These Cottage Cheese Wraps are made with just 3 ingredients. They're gluten-free, have 19g of protein and only take 5 minutes of prep!
Did you know that you can make homemade high protein wraps at home with just 5 minutes of prep and 3 simple ingredients? These cottage cheese wraps have 19g of protein, and although they sound too good to be true, none of what I said is false!
Seriously, these cottage cheese wraps are kind of magical. You'd never guess that there's only 3 ingredients. If you're looking for a lower carb wrap option, these cottage cheese wraps are a great option. I love using them with any of my wrap recipes for a delicious and filling lunch that's packed with protein!
Why This Recipe Is Dietitian Approved
- High in protein. One wrap has 19g of high quality, compete protein.
- Gluten-free option. These wraps are 100% gluten-free for those with Celiac disease or a gluten sensitivity.
- Only 5 minutes of prep. Quick, easy and minimal prep.
Ingredients
Cottage cheese. This is the base of our wraps! When blended, it creates the perfect higher protein base that can be customized with any flavours you desire. Any fat percentage will work in these wraps.
Egg. Essential for binding the wraps together. If you would prefer to use egg white, please see the note at the bottom of the recipe card.
Flax seed. I add ground flax seed into my wraps for added fiber and to help add extra binding power, creating less fragile wraps that are easier to fold.
Spices. These are optional for flavor, but I like adding garlic powder, Italian seasoning and onion powder. Feel free to use any spice combination you like.
The complete ingredient list with measurements can be found in the recipe card below.
Instructions
- Preheat the oven to 350F and line a 13x18' rimmed baking sheet with parchment paper. To ensure the wrap does not stick to the paper I recommend also spreading with a thin layer of olive oil or non stick spray.
- In a blender or food processor, combine cottage cheese, eggs, and flax seed. Add italian spices, garlic powder and onion powder (or desired spices of choice). Blend until smooth (there should be no curds remaining in the mixture.
- Pour the mixture into the prepared baking sheet. Gently spread using a silicone spatula until the mixture is as thin as possible without seeing the parchment paper through it (you want a smooth even layer to optimize baking).
- Bake for 25-35 minutes. This will largely depend on your oven. My wraps typically take about 30 minutes until they are fully cooked. You will know when they are done when the wrap is no longer liquid to touch and the edges are golden brown.
- Allow to cool for 5-10 minutes before removing from the parchment paper (be gentle, you don't want to rip them). Divide the wrap into two even sized wraps and enjoy filling with your favourite toppings (I used my pesto chicken wrap filling).
Substitutions and Variations
To make gluten-free: these wraps are naturally gluten-free.
To make dairy-free: I haven't found a good dairy-free cottage cheese, but there are many great lactose-free variations. Nordica, Lactaid and Good Culture all have a lactose-free cottage cheese.
To make nut-free: this recipe is naturally nut-free.
To make egg-free: you may be able to use flax eggs in place of the whole eggs. Please note I have not tested this variation. However, if you would like to try, I recommend combining 2 tablespoon of ground flax seed and 4 tablespoon of water in a small dish and allowing it to thicken before adding to the mixture.
Whole eggs can be replaced with ¼ cup of egg whites if desired.
Equipment
Storage
The wraps can be stored in an airtight ziploc bag in the fridge for up to 5 days. I recommend warming them in the microwave for about 15 seconds before filling for best results.
Top Tips for Success
If you're going to make this recipe, make sure to follow this top tip!
Frequently Asked Questions
I recommend looking through the wrap recipes on my website here. Any of these fillings will work great in these wraps.
Yes, these cottage cheese wraps are a good lower carb option with only 7g of carbohydrate per wrap.
More Wrap Recipes
I've been loving these wraps for lunches:
- Creamy Pesto Chicken Spinach Wrap
- Spinach Feta Egg White Wrap
- BBQ Grilled Chicken Wrap
- Crunchy Dill Pickle Chicken Salad Wrap
See you in the kitchen!
PS. I love seeing my recipes in action! If you decide to make these cottage cheese wraps, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
Cottage Cheese Wraps
Ingredients
- 1 cup cottage cheese
- 2 eggs
- 2 tablespoon ground flax seed
Optional for flavor:
- ½ teaspoon italian spice blend
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
Instructions
- Preheat the oven to 350F and line a 13x18' rimmed baking sheet with parchment paper. To ensure the wrap does not stick to the paper I recommend also spreading with a thin layer of olive oil or non stick spray.
- In a blender or food processor combine cottage cheese, eggs, and flax seed. Add italian spices, garlic powder and onion powder (or desired spices of choice). Blend until smooth (there should be no curds remaining in the mixture.
- Pour the mixture into the prepared baking sheet. Gently spread using a silicone spatula until the mixture is as thin as possible without seeing the parchment paper through it (you want a smooth even layer to optimize baking).
- Bake for 25-35 minutes. This will largely depend on your oven. My wraps typically take about 30 minutes until they are fully cooked. You will know when they are done when the wrap is no longer liquid to touch and the edges are golden brown.
- Allow to cool for 5-10 minutes before removing from the parchment paper (be gentle, you don't want to rip them), Divide the wrap into two even sized wraps and enjoy filling with your favourite toppings (I used my pesto chicken wrap filling).
Diana Elizabeth Marshall says
Made it on the first try! Excellent wrap and I used it to roll up spinach, tomatoes and tuna salad. Looking for how to store the other one.
Nicole Addison says
Hi Diana! You can store it in a Ziploc bag in the fridge!
Nicole Addison says
The ULTIMATE high protein, low carb, gluten free wraps! These will be a new staple in your life!