Turkey Boursin Wrap: DASH-Friendly Recipe

A well-built wrap is one of the most practical DASH-friendly meals available. No cooking required, no compromising on vegetables, and the protein-to-saturated-fat ratio of lean turkey is one of the best available outside of fish. The NHLBI’s DASH Eating Plan specifically recommends skinless poultry as an approved protein source, and this wrap builds the rest of the plate around it: arugula, cucumber, plum tomatoes, and a lemon-dressed slaw that uses acid in place of salt to carry the seasoning. For another lean poultry option requiring a little more time, see our heart-healthy chicken cutlets.

The one ingredient that needs attention here is the turkey itself. Smoked deli turkey breast, the most common option at a deli counter, can contain 400 to 600 milligrams of sodium per two-ounce serving. At two ounces per wrap, that is a significant portion of the DASH daily sodium target before anything else is added. The solution is simple: specify low-sodium roasted turkey breast, or better still, use leftover home-roasted turkey with no added salt. The American Heart Association recommends checking deli meat labels carefully and choosing options under 150 milligrams per two-ounce serving.

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It was 150/100, this morning it was 110/79

Why These Ingredients Work for Your Heart

Low-sodium turkey breast

Lean white turkey meat provides high-quality protein with very low saturated fat. At approximately two ounces per wrap, each serving delivers around 14 grams of protein. Choosing low-sodium or home-roasted turkey keeps the sodium contribution manageable. This is the single most important DASH-compliance decision in the recipe.

Arugula and slaw vegetables

Arugula provides nitrate compounds the body converts to nitric oxide, supporting blood vessel relaxation and healthy blood pressure. The cabbage and carrot slaw mix adds potassium, fiber, and vitamin C. Cucumber contributes additional potassium and hydration with essentially no sodium. Plum tomatoes add lycopene, the antioxidant carotenoid with documented cardiovascular benefits. Together these vegetables make the nutritional case for the wrap beyond the protein.

Light Boursin and lemon

Light Boursin contributes approximately 95 milligrams of sodium per tablespoon, which is acceptable at this quantity when the turkey is low-sodium. It also adds garlic, which carries mild ACE-inhibitory cardiovascular properties. The tablespoon of fresh lemon juice in the slaw dressing brightens the whole wrap and eliminates the need for added salt. Acid activates the same taste receptors as salt, producing a fully seasoned result with far less sodium.

Whole wheat tortilla

Standard flour tortillas carry 300 to 400 milligrams of sodium each. Whole wheat tortillas often run slightly lower and add fiber, which the DASH diet specifically prioritizes. Check the label before buying and choose the option with the lowest sodium available. Some brands offer low-sodium tortillas specifically, which make a meaningful difference to the total recipe sodium count.

Ingredients

Makes 6 wraps (serves 3 to 6)

For the slaw

2 cups shredded cabbage and carrot coleslaw mix
3 ounces arugula, stems discarded
3/4 cup alfalfa sprouts
1 tablespoon extra-virgin olive oil
1 tablespoon fresh lemon juice
Freshly ground black pepper to taste
A small pinch of salt, if needed — taste first, the lemon carries the seasoning

For the wraps

6 whole wheat or low-sodium tortillas (8-inch) — check the label and choose the lowest-sodium option available
6 tablespoons light Boursin cheese (approximately 2/3 of a package), at room temperature for easier spreading
36 thin slices cucumber (about half a large cucumber)
18 thin slices plum tomato (about 3 tomatoes)
12 ounces low-sodium roasted turkey breast — or home-roasted leftover turkey with no added salt, thinly sliced. Avoid smoked deli turkey which is high in sodium.

Watch how Julie Lowered her Blood Pressure Naturally.

It was 170/110, this morning it was 120/80
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Directions

Combine the coleslaw mix, arugula, and alfalfa sprouts in a large bowl. Drizzle with the olive oil and lemon juice, add a few grinds of black pepper, and toss to coat evenly. Taste before adding any salt — the lemon and olive oil usually carry the seasoning without it.
Lay the tortillas flat on a clean work surface. Spread one tablespoon of Boursin cheese evenly over each tortilla, leaving a small border at the edges.
Layer each tortilla with 6 cucumber slices, 3 tomato slices, and approximately 2 ounces of turkey. Divide the slaw mixture evenly among the wraps and spread it across the turkey layer.
Roll each wrap tightly from one end, tucking in the sides as you go. Cut each wrap in half diagonally and serve immediately. Alternatively, wrap tightly in parchment paper for easy transport.

Make-ahead: The slaw dressing is best assembled just before serving. The turkey, Boursin, and sliced vegetables can be prepped and stored separately up to one day ahead. Assembled wraps should be eaten within a few hours to prevent the tortilla from becoming soggy.

Serving Suggestion

Sliced watermelon is a natural complement to this wrap. Watermelon provides lycopene, potassium, and L-citrulline, the amino acid the body converts to nitric oxide through a specific pathway. For more on why watermelon earns a genuine place on a heart-healthy table, see our post on watermelon and blood pressure.

Heart-Healthy Eating as Part of a Broader Plan

Recipes like this one demonstrate that managing blood pressure through diet does not require elaborate cooking. For more whole foods with documented cardiovascular benefit, see our roundup of natural foods to lower blood pressure.

RESPeRATE works alongside a heart-healthy diet by addressing the neural side of blood pressure — calming the sympathetic nervous system activity that diet alone cannot fully resolve. It is the only FDA-cleared non-drug device clinically proven to lower blood pressure. Use it as part of your overall health program alongside your physician-directed treatment plan. See the full evidence at our clinical proof page.

We have collected dozens of great heart-healthy recipes for you. Here they are.