Corn Free, Gluten Free, Grain Free, Keto, Soy Free

466 Calories | 29g Protein | 9g Carbs | 35g Fat | 2g Fiber

15 minutes | 2 servings

When you're dealing with hot flashes and your body feels like it's hosting its own personal inferno at random intervals throughout the day, the last thing you want is a heavy, carb-loaded lunch that cranks up your internal thermostat another ten degrees. Enter the Spicy Turkey & Bacon Lettuce Wrap. It's crunchy, it's satisfying, and it won't leave you feeling like you just ate a brick. Plus, it only takes 15 minutes to make!

DOWNLOAD RECIPE • No Email Required

GET RECIPE OF THE DAY EMAILS • One Recipe, Every Day. No Pop-Up Ads. No Life Story.

JOIN FORK THAT KITCHEN CLUB • Where Diet Culture Goes to Die.

When Simple Is Actually a Superpower

Here's what I love about this recipe when you're navigating menopause: it requires exactly six ingredients and minimal brain power. No elaborate meal prep, no seventeen-step instructions that you'll forget halfway through.

Crispy bacon, deli turkey, sharp cheddar cheese, crunchy iceberg lettuce, and a simple sriracha mayo that brings just enough heat without overwhelming a stomach that might be feeling a bit more sensitive these days or anger the hot flashes that seem to exist on a hair trigger.

You layer it, you wrap it, you eat it. Done.

Cold, Crispy Things

There's a reason salads and cold wraps hit differently during menopause, and it's not just because they're "healthy." When you're experiencing hot flashes/flushes, eating something refreshing and cool makes sense.

The iceberg lettuce isn't just a vessel here. It's contributing serious crunch and a cooling effect that feels good going down. No hot oven required, no steaming pots on the stove adding to the ambient heat in your kitchen. Just you, a cutting board, and ingredients that stay blessedly room temperature or colder.

Protein That Actually Keeps You Going

Turkey, bacon, and cheese. That's a solid protein punch (29 grams per serving, to be exact) without any of the heaviness that comes from a big sandwich or wrap.

During menopause, when your energy levels fluctuate, having meals that provide sustained fuel without weighing you down becomes pretty crucial. This wrap delivers on that front without requiring you to eat boring grilled chicken for the 47th time this week.

The bacon adds a salty, smoky depth that makes this feel like an actual treat rather than something you're choking down because it's "good for you." Having something that tastes genuinely good makes it easier to actually eat, even if your appetite has disappeared but you know you need to eat something.

Sriracha Mayo

That little kick of heat from the sriracha mayo is just enough spice to make things tasty without triggering hot flashes. But you're in complete control of the heat level here. More sriracha if you're feeling bold, less if you're not.

The mayo adds richness and helps everything stick together, which is, unsurprisingly, important when you're eating something wrapped in lettuce leaves that may or may not cooperate with your efforts. Nobody needs the frustration of their lunch falling apart in their hands, especially when meno-rage is a thing we do not want the entire lunchroom to witness.

Meal Prep (Or Don't)

The recipe makes two wraps. You can absolutely make both and save one for tomorrow. Wrap it tightly in parchment paper, stick it in the fridge, and you've got lunch sorted for another day. The whole thing stores well for up to two days, which means you can prep it after dinner and eat it for lunch the next day or two.

Orrrrr…

…you could eat both of them right now if that's what your body is telling you it needs. Some days during menopause, you're hungrier than usual. Some days, you want nothing. This recipe works either way, and there's no judgment here about which option you choose.

The Bottom Line

Crunchy, protein-packed, satisfying, and ready in 15 minutes.

This wrap isn't trying to be fancy or revolutionary. It's just a really solid, flavorful lunch that comes together quickly, doesn't require cooking, and won't make you feel like you need to lie down afterward.

It's Time to Enjoy Food Again

Want more recipes like this? I send one menopause-friendly recipe to your inbox every single day. No life story, no pop-up ads, just the forking recipe. Sign up to get the daily recipe email HERE.

Already subscribed? Check out Fork That Kitchen Club launching January 2026 featuring a searchable recipe vault, online group coaching, and virtual get-togethers. Get on the waitlist today!