleo, then worrying about whether or not to eat deli meat is not a great use of your mental energies! I’d try to give up gluten first!
However, if you’re able to stick to Paleo very strictly and you know you can definitely avoid deli meat, then fantastic and stick with it!
I also find deli meat to be convenient when traveling or on vacation (since other sources of healthy foods are limited).
Why You Should Avoid Deli Turkey With Carrageenan
One word of advice when choosing a deli turkey brand to purchase. Try to find one without carrageenan in the ingredients (as carrageenan has been linked to stomach irritation).
I found these 3 brands to not contain any carrageenan:
1. Boar’s Head Ovengold Turkey Breast. They’re not my favorite brand of turkey, but you can find them in a lot of supermarkets in the US (including Walmart).
Ingredients are: Turkey Breast, Water, Contains Less Than One Half Percent Of Salt, Sugar, Sodium Phosphate And Dextrose. Dextrose, Salt, Honey, Paprika, Spices, Onion, Natural Flavor, Flavoring, Extractives Of Paprika And Turmeric. Less Than .01% Caramel Color.
2. True Story Organic Oven Roasted Turkey Breast. I found this in Costco, and it’s the one I like the best.
Ingredients are: organic turkey breast, water, 2% or less of: sea salt, organic evaporated cane syrup, sodium carbonate, and natural flavoring.
3. Diestel Herb Roasted Turkey Breast I found this brand in Whole Foods (they have a few other flavors that also didn’t contain carrageenan).
Ingredients are: turkey breast, water, sea salt, evaporated cane syrup, sodium carbonate, and natural flavoring.
Breakfast Turkey Wrap
You can also use deli ham or chicken to make these wraps. If you use deli turkey without carrageenan (or if the slices are very thin), then you will probably want to use 2 slices per wrap. This is because carrageenan is a thickener and helps the turkey meat to stick together. So deli turkey without carrageenan tends to break apart more easily.
- 2 slices of turkey breast (use more if the turkey breast slices break easily)
- 2 romaine lettuce leaves (or 2 slices of avocado)
- 2 slices of bacon
- 2 eggs
- 2 Tablespoons of coconut oil to cook in
- Cook the 2 slices of bacon to the crispness you like.
- Scramble the 2 eggs in the coconut oil. (For how to scramble eggs perfectly, read this.)
- Make 2 wraps by placing placing half the scrambled eggs, 1 slice of bacon, and 1 romaine lettuce leaf on each slice of turkey breast. (Use 2 slices of turkey breast per wrap if the turkey breast slices break easily.)