💥💪🏻 Incorporating a significant amount of protein into your diet just got EASIER with this Two-Ingredient High Protein Cottage Cheese Wrap made with just cottage cheese + eggs! Wrap up whatever you like and have fun getting creative because 51 grams of vegetarian protein (just for the wrap) never tasted so good!
Easy High Protein Cottage Cheese Wrap Recipe
- This viral cottage cheese wrap recipe has taken social media by storm from Instagram to Tiktok! While I don’t tend to chase viral trends, I couldn’t help jumping on the bandwagon on this one.
- That’s because personally I’ve been eating a high protein diet (100 to 150 grams per day) for the past few years and I’ve never felt better. More energy, leaner, better hair, skin, nails – and just feeling stronger and more on my game than ever before. I wrote a 30 High Protein Recipes ebook too!
- There are ~51 grams of protein in this wrap! 39g from ~1 1/2 cups cottage cheese (about 340 grams) + 12 grams from two large eggs. And then if you stuff it with chicken, a fried egg, hummus, beans, you’re looking at even more protein, making it easy to hit 75 grams! Get creative and stuff it with anything you like! Filling ideas below.
- I love that this wrap not only is super easy, but it only has TWO main ingredients: cottage cheese and eggs. To give it flavor, I add a pinch of garlic powder, onion power, and salt. You can use any seasonings and spices you’d like.
Two Ingredient Cottage Cheese Wraps
- Cottage cheese: I use Trader Joe’s 1 % cottage cheese and a standard container contains 2 cups. I use at least 1 1/2 cups but most times closer to 1 3/4 cups, which is basically the whole container shy of about 1/4 cup. Since all brands of cottage cheese vary in both fat content, water content, and texture this is not an exact science but rather a guideline. If the batter seems thick with 1 1/2 cups after you blend it, you’re done. If not, add another 1/4 to 1/2 cup. Full fat cottage cheese is naturally thicker and your batter will be thicker.
- Eggs: Two large eggs are what you need. Make sure not to accidentally use extra-large eggs because two of them will make the batter too runny.
- Spices: I add a pinch each of garlic powder, onion powder, salt, and pepper. It’s highly personal and very flexible so season it as you like. Everything bagel seasoning, Italian seasoning, and red pepper flakes are good ones. I’ve even seen people take this in a sweeter direction rather than savory by seasoning with cinnamon and then adding a pat of butter and sprinkling with cinnamon and sugar before rolling up the wrap.
Note: Scroll down to the recipe card section of the post for the ingredients with amounts included and for more complete directions.
How To Make A Cottage Cheese Egg Wrap
- Add everything to a small blender like the Beast blender as shown.
- Swirl out the batter onto a parchment lined baking sheet. You MUST line with parchment, just trust me here, because you’ll want to crease or fold up the sides a bit to prevent the batter from running while baking, which is one of my tricks.
- Bake for about 25-30 minutes, or until set. Baking time depends on your oven, how thick your batter was, and your preference for doneness.
- Allow the wrap to cool on the parchment for about 7-10 minutes before peeling it off the parchment. If you remove it too soon, it’ll be more prone to ripping. Stuff, wrap, and roll!
- Ideas for what to put inside your wrap include: cold cuts, leftover perfect chicken, scrambled eggs or a fried egg, roasted vegetables, freshly sliced tomatoes or bell peppers, red onion, black beans or garbanzo beans, lettuce, arugula, avocado fresh herbs like basil or cilantro, green salsa, restaurant style red salsa, or try any of your favorite fillings you’d use as flatbread or wrap filling!
High Protein Cottage Cheese Egg Wrap
💥💪🏻 Incorporating a significant amount of protein into your diet just got EASIER with this Two-Ingredient High Protein Cottage Cheese Wrap made with just cottage cheese + eggs! Wrap up whatever you like and have fun getting creative because 51 grams of vegetarian protein (just for the wrap) never tasted so good!
