Turkey burger with pepper yoghurt and wedges
A tender turkey burger with roasted pepper sauce and oven wedges.
About 50 min · 595 kcal · 40 g protein per serving
Roast vegetable and hummus egg wraps
A soft wrap with eggs, roasted vegetables and hummus.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Photograph the finished wraps
- Time
- About 40 min
- estimated
- Serves
- 2
- see below
- Energy
- 430 kcal
- per serving
- Protein
- 19 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains eggs, gluten, sesame. Check the labels on packaged ingredients:
- tortillas. Wheat tortillas often contain soya and sometimes milk; check the label.
- hummus. Hummus contains sesame as tahini, and brands vary a good deal in oil and salt.
Cooking steps
Heat the oven to 200°C / 400°F (180°C fan). Toss the courgette and red pepper with most of the oil and roast for 20 minutes, until soft and browned at the edges. Tip off any liquid.
Beat the eggs. Warm the rest of the oil in a non-stick pan over low heat and stir the eggs slowly until they are firm throughout with no visible liquid egg.
Cooked when: the eggs are firm throughout, with no visible liquid egg.
Warm the tortillas briefly in a dry pan.
Spread each with hummus, add the eggs and vegetables, scatter with parsley and roll them up.
The useful detail
Drain excess liquid from the vegetables before wrapping. Roasted courgette keeps releasing water as it sits, and a wrap that was crisp when you rolled it will not be by lunchtime.
Make it work for you
One serving is One wrap. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Aubergine instead of courgette
Silkier when roasted; it needs the full 20 minutes and a little more oil.
Per serving: about 5 kcal more, about the same protein, about the same fat.
Corn tortillas
Smaller and more fragile; warm them well before rolling.
Per serving: about 40 kcal less, about 1 g less protein, about 3 g less fat.
Allergens: Removes gluten if the pack says so.
Cottage cheese instead of hummus
Milder and higher in protein.
Per serving: about 55 kcal less, about 1 g more protein, about 5 g less fat.
Allergens: Removes sesame; adds milk.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A vegetarian wrap where the eggs and hummus share the protein. Hummus is rich in oil and sesame, so 80 g is weighed rather than spread freely.
| Energy | 430 kcal |
|---|---|
| Protein | 19 g |
| Fat | 24 g |
| of which saturates | 5 g |
| Carbohydrate | 37 g |
| of which sugars | 6 g |
| Fibre | 5 g |
| Sodium | 670 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| courgette | 150 g | FDC 169291Squash, summer, zucchini, includes skin, raw | 26 kcal | 1.8 g |
| red pepper | 100 g | FDC 170108Peppers, sweet, red, raw | 26 kcal | 1.0 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| eggs | 170 g | FDC 171287Egg, whole, raw, fresh | 240 kcal | 21.1 g |
| tortillas | 100 g | FDC 167535Tortillas, ready-to-bake or -fry, flour, shelf stable | 297 kcal | 8.0 g |
| hummus | 80 g | FDC 174289Hummus, commercial | 190 kcal | 6.2 g |
| parsley | 5 g | FDC 170416Parsley, fresh | 2 kcal | 0.1 g |
| Whole recipe | Divided by 2 | 861 kcal | 38.3 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. Roll the wraps fresh; they soften quickly once filled.
- In the freezer
- Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Chicken Waldorf-style rye sandwiches
Chicken, apple and celery on rye with a yoghurt dressing.
About 15 min · 440 kcal · 38 g protein per serving