Hey! A new group of Macros 101ers has just started up and I thought this easy and tasty lunch would be a fun one to share.  This is one of those perfect recipes you can use with whatever leftover meat (or lunch meat) that you have on hand. I can whip one up in about 5 minutes.  I love a pick your protein meal so I can use whatever I have that needs using up. I like to cook up extra meat so I have accessible protein for lunch. Lunch always needs to be quick for me.  I have a feeling I'm not alone!

I've included a recipe for the sauce that “makes” this recipe.  I seriously tried half a dozen tzatziki sauce recipes. And this is THE one!  I used a recipe from one of my favorite recipe blogs, Mel's Kitchen Cafe. I specified the kind of cheese to use to make it more macro friendly. The feta makes the sauce the perfect consistency, not to saucy (no big drippy mess coming from your wrap), and seriously is SO tasty.  I kind of just want to eat it off the spoon. I do actually just eat it off the spoon! It makes a yummy veggie dip too!

I'll make a batch or two of this and have it for lunch for the week. It's easy to pack and take on the go, or just something quick and easy for making while you're at home.

The MyFitnessPal reference for this recipe is just for the sauce. That way you can use whatever vehicle you want to hold your filling (tortilla, naan bread, pita, lettuce leaves, etc). And fill it what your meat of choice. Enjoy friends!

Here are the macros for what I filled the one in this picture with:

1 Tortilla Land tortilla, red onion, oregano, 1 serving tzatziki sauce (recipe below), 104 g Hillshire Farms deli turkey (from Costco).

Macros: Cal 302  14g C   8g F   28g P

Yield: 5

Greek Tzatziki Wrap {easy on-the-go lunch}

Greek Tzatziki Wrap {easy on-the-go lunch}
Prep Time 5 minutes
Total Time 5 minutes

Ingredients

  • 1 tortilla, lettuce leaves, naan, pita or whatever you want to wrap this goodness in
  • 15 g red onion, diced
  • Pick your protein: turkey/chicken lunch meat OR leftover grilled chicken, rotisserie chicken etc.
  • ~1/3 cup of tzatziki sauce (recipe below)
  • sprinkle of oregano
  • Tzatziki Sauce Recipe
  • 1 cup whole milk Greek yogurt
  • 1/2 cup (~56 g) Athenos reduced fat feta cheese
  • 100 g cucumbers, peeled, grated and excess liquid squeezed out
  • 1 teaspoon red wine vinegar
  • 1 tablespoon fresh lemon juice
  • Salt & Pepper to taste.

Instructions

Combine yogurt, feta cheese, vinegar, lemon juice and salt and pepper. Peel, grate the cucumber. Squeeze the juice from the cucumber. The key here is to squeeze as much juice as you can out of the cucumber. You don't want wet soupy sauce. Thick and chunky is the way to go. I usually put the grated cucumber in a clean dish cloth and wrap it up and twist it. You can also put it in a fine mesh strainer and press on it to get the liquid out. Once strained stir it in to the rest of the sauce.

Grab a tortilla, a few leaves of lettuce, and egg wrap, whatever you want to hold the filling. Spread 1/2 serving of tzatziki sauce over the tortilla, then top with lunch meat (turkey or chicken), top with the other 1/2 serving of tzatziki sauce. Sprinkle diced red onion, and oregano to garnish and give some extra flavor.

Notes

The macros for the tzatziki sauce are logged into MyFitnessPal. The remaining ingredients for the wrap are not listed, since tortilla brands, lunch meat options etc have such differing macros. You can enter what you have on hand.

MFP Reference:

“Biceps After Babies Greek Tzatziki Sauce” 

Macros for one serving (1/5 of sauce recipe)

Cal 55 P 5.3 g C 2.5 g F 3 g

PRO TIP: Serving size is 1/5 of the recipe. Use a scale to determine the weight of the entire sauce recipe in grams and divide that by 5 to see how many grams one serving is.

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RECIPES

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