Turkey & Cheese Roll-Ups
Protein-packed roll-ups ready in five minutes with zero cooking. At 24g protein per serving, this no-fiber lunch fuels healing when you're too fatigued to stand at the stove.
Turkey & Cheese Roll-Ups
Protein-packed roll-ups ready in five minutes with zero cooking. At 24g protein per serving, this no-fiber lunch fuels healing when you're too fatigued to stand at the stove.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Lay out the turkey slices flat on a clean cutting board or plate.
Equipment: cutting board, plateSpread a thin, even layer of mayonnaise across each turkey slice.
Tip: Leave about 1/4 inch at the edges to prevent mayo from squeezing outCut each cheese slice in half to create two rectangular pieces.
Place one half-slice of cheese on the lower third of each turkey slice.
If using lettuce, lay one leaf on top of the cheese, folding it to fit within the edges.
Roll each turkey slice tightly from the cheese end toward the opposite edge, keeping the filling centered.
Tip: Keep the filling centered for easier eating and better presentationSecure each roll-up with a toothpick through the center if needed for transport.
Tip: Toothpicks help the roll-ups hold their shape during transportServe immediately, or wrap in parchment paper and refrigerate for up to 24 hours.
Notes
Storage
Refrigerate in an airtight container or wrapped in parchment paper for up to 24 hours. These don't freeze well due to the lettuce and mayonnaise, but you can prep ingredients separately for quick assembly.
Choose clean deli turkey
Look for nitrate-free, uncured turkey breast from brands like Applegate, Wellshire Farms, or Boar's Head No Nitrates Added. Check labels for low sodium (under 400mg per 2 oz serving) and avoid varieties with garlic or onion powder, which are high-FODMAP.
Aged cheese is naturally low-lactose
Swiss and cheddar contain less than 0.1g lactose per ounce compared to 12g in a cup of milk. The aging process breaks down lactose naturally. If you're highly sensitive, lactose-free sliced cheese works equally well.
Dairy-free swap
Replace cheese with sliced avocado or a thin layer of hummus for a plant-based option. Both add healthy fats without dairy. Note that hummus may contain garlic - check FODMAP portions.
Add gentle vegetables
Thinly sliced, peeled cucumber or roasted red peppers from a jar add texture without fiber overload. Avoid raw lettuce during active flares.
Meal prep tip
Make 8-12 roll-ups on Sunday and store individually wrapped. Grab two for a complete 48g protein lunch throughout the week.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
