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Cottage Cheese Wraps: high protein cottage cheese wraps — High Protein recipe | AfoodrinkHigh Protein

Cottage Cheese Wraps

These high-protein cottage cheese wraps bake into soft, flexible flatbreads you can roll around turkey, vegetables, and a quick yogurt-mustard sauce. They are simple to make, but the parchment paper and cooling time both

Total time
45 min
Yield
2 wraps
Difficulty
Easy

Prep 15mCook 30mAmericanHigh Protein

Cottage cheese wraps are made by blending cottage cheese with eggs, then baking the mixture into thin, bendable sheets. The texture is tender and slightly chewy, a little like a soft flatbread.

They are a good choice when you want a protein-rich lunch without a flour tortilla. The flavor is mild, so the wraps work with turkey and vegetables, or with many other fillings you already have in the fridge.

The key is to bake the wraps until the surface looks dry, then let them cool before peeling. If they are too warm, they can tear.

01What you'll need

Ingredients

12 items · 2 wraps

  • 1 cup 2% low-fat cottage cheese
  • 2 large eggs
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon dried Italian seasoning
  • 1/8 teaspoon black pepper
  • 2 tablespoons plain nonfat Greek yogurt
  • 2 teaspoons Dijon mustard
  • 4 ounces cooked sliced turkey breast, preferably low-sodium
  • 2 cups baby spinach
  • 1/2 medium cucumber, thinly sliced
  • 1 medium tomato, thinly sliced and patted dry
  • 1/4 medium avocado, sliced

02How to make it

Step-by-step

  1. 1. Heat the oven

    Preheat the oven to 350°F. Line a large rimmed baking sheet with parchment paper. Do not use wax paper; it can melt in the oven.

  2. 2. Blend the wrap batter

    Add the cottage cheese, eggs, garlic powder, Italian seasoning, and black pepper to a blender. Blend until very smooth, about 30 to 45 seconds. A smooth batter makes a smoother, more flexible wrap.

  3. 3. Spread the batter thinly

    Pour the batter onto the parchment. Use a spatula to spread it into two thin rectangles or ovals, each about 8 by 6 inches. Leave space between them. Try to keep the thickness even so the edges do not overbake before the centers set.

  4. 4. Bake until set

    Bake for 25 to 30 minutes, until the wraps look dry on top and the edges are lightly golden. The centers should feel set, not wet or jiggly.

  5. 5. Cool before peeling

    Let the wraps cool on the pan for 8 to 10 minutes. Gently loosen the edges, then peel the parchment away from the wraps. If a wrap sticks, let it cool a few more minutes and try again slowly.

  6. 6. Mix the sauce

    In a small bowl, stir together the Greek yogurt and Dijon mustard. This makes a quick tangy spread that helps the filling stay in place.

  7. 7. Fill the wraps

    Spread the yogurt-mustard sauce over the wraps. Layer on the turkey, spinach, cucumber, tomato, and avocado. Keep the fillings mostly in the center so the wraps are easier to roll.

  8. 8. Roll and serve

    Roll each wrap up firmly but gently. If you like, slice each one in half with a sharp knife. Serve right away for the best texture.

03From our kitchen

Cook's tips

  • Make-ahead: Bake the cottage cheese wraps up to 2 days ahead. Cool completely, stack with parchment between them, and refrigerate in an airtight container.
  • Storage: Filled wraps are best eaten the day they are made. Wet fillings like tomato and cucumber can soften the wrap over time.
  • Prevent tearing: Do not peel the wraps while they are hot. Letting them cool helps the egg and cottage cheese structure firm up.
  • Swap the filling: Try grilled chicken, tuna salad, roasted vegetables, hummus, or sliced hard-boiled eggs. Keep juicy ingredients patted dry.
  • For a vegetarian version: Skip the turkey and add sliced eggs, chickpeas, or extra avocado. The nutrition will change.
  • If the wrap is too soft: Bake it 3 to 5 minutes longer next time. Oven temperatures vary, and thicker batter needs more time.

Cook's note

Nutrition is calculated for one filled wrap using 2% cottage cheese, large eggs, nonfat Greek yogurt, vegetables, avocado, and cooked low-sodium turkey breast. Deli turkey can add much more sodium, so check the package if that matters for you.

04Frequently asked

Questions & answers

Can I make cottage cheese wraps without a blender?

A blender gives the smoothest texture. You can use a food processor, but the batter may stay slightly grainy. Whisking by hand is not recommended because the cottage cheese curds will not break down enough.

Why did my wrap stick to the paper?

It may need more cooling time, or the paper may not be true parchment. Use parchment paper, not wax paper or plain foil. If your parchment is very thin, a light coat of cooking spray can help.

Can I use full-fat cottage cheese?

Yes. Full-fat cottage cheese will make a richer wrap and may brown a little more. The calories and fat will be higher than the nutrition listed here.

Are cottage cheese wraps gluten-free?

The wrap itself is gluten-free because it is made with cottage cheese and eggs. Always check labels on mustard, turkey, and any added fillings if you need to avoid gluten strictly.

Can I reheat the wraps?

Yes, but keep it gentle. Warm an unfilled wrap in a dry skillet over low heat for 20 to 30 seconds per side. Microwaving can make it rubbery if overheated.

05Per serving

Nutrition facts

Nutrition Facts

2 wraps

Amount per serving

Calories321

% Daily Value*

Total Fat12 g
16%
Saturated Fat3.8 g
19%
Cholesterol247 mg
82%
Sodium545 mg
24%
Total Carbohydrate14 g
5%
Dietary Fiber3.6 g
13%
Total Sugars8.1 g
Protein39 g
79%
Vitamin D1.1 mcg
6%
Calcium231 mg
18%
Iron2.9 mg
16%
Potassium854 mg
18%

* Percent Daily Values are based on a 2,000-calorie diet.

05Keep cooking

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