About This Healthy Recipe
A quick whole-wheat wrap with shrimp, avocado, feta, cucumber, tomato, spinach, and lemon Greek-yogurt sauce for protein and fresh crunch.
The ingredients are widely available in U.S. supermarkets and are shown with household measures and gram weights. That makes the meal practical for everyday cooking while keeping the estimated nutrition transparent.
This page provides general food and fitness education, not individualized medical or diet treatment.
Why Readers May Like It
- 1Shrimp and Greek yogurt provide substantial protein.
- 2Avocado supplies unsaturated fat and fiber.
- 3Fresh vegetables add volume and crunch.
Recipe Summary and Estimated Nutrition
Values are calculated from the base ingredient weights and divided by 4 servings. Product labels, produce size, cooking loss, drained weight, and substitutions can change the result.
4 servings
USDA-aligned generic food estimates divided by the listed yield.
Estimated energy per serving
Calculated from listed ingredients
Includes fiber and sugars
Includes saturated and unsaturated fat
Ingredient-by-Ingredient Nutrition Breakdown
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Cooked shrimp | 16 oz cooked | 454 g | 449 kcal | 109.0 g | 0.9 g | 1.4 g |
| Whole-wheat tortillas | 4 medium | 240 g | 720 kcal | 21.6 g | 120.0 g | 16.8 g |
| Avocado | 1 large | 180 g | 288 kcal | 3.6 g | 15.3 g | 26.5 g |
| Cucumber, diced | 1 1/2 cups | 180 g | 27 kcal | 1.3 g | 6.5 g | 0.2 g |
| Tomato, diced | 1 1/2 cups | 225 g | 40 kcal | 2.0 g | 8.8 g | 0.5 g |
| Baby spinach | 3 cups | 90 g | 21 kcal | 2.6 g | 3.2 g | 0.4 g |
| Feta, crumbled | 1/2 cup | 70 g | 186 kcal | 9.9 g | 2.7 g | 15.1 g |
| Plain nonfat Greek yogurt | 3/4 cup | 170 g | 100 kcal | 17.5 g | 6.1 g | 0.7 g |
| Lemon | 1 medium | 60 g | 17 kcal | 0.7 g | 5.6 g | 0.2 g |
| Calculated full-recipe total | 4 servings | 1669 g | 1849 kcal | 168.2 g | 169.1 g | 61.5 g |
How This Nutrition Estimate Was Prepared
- Each ingredient has an explicit gram weight.
- Generic food-composition estimates are aligned with USDA FoodData Central.
- Full-recipe values are divided by the listed yield before display rounding.
- Optional ingredients are excluded unless measured in the base recipe.
Accuracy note: These numbers are credible estimates, not laboratory analysis. Use exact package labels when precision is important.
Ingredients
Main ingredients
Vegetables and base
Seasoning and finish
Professional Step-by-Step Preparation
Equipment
Cutting board, chef knife, measuring tools, mixing bowls, and the skillet, saucepan, baking dish, air fryer, or sheet pan used in the directions.
Before You Start
Wash produce and keep raw animal proteins separate from ready-to-eat foods. Use a clean food thermometer whenever meat, poultry, seafood, or eggs are included.
Make the sauce
Mix Greek yogurt with lemon juice, lemon zest, black pepper, and chopped herbs if desired.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Prepare the filling
Pat shrimp dry and combine with cucumber, tomato, spinach, feta, and sliced avocado.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Warm the tortillas
Warm whole-wheat tortillas briefly so they roll without tearing.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Assemble the wraps
Spread each tortilla with yogurt sauce, add one-quarter of the shrimp mixture, and fold tightly.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Serve immediately
Slice in half and serve, or wrap tightly and refrigerate for a short make-ahead lunch.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Potential Benefits and Things to Consider
Potential Benefits
- Shrimp and Greek yogurt provide substantial protein.
- Avocado supplies unsaturated fat and fiber.
- Fresh vegetables add volume and crunch.
Things to Consider
- Shrimp and feta can be relatively high in sodium.
- Contains shellfish, milk, and wheat.
- Avocado browns over time, so the wrap is best fairly fresh.
Who May Enjoy This Recipe?
It May Work Well For
- Gym-goers and active adults looking for balanced protein-focused meals.
- Health-conscious readers who value vegetables, fiber-rich foods, and transparent nutrition estimates.
- Busy U.S. households that want practical supermarket ingredients and meal-prep flexibility.
Best Times to Eat It
- Quick lunch
- Meal prep when stored safely
- Before or after training according to individual preference and needs
How to Adjust It for Different Goals
For fewer calories
Reduce calorie-dense toppings or grains slightly and increase non-starchy vegetables.
For more protein
Increase the main lean protein or add an extra measured serving of beans, yogurt, or another protein-rich ingredient used in the recipe.
For more energy
Add more whole grain, starchy vegetables, or fruit according to your training needs.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use cooked chicken instead of shrimp.
- Use a high-fiber wrap instead of a standard whole-wheat tortilla.
- Use hummus instead of Greek yogurt for a dairy-free sauce.
Allergen Information
Contains crustacean shellfish, milk, and wheat. Check tortilla, feta, and yogurt labels for allergens and sodium.
Always check packaged ingredient labels because formulations and cross-contact statements can change.
Storage and Meal Preparation
For best texture, refrigerate components separately and assemble within 1 to 2 days. If assembled, keep cold and use within 24 hours.
Keep perishable food at 40°F (4°C) or below. Do not leave perishable food at room temperature for more than 2 hours, or 1 hour above 90°F (32°C).
Frequently Asked Questions
For best texture, refrigerate components separately and assemble within 1 to 2 days. If assembled, keep cold and use within 24 hours.
Increase the main lean protein or add an extra measured serving of a protein-rich ingredient already used in the recipe.
Use cooked chicken instead of shrimp.
Each ingredient is assigned a gram weight, matched to a generic food-composition estimate, totaled for the recipe, and divided by the listed yield before rounding.
It is a general healthy-meal idea, but individual needs differ. People with allergies, medical conditions, pregnancy, or specific nutrition needs should seek qualified guidance.
No. This page is for general education and does not diagnose, treat, or provide individualized diet advice.
Nutrition and Safety Note
This page is for general education. It does not diagnose, treat, or provide individualized diet advice. People with allergies, medical conditions, pregnancy, or specific nutrition requirements should seek qualified professional guidance.
Nutrition Data Source
Read our Nutrition Calculation Methodology for details on weights, estimates, rounding, and limitations.
