Easy Cottage Cheese Wraps (High Protein, Low Carb)
This Easy Cottage Cheese Wraps is a game-changer for anyone trying to eat healthier without sacrificing flavor. The wrap itself is made from just cottage cheese, egg whites, and spices - no flour! It cooks up in minutes and wraps around a fresh, savory filling of fresh arugula, juicy diced tomatoes, and grated cheese. It’s the perfect high-protein, low-carb option for busy days
Servings: 3 8" wraps
Calories: 197kcal
Ingredients
For the wrap:
- 1 tablespoon avocado oil divided, for cooking the wraps - see note one
- 1 cup cottage cheese 2% or full-fat
- ⅓ cup egg whites I used egg whites from the carton, or you can use egg whites from 4 eggs.
- ¼ teaspoon salt
- ½ teaspoon psyllium husk
- ½ teaspoon garlic powder
For the filling:
- ½ cup arugula
- 2 tablespoons bacon bits store-bought or homemade
- ¼ cup grated cheese cheddar, mozzarella, or your favorite
- ¼ cup diced tomatoes
- 1 tablespoon plane Greek yogurt
Instructions
- Preheat an 8-inch nonstick skillet over medium-low heat and lightly grease with oil. I like to use avocado oil for its high smoke point.1 tablespoon avocado oil
- In a blender or food processor, combine all batter ingredients and blend until completely smooth. The mixture should look like a thin pancake batter.1 cup cottage cheese, ⅓ cup egg whites, ¼ teaspoon salt, ½ teaspoon psyllium husk, ½ teaspoon garlic powder
- Pour about ⅓ cup of the batter into the skillet and tilt the pan in a circle to spread the batter into a thin, even round (like a crepe). Cook for 2–3 minutes or until the edges look dry and the bottom is lightly golden.
- Carefully flip the wrap with a thin spatula and cook the other side for another 1-2 minutes. Transfer to a plate and repeat with the remaining batter.
- Place the cooked wraps on a flat surface or plate and layer the arugula, bacon bits, grated cheese, and diced tomato onto each wrap. Top with a dollop of Greek Yogurt.½ cup arugula, 2 tablespoons bacon bits, ¼ cup grated cheese, ¼ cup diced tomatoes, 1 tablespoon plane Greek yogurt
- Gently roll the wrap like a burrito or fold it taco-style. Optionally, press lightly in a skillet or sandwich press for 1-2 minutes to warm the filling and melt the cheese.
Notes
-
- You'll need about 1 tablespoon of oil in total for making the 3 wraps.
- Customize the wrap with your favorite seasonings: turmeric, za’atar, or chili flakes all work well.
- Be sure you’re using psyllium husk powder, not whole husks. If using whole husks, increase the amount slightly (about 1 tsp).
- Too much psyllium can make the wrap gummy or overly thick, so don’t overdo it.
- Make it your own by trying different fillings like avocado, leftover veggies, or even grilled chicken.
- Don’t overcrowd the filling! Too much filling can make it hard to roll the wrap or cause it to tear.
- Let the wrap cool slightly before filling. It helps it firm up and makes folding or rolling easier without breaking.
- Oven-Baked Version:
1. Preheat the oven to 350°F (175°C) and line a large baking sheet with parchment paper. Lightly spray it with nonstick cooking spray or brush with oil to prevent the wrap from sticking.
2. Follow step 2 of the main recipe to make the batter, then pour it into the prepared baking sheet and spread evenly.
3. Bake for 30-35 minutes, or until the wrap looks dry, firm, and slightly golden around the edges. Cool for 5 minutes, then lift it out using the parchment paper. Slice into 3 even rectangles using a knife or pizza cutter.
4. Follow steps 5 and 6 of the main recipe to assemble the wraps.
Nutrition
Calories: 197kcal | Carbohydrates: 6g | Protein: 15g | Fat: 12g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 22mg | Sodium: 608mg | Potassium: 194mg | Fiber: 1g | Sugar: 3g | Vitamin A: 295IU | Vitamin C: 2mg | Calcium: 151mg | Iron: 0.4mg