Reinventing classics with a healthier twist is always an exciting culinary adventure, and today, I’m thrilled to share with you a delightful creation that does just that. Say hello to the Rachel Wrap, a light and nutritious take on the traditional Reuben sandwich. This high-protein, low-carb lunch option marries the savory flavors of turkey and Swiss cheese with the tangy crunch of a homemade slaw, all wrapped up in a low-carb tortilla for a convenient and satisfying meal.

rachel wrap


Rachel Wrap: A Lighter Spin on a Classic

Introducing the Rachel Wrap, a healthy alternative to the classic Reuben sandwich, blending the savory taste of turkey, Swiss cheese, and tangy slaw in a low-carb tortilla, it's a high-protein, satisfying meal that doesn't sacrifice flavor.
Course lunch, sandwich
Cuisine American
Prep Time 15 minutes
Calories 456kcal


For the Rachel Wrap:

  • 1 low-carb tortilla or wrap
  • 1 oz Swiss cheese
  • 2-3 tbsp healthy coleslaw recipe below
  • 3 oz deli turkey
  • 2 tbsp healthy Thousand Island dressing recipe below

For the Healthy Slaw:

  • 2 cups coleslaw mix
  • 1/4 cup fresh parsley coarsely chopped
  • 1 cup plain Greek yogurt
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons Dijon mustard or coarse ground mustard
  • 1 teaspoon celery seeds
  • 1/4 teaspoon fine sea salt
  • 1/4 teaspoon fresh ground black pepper
  • 1 to 2 teaspoons sugar-free honey

For the Healthy Thousand Island Dressing:

  • ½ cup Greek yogurt
  • 2 tablespoons grated shallot or onion
  • 2 tablespoons sugar-free ketchup
  • 2 tablespoons chopped pickles
  • 1 pinch paprika
  • 1 pinch salt


  • Prepare the Thousand Island Dressing: In a small bowl, mix the Greek yogurt, grated shallot, sugar-free ketchup, chopped pickles, paprika, and salt until well combined. This homemade dressing offers a lighter alternative to store-bought versions, without compromising on flavor.
  • Make the Healthy Slaw: In a larger bowl, combine the coleslaw mix, chopped parsley, Greek yogurt, apple cider vinegar, Dijon mustard, celery seeds, salt, pepper, and sugar-free honey. Toss until the cabbage is evenly coated with the dressing, creating a creamy and flavorful slaw that adds a refreshing crunch to the wrap.
  • Assemble the Wrap: Lay out the low-carb tortilla and spread 2 tablespoons of the homemade Thousand Island dressing over the surface. Arrange 3 ounces of deli turkey and 1 ounce of Swiss cheese on top. Using a digital scale to measure your ingredients can be incredibly helpful for those watching their macros, ensuring that you stay on track with your dietary goals.
  • Toast the Wrap: Place the assembled wrap in an air fryer for a few minutes, allowing the cheese to melt and the tortilla to become slightly toasty. This step adds a delightful warmth and texture to the wrap, making it even more irresistible.
  • Add the Slaw and Serve: Once the cheese has melted, remove the wrap from the air fryer and top it with a generous helping of the healthy slaw. Roll up the tortilla, securing all the delicious fillings inside, and enjoy your creamy, low-carb Turkey and Swiss Rachel Wrap.


@lowcarblolita Healthy Rachel Wrap – a lightened up take on a classic Reuben – Turkey, Swiss, Healthy Slaw, and light Thousand Island Dressing. 🌯 #easyrecipe #easyhealthyrecipes #healthyrecipes #healthylunch #rachelsandwich #highprotein #lowcarb #ketorecipes #lunchideas ♬ original sound – Lolita ✨ 50+ Wellness


Calories: 456kcal | Carbohydrates: 15g | Protein: 29g | Fat: 12g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.02g | Cholesterol: 69mg | Sodium: 2166mg | Potassium: 1123mg | Fiber: 7g | Sugar: 18g | Vitamin A: 2164IU | Vitamin C: 73mg | Calcium: 738mg | Iron: 5mg

This Rachel Wrap is more than just a meal; it’s a testament to the joy of eating well and enjoying every bite without compromising on taste or nutritional value. Whether you’re in need of a quick lunch option or looking for a healthy twist on a beloved classic, this wrap is sure to satisfy. So go ahead, give it a try, and relish in the flavors of a well-balanced, nourishing meal that keeps both your taste buds and your body happy.

The post The Rachel Wrap: A Lighter Spin on a Classic Reuben appeared first on Health, Beauty & Wellness Over 40.