Video
Ingredients
- 1 ½ cups low fat cottage cheese, plus 1/4 to 1/2 cup additional, as needed (I use Trader Joe's 1% Cottage Cheese. If you're using a higher fat percentage of cottage cheese, you may not need more than 1 1/2 cups)
- 2 large eggs
- ¼ teaspoon garlic powder, or to taste
- ¼ teaspoon onion powder, or to taste
- ¼ teaspoon salt, or to taste
- ¼ teaspoon freshly ground black pepper, or to taste
Instructions
- Preheat oven to 350F and line a large baking sheet with parchment paper. Tip – The parchment is mandatory so don't try to skip it or you will have a massive stuck-on mess later! Set aside.
- To the canister of a small blender (I like the Beast blender or a Magic Bullet size blender because with a Vitamix or larger blender, the blade may be potentially a bit too high although give it a try), add 1 1/2 cups cottage cheese, two eggs, the seasonings to taste, salt, pepper, and pulse or blend until just smooth.Tips: Don't over-blend. The longer that you blend, the more that this batter liquifies and becomes thinner, which you don't want. If after blending the batter seems very thin (practically like the consistency of milk), add an additional 1/4 to 1/2 cup cottage cheese and give a quick pulse to blend and incorporate. This is trial and error, and exact amount of cottage cheese is dependent on the brand of cottage cheese you use, the fat percentage, the texture and water content, etc. If using higher fat cottage cheese such as 2% to 4% you may not need to add any additional cottage cheese because fattier cottage cheese will be inherently thicker so the batter will be thicker too. Good Culture brand cottage cheese tends to be pretty thick so if you're using it, start with 1 1/2 cups.
- To the lined baking sheet, starting in the center, slowly pour the batter from the blender canister onto the baking sheet, starting in the center and working out. Tip – I fold or crease the sides of the parchment to make a little "box" for the batter so it can't run off while baking.
- Bake for about 25 to 30 minutes, or until the top and center is set. Start checking at 20 minutes and don't worry how long you need to bake it and what the clock says.Baking Tips – I strongly recommend rotating your baking sheet once midway through cooking for more even baking. It's ok to have it be a bit more golden browned in areas and it will not taste burnt. The wrap will puff during baking and deflate upon cooling.
- Allow the wrap to cool on the parchment for about 7 to 10 minutes before peeling it away from the parchment. Don't try to use it immediately because it's too hot and it will be prone to ripping.
- When you're ready to stuff the wrap, but make sure not to over-stuff. This is a delicate wrap and there's no flour or grains so like in a flour or corn tortilla, so take it easy and don't try to add too much because it will rip. I usually cut it in half, stuff one side and eat it for breakfast and later on stuff and eat the other half for lunch.
- Stuffing Ideas: Cold cuts, leftover perfect chicken, scrambled eggs or a fried egg, roasted veggies, freshly sliced tomatoes or bell peppers, black beans or garbanzo beans, fresh herbs like basil or cilantro, green salsa, restaurant style red salsa, and more!
Notes
Nutritional Stats: Are calculated by computer and will vary slightly depending on what brand of cottage cheese you’re using, the exact fat percentage, how much protein your brand contains per gram, the exact size of your large eggs, etc.
Storage: Wraps are best enjoyed when freshly made – or later on the same day. I eat half for breakfast and the other half for lunch. You can refrigerate it in an airtight container for up to 2 to 3 days and reheat gently in the microwave however wraps will be more prone to ripping and I don’t care for the texture as much.
Nutrition
Serving: 1serving, Calories: 377cal, Carbohydrates: 12g, Protein: 53g, Fat: 12g, Saturated Fat: 5g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 4g, Trans Fat: 0.03g, Cholesterol: 341mg, Sodium: 2084mg, Potassium: 442mg, Fiber: 0.4g, Sugar: 10g, Vitamin A: 620IU, Vitamin C: 0.1mg, Calcium: 264mg, Iron: 2mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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I am on a high protein, low carb weight loss plan. I can relate! I need a better, healthier Me! This recipe (have not tried yet) sounds awesome! I will be trying this. I have followed you and love your recipes but Thank you thinking of some us out here looking for healthy substitutes.
Thank you so much Edna for your vote of confidence on this recipe! Life is all about balance and I am glad this recipe resonates with you and your dietary path and let me know how the recipe goes for you!