High-Protein Cottage Cheese Wrap
A soft, flour-free wrap made from cottage cheese and eggs, ready to fill with your favourite vegetables, fish or lean protein.
Cottage cheese and eggs provide high-quality protein, creating a satisfying alternative to a traditional flour-based wrap. The neutral base works well with a range of colourful vegetables and protein-rich fillings, making it easy to vary the plant foods and nutrients in your meal.
Suggested Fillings
Tuna & Avocado
- Tuna in spring water
- Mashed avocado
- Cucumber
- Baby spinach
- Cherry tomatoes
- Lemon juice
- Fresh parsley
A protein-rich filling with fibre and unsaturated fats from avocado and a variety of fresh vegetables.
Herby Chicken & Yoghurt
- Sliced cooked chicken breast
- Greek yoghurt
- Cucumber
- Baby spinach or rocket
- Grated carrot
- Fresh parsley or dill
- Lemon juice
Chicken adds additional protein while yoghurt provides a creamy alternative to mayonnaise. Vegetables add fibre and plant variety.
Mediterranean Veg & Hummus
- Hummus
- Roasted courgette
- Roasted red pepper
- Baby spinach
- Cucumber
- Crumbled feta, optional
- Fresh parsley
Hummus and vegetables provide fibre and plant diversity, while feta can be added for extra protein and calcium.
Salmon & Cucumber
- Cooked or smoked salmon
- Greek yoghurt
- Cucumber
- Baby spinach
- Avocado
- Fresh dill
- Lemon juice
Salmon provides protein and long-chain omega-3 fatty acids, while avocado and vegetables contribute fibre and unsaturated fats.
Chicken & Avocado
- Sliced cooked chicken breast
- Avocado
- Tomato
- Cucumber
- Baby spinach
- Greek yoghurt or hummus
- Lemon juice
A simple high-protein combination with fibre-rich vegetables and unsaturated fats from avocado.
Roasted Veg & Feta
- Roasted butternut squash or sweet potato
- Roasted courgette
- Baby spinach
- Crumbled feta
- Pumpkin seeds
- Hummus or tahini
- Lemon juice
Roasted vegetables, seeds and hummus provide a mixture of fibre, plant protein and unsaturated fats.
Method
- 1 Preheat the oven to 180°C and line a large baking tray with non-stick baking paper.
- 2 Add the cottage cheese, eggs, herbs, garlic powder if using and black pepper to a blender or food processor.
- 3 Blend until completely smooth, with no visible lumps of cottage cheese left.
- 4 Pour the mixture onto the lined baking tray and use a spatula to spread it into a thin, even rectangle approximately 25 × 30 cm — keeping the thickness even helps it cook and firm up uniformly.
- 5 Bake for 25–30 minutes until set all the way through (it shouldn't wobble when the tray is gently shaken) and lightly golden around the edges.
- 6 Leave to cool on the tray for 5–10 minutes — this lets it firm up and makes it much easier to handle without tearing.
- 7 Carefully peel away the baking paper from the underside and cut the wrap in half.
- 8 Add your chosen filling, leaving a small border around the edges so it doesn't spill out, then roll or fold and serve.