Savory Cottage Cheese Wrap—creamy, protein-packed, and flavor-filled, loaded with fresh veggies and herbs, perfect for a light, satisfying lunch!

Why You’ll Love This Recipe

High in protein and low in carbs
Just a few simple, wholesome ingredients

Naturally gluten-free and keto-friendly
Soft, flexible, and easy to roll without tearing
Great base for both savory and breakfast fillings

Perfect for meal prep—make ahead and store
Quick to blend and bake with minimal cleanup
Customizable with your favorite seasonings

No flour, grains, or special flours required
A creative and nutritious swap for bread or wraps

Ingredients

1 cup cottage cheese (full fat or low fat)

1 egg
1/4 teaspoon garlic powder (optional)
1/4 teaspoon onion powder (optional)

Pinch of salt
Olive oil spray or parchment paper for baking

Directions

Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper or spray lightly with olive oil.

In a blender or food processor, combine cottage cheese, egg, garlic powder, onion powder, and salt. Blend until completely smooth.
Pour the mixture onto the prepared baking sheet. Spread into a thin, even rectangle using a spatula.
Bake for 25–30 minutes, until the wrap is set, dry to the touch, and lightly golden at the edges.

Let cool for a few minutes. Carefully peel the wrap off the parchment paper.
Use immediately with your favorite fillings or refrigerate for up to 3 days.

Servings And Timing

Servings: 1 large wrap

Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes

Calories per serving: 150 kcal

Variations

Herb Wrap: Add chopped fresh herbs like parsley, dill, or basil to the batter.
Spicy Kick: Mix in a pinch of chili flakes or smoked paprika.

Cheese Blend: Blend in a tablespoon of grated Parmesan for a deeper flavor.
Mini Wraps: Divide the batter into two or three smaller rounds for individual portions.
Sweet Version: Omit garlic/onion powder and add cinnamon or a touch of vanilla for a breakfast wrap.

Vegan Option: Substitute cottage cheese and egg with a vegan egg replacer and dairy-free cream cheese, though results may vary.

Storage/Reheating

Storage: Store cooled wrap in an airtight container in the fridge for up to 3 days.
Reheating: Reheat gently in a skillet over low heat or microwave for 10–15 seconds to soften.

Freezing: Not recommended, as texture may become rubbery upon thawing.

FAQs

Can I use a different cheese instead of cottage cheese?

Cottage cheese is essential for this texture, but ricotta could work as a substitute with similar results.

Will this wrap hold up with wet fillings?

Yes, it’s surprisingly sturdy—just avoid overly watery fillings to prevent sogginess.

Can I double the recipe?

Absolutely. Double all ingredients and use two baking sheets or bake in batches.

Can I make these wraps thinner or thicker?

Yes, spread the batter thinner for a crispier wrap or thicker for a more bread-like texture.

Are these wraps freezer-friendly?

Freezing is not recommended, as it may alter the texture and make them less pliable.

What kind of cottage cheese should I use?

Full-fat or low-fat both work well. Just make sure it’s not too watery.

Do I need a high-speed blender?

A standard blender or food processor works fine as long as the mixture is fully smooth.

Can I use egg whites only?

Yes, though the wrap may be slightly less rich and cohesive.

Is this suitable for keto or low-carb diets?

Yes, it’s low in carbohydrates and high in protein, making it great for keto and low-carb plans.

What fillings go best with this wrap?

Try turkey and avocado, hummus and veggies, scrambled eggs and spinach, or grilled chicken and tzatziki.

Conclusion

The Savory Cottage Cheese Wrap is a simple, nutritious, and versatile recipe that transforms humble ingredients into a flexible, protein-packed wrap perfect for any meal. Whether you’re aiming for a low-carb lifestyle or just want a fresh new way to wrap your favorite fillings, this recipe delivers on convenience and flavor. Easy to customize, meal prep, and enjoy on the go, it’s a modern kitchen staple worth trying again and again.

Pair Your Cottage Cheese Wrap with These High-Protein Favorites

For a complete cottage cheese breakfast combo, try the blueberry cottage cheese breakfast bake — sweet, creamy, and packed with protein.
Stay on track with healthy meal prep using high-protein spinach feta egg muffins — ideal for breakfast or post-workout snacks.
Add Mediterranean flair to your plate with whipped cottage cheese and marinated tomatoes — refreshing and rich in flavor.

Round out your wrap with a crunchy side like the refreshing cucumber salad with honey lime dressing — light, zesty, and hydrating.
Craving variety? Swap flavors with the chicken Caesar salad pizza wrap — creamy, savory, and satisfying.

Savory Cottage Cheese Wrap

Author: Chef Clara
Total Time: 35 minutes
Yield: 1 large wrap 1x

Diet: Gluten Free

Print Recipe

Description

This Savory Cottage Cheese Wrap is a high-protein, low-carb creation made primarily from cottage cheese. Blended and baked into a flexible wrap, it’s perfect for holding your favorite fillings and offers a gluten-free, nutritious alternative to traditional wraps.

Ingredients

Scale

1 cup cottage cheese (full fat or low fat)

1 egg
1/4 teaspoon garlic powder (optional)
1/4 teaspoon onion powder (optional)

Pinch of salt
Olive oil spray or parchment paper for baking

Cook Mode Prevent your screen from going dark

Instructions

Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper or lightly grease with olive oil spray.

In a blender or food processor, blend cottage cheese, egg, garlic powder, onion powder, and salt until completely smooth.
Pour the mixture onto the prepared baking sheet and spread into a thin, even rectangle using a spatula.
Bake for 25–30 minutes, or until the wrap is firm, dry to the touch, and lightly golden around the edges.

Let cool for a few minutes, then carefully peel the wrap from the parchment.
Use immediately with your favorite wrap fillings, or store in the fridge for up to 3 days.

Notes

Ensure mixture is spread evenly for uniform cooking.

Wrap can be reheated gently in a pan or microwave.
Perfect base for breakfast, lunch, or snack wraps.

Prep Time: 5 minutes

Cook Time: 30 minutes
Category: Snack
Method: Baking

Cuisine: American

Nutrition

Serving Size: 1 wrap
Calories: 150

Sugar: 2g
Sodium: 350mg
Fat: 7g

Saturated Fat: 3g
Unsaturated Fat: 3g
Trans Fat: 0g

Carbohydrates: 3g
Fiber: 0g
Protein: 17g

Cholesterol: 95mg