Cottage Cheese Wraps to Boost Your Protein

Name: Cottage Cheese High-Protein Wraps
Prep time: 5 min
Cook time: 30 min
Ingredients: 2 whole eggs (pasture raised (recommended)); 1 cup low-fat cottage cheese; ¼ tsp salt; pepper to taste

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Make these quick and easy, high-protein cottage cheese wraps for breakfast, lunch, or dinner. Each wrap provides 13 grams of protein and has only three ingredients. As always, our recipes are dietitian-approved and great for anyone who has insulin resistance, prediabetes or diabetes.

Cottage cheese wrap filled with turkey, lettuce tomato and avocado, cut in half and served on a hite plate.

Cottage cheese wraps are a great alternative to wheat wraps, are carb-free and blood sugar-friendly, and are so versatile.

Ingredients for High-Protein Cottage Cheese Wraps

Eggs: we used whole eggs in our test recipe, but you can swap out egg whites if you prefer.
Cottage Cheese: Good Culture (low-fat or whole) and Kalona Super Natural brand cottage cheese top the list of our faves. The small curds and creamy texture are delightful in both brands.
Spices: for our version, we created a simple, blank-canvas wrap seasoned with just salt and pepper, but you could get creative and add your favorite herbs and spices, such as a pinch of garlic powder, dried basil, dried oregano, smoked paprika…it’s totally up to you!

How to Make High-Protein Cottage Cheese Wraps

Dump all your ingredients into a blender and blend for a few seconds until smooth. So easy! I love the Blendtec (affiliate link) - in the world of high-powered blenders, this one's worth every penny.

Image of all of the ingredients for cottage cheese wraps in a blender.

Line a baking sheet with parchment and brush or spray the parchment with vegetable or olive oil (this part is super important to keep your wrap from sticking and breaking)

Image of olive oil being brushed onto a parchment-paper-lined baking sheet.

Spread the batter evenly and thinly onto the prepared baking sheet.

Image of the cottage cheese and egg mixture being evenly poured onto a baking sheet.

Batter being spread thinly with a spatula onto the parchment-lined baking sheet.

Bake at 350° F for 30-45 minutes

Image showing a hand lifting the wrap from the parchment paper. The wrap is about ¼-inch in thickness.

What to Eat With Cottage Cheese Wraps

Fill them with nutrient-dense foods such as baby greens, tomatoes, sprouts, avocado, sliced cucumbers, arugula, roasted broccoli, or fresh herbs like basil, dill, and cilantro.

Add balance and a protein boost with your favorite deli meats (choose nitrate and nitrite free), hummus, tuna fish, smoked salmon, rotisserie chicken, or shredded cheddar. Our Marinated Boneless Chicken Thighs or No Mayo Chicken Salad are great adds!

Spread a layer of pesto, sriracha, mustard, or mayo. Even better, use our Cilantro Lime Greek Yogurt Dressing.

Make it taco night by swapping them for traditional taco shells in a Mexican-inspired dinner like our Taco Salad with Ground Beef! Think salsa, hot sauce, guac, ground beef, and refried beans.

Common Questions

How thin should I spread the batter?

The batter should be thin, but not too thin that you can see the parchment paper. We like to spread the batter to about an ¼-inch thickness, and to the size of a rectangle about 8x12. No need to measure here. I see you type A, ruler-wielding perfectionists...let it be imperfect, it's ok 😉

How can I prevent my wraps from sticking to the pan and breaking?

Be sure to coat the parchment paper generously with oil and allow the wrap to cool in the sheet pan for at least 5 minutes before you peel it off to prevent your wrap from tearing.

Do I need special equipment to make cottage cheese wraps?

All you need is a blender (affiliate link), a sheet pan (affiliate link), parchment paper, and an oven.

Can I use a whisk to blend the ingredients?

A whisk won't cut it. To get the ingredients really smooth, you need a blender. I love my Blendtec (affiliate link). After 14 years, this workhorse is still going strong!

If you don't have a countertop blender, you could use an immersion blender (affiliate link) or a personal (mini) blender (affiliate link).

Storing and Reheating

You can make extra cottage cheese wraps and wrap them in parchment or a sealed storage container and keep them in the refrigerator for up to three days, or freeze them and thaw them in your refrigerator the night before you plan to eat them.

Pop the wrap on a parchment-lined baking sheet and bake in a 325° F preheated oven for about 10 minutes or until heated through. Watch carefully to avoid burning.

Recipe

Cottage Cheese High-Protein Wraps

Make these quick and easy, high-protein cottage cheese wraps for breakfast, lunch, or dinner.

5 from 3 votes

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Course: Breakfast, Dinner, Lunch, Main Course, Snack

Cuisine: American

Keyword: easy, high-protein, quick, sandwich, wrap

Prep Time: 5

Cook Time: 30

Protein: 13g

Equipment

Blender (affiliate link)
Baking Sheet (affiliate link)
Parchment Paper

Ingredients

2 whole eggs pasture raised (recommended)
1 cup low-fat cottage cheese Good Culture brand (recommended); whole milk cottage cheese is optional but will increase fat content and calories
¼ teaspoon salt
pepper to taste

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Instructions

Heat oven to 350℉
Blend: Place all ingredients in a blender and blend a few seconds until the batter is smooth - 30 seconds max. Line a baking sheet with parchment paper and brush or spray the parchment generously with oil to prevent the wrap from sticking.
2 whole eggs, 1 cup low-fat cottage cheese, ¼ tsp salt, pepper to taste
Pour: Spread the batter evenly onto the parchment paper to a thickness of about ¼ inch, but not too thin that you can see the parchment paper.
Bake: Place your baking sheet in the oven and bake for about 30 minutes, or whenever the top is golden but not burned.
Remove from oven and allow to cool for a minimum of 5 minutes before peeling the wrap from the parchment paper.

Notes

The final size will end up being about 8"x12", but it doesn’t need to be a perfect rectangle. Put the ruler away...everything's gonna be alright 😉

If you multiply this recipe by two, etc., bake each batch separately to achieve proper thickness.

Any cottage cheese will work, but we prefer whole-milk cottage cheese for its creaminess.

Herbs and Spices - you can customize your wrap and make it your own by adding a dash of dried herbs, garlic powder, smoked paprika, or any other spice that sounds good.

Ideas for fillings: Try filling your wrap with mixed greens, arugula, sprouts, tomatoes, avocado, hummus, turkey slices, chicken salad, tuna salad, lean steak strips, rotisserie chicken, salsa, etc.

Nutrition

Servings:

Photo of the cottage cheese wrap with fillings along with text that explains that cottage cheese wraps are high in protein, lower carb, glucose friendly, gluten-free, made with whole ingredients and tastes great.

By Jen Birge, MS, RDN, CDCES:
I love the cottage cheese wraps as an alternative for wraps, sandwiches, and even pita chips because often those food choices don't provide much protein. They also provide empty calories and carbs that aren't very nutrient-dense.

So, a typical sandwich with regular bread or a wrap might be 30 grams or more of carbs just from the bread product alone. In addition to bumping up your protein for a wrap or sandwich, this allows you to spend your carbs on more nutrient-dense foods like fruit or legumes (beans/peas). Check out our post on Smart Carb Choices for Insulin Resistance to learn more about nutrient-dense carbs.

This wrap is also a great option for anyone wanting to avoid gluten, and it tastes great! Enjoy!