High-Protein Cottage Cheese Wraps

This is a no-cook wrap built in layers: hummus on a whole wheat tortilla, crunchy vegetables, and a seasoned cottage cheese spread rolled up inside. The card makes 1 wrap with 20 grams of protein, and it takes 10 minutes from start to finish.

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The cottage cheese is mixed with lemon juice, salt and pepper before it goes on.

What Goes in the Wrap

The full amounts are in the recipe card at the bottom. This is what each ingredient does.

• Cottage cheese (1 cup): the creamy filling and the main source of protein.
• Whole wheat tortilla (1 large): a hearty wrapper that adds fiber.
• Mixed vegetables (1/2 cup): bell peppers, cucumbers and spinach give crunch and color.
• Hummus (2 tablespoons): spread on the tortilla first, it adds flavor and some more protein and fiber from the chickpeas.
• Lemon juice (1 tablespoon): brightens the cottage cheese mixture.
• Salt and pepper (to taste): seasoning for the cottage cheese.

Assembling It

Stir the cottage cheese with the lemon juice, salt and pepper in a bowl. Spread the hummus evenly over the tortilla, lay the mixed vegetables over the hummus, then spread the cottage cheese mixture over the vegetables. Roll the tortilla tightly, slice the wrap in half and serve right away.

Making It Ahead

The cottage cheese mixture can be mixed and the vegetables chopped a day in advance. Keep them in airtight containers in the refrigerator and assemble the wrap when you are ready to eat.

An assembled wrap holds together better wrapped in parchment paper or foil, which also keeps the filling from spilling and protects the tortilla. If you are eating it later, keep it in the refrigerator so it does not get soggy.

Ways to Change It

• More protein: add grilled chicken, turkey slices or tofu.
• Other vegetables: shredded carrots, avocado or roasted zucchini all work.
• Different spreads: sriracha mayo or tzatziki can replace the hummus.
• Herbs: fresh basil or cilantro.
• Heat: add jalapeños or a dash of hot sauce to the cottage cheese mixture.
• Sweeter: try diced apples or a sprinkle of cinnamon.

Another one worth making: Cottage Cheese Egg Salad .

What to Serve With It

Fresh fruit or a simple green salad with a light vinaigrette goes well on the side. A zesty yogurt sauce or a spicy salsa makes a dip for the wrap. To turn it into a bigger meal, serve it with a bowl of light tomato or vegetable soup.

Nutrition per Wrap

Each wrap has approximately 250 calories, 10 grams of fat (2 grams saturated), 30 grams of carbohydrates, 5 grams of fiber, 3 grams of sugar, 20 grams of protein and 400 milligrams of sodium. These are estimates.

FAQ

How can you customize the wraps?

Add chicken or tofu for more protein, or use different vegetables. Other spreads and sauces change the flavor too.

Are the wraps suitable for meal prep?

Yes. They can be made ahead and stored in the refrigerator for a quick meal or snack. Keep the ingredients fresh so the flavor and texture hold up.

How many calories are in a serving?

Each wrap has approximately 250 calories.

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Written and edited by The Foodie Yummy Kitchen Team

The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us