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Cottage Cheese Protein Wraps

Category: The Heart of the Meal

These soft, flexible wraps combine cottage cheese, eggs, and grated Parmesan for a protein-rich base. The batter comes together quickly in a blender, then bakes into a golden sheet that cools to become pliable and sturdy. Once cooled, the wraps easily lift from the parchment and are ready to be loaded with your choice of fillings—creamy spreads, crisp vegetables, savory meats, or smoked salmon. Great for meal prepping, low-carb lunches, or quick breakfasts, these wraps are flavorful, satisfying, and can be adapted to suit many tastes. Simple, wholesome, no special tools required.

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Updated on Wed, 01 Oct 2025 22:02:51 GMT
A slice of pizza with tomatoes and cheese. Save
A slice of pizza with tomatoes and cheese. | sweetbyemma.com

Soft flexible and loaded with protein these cottage cheese wraps are my go to when I want something satisfying for lunch or need a breakfast I can prep ahead of time I love that you only need a handful of basic ingredients to create a wrap that can handle all kinds of delicious fillings

I discovered this recipe when I needed something quick and low carb that did not taste bland Now my family asks for these wraps all the time because they hold up so well and you can change up the flavors so easily

Ingredients

  • Full fat cottage cheese: gives creaminess and structure I like to buy the freshest cottage cheese from brands I trust for the best result
  • Large eggs: bind everything together and add richness check your eggs are fresh by placing them in a bowl of water they should sink
  • Grated Parmesan cheese: for savory depth and a bit of salty bite fresh grated gives the best flavor but pre grated works in a pinch
  • Garlic powder: brings warm flavor choose one without anti caking agents for pure taste
  • Italian seasoning: brightens everything with herbs look for a blend that lists oregano and basil as the first ingredients for good flavor

Step by Step Instructions

Prepare the pan:
Line a large baking sheet with parchment paper so your wrap does not stick Parchment makes it easy to peel off after baking
Blend the batter:
Add cottage cheese eggs Parmesan garlic powder and Italian seasoning to a blender or food processor Blend for a full minute to make sure the batter is completely smooth and lump free
Spread the mixture:
Pour the creamy batter straight onto your lined tray Use a silicone spatula and work from the center out until it is an even thin rectangle Try not to leave gaps so the wrap bakes up sturdy
Bake the wrap:
Set the tray in the center of the oven and bake for 30 to 35 minutes The top should look set and light golden Some ovens may run hot or cool so check for even coloring and do not worry if you need a bit more time
Cool and peel:
Let the wrap cool completely on the baking sheet This helps it firm up Peel it off the parchment slowly The wrap will be flexible and strong if it is fully cooled
Cut and fill:
Slice into two equal pieces Load up with your choice of fillings Anything from avocado and eggs to hummus with grilled veg works beautifully
A slice of pizza with cheese and bacon on a wooden table. Save
A slice of pizza with cheese and bacon on a wooden table. | sweetbyemma.com

The fresh Parmesan is the magic touch for me It melts into the batter and adds savory flavor that makes the wrap extra satisfying I remember one Saturday brunch piling these high with roasted vegetables and laughing with my family while we built our perfect combos

Storage Tips

These wraps store best in a sealed container in the refrigerator for up to four days If you want to make them extra handy put parchment or wax paper between layers to prevent sticking

Ingredient Substitutions

You can use part skim cottage cheese if you want a lighter wrap but the full fat gives the best texture Swap in a blend of grated cheeses or mix in a pinch of chili flakes if you like extra kick

Serving Suggestions

Fill your wraps with anything from leftover roasted veggies to classic turkey and avocado For breakfast try with scrambled eggs and spinach My favorite is smoked salmon cream cheese and dill for something brunch worthy

Recipe FAQs

→ How do I keep these wraps from sticking?

Line your baking tray with parchment paper and let the wrap cool fully before peeling for best results.

→ What fillings work best with cottage cheese wraps?

Try cream cheese with bacon and tomatoes, grilled chicken with avocado, or smoked salmon and dill.

→ Can I make these wraps ahead of time?

Yes, store them in an airtight container in the fridge for up to 3 days for easy meal prep.

→ Are these wraps suitable for a low-carb diet?

Yes, these wraps are high in protein and low in carbohydrates, making them ideal for low-carb plans.

→ Do I need a blender for this method?

A blender or food processor ensures a smooth batter, but careful mixing by hand can work in a pinch.

→ How do I make the wraps more flavorful?

Add extra herbs or spices to the batter, such as paprika, chives, or more garlic powder for a flavor boost.

Cottage Cheese Protein Wraps

Soft, high-protein wraps packed with cottage cheese and Parmesan, ideal for meal prep or fast lunches.

Prep Time
10 min
Cook Time
35 min
Total Time
45 min
By: Emma

Category: Main Courses

Skill Level: Easy

Cuisine: Low-carb

Yield: 2 Servings

Dietary Preferences: Low-Carb, Vegetarian, Gluten-Free

What You'll Need

01 1 cup full-fat cottage cheese
02 2 large eggs
03 4 tbsp grated Parmesan cheese
04 1 tsp garlic powder
05 1 tsp Italian seasoning

How to Make It

Step 01

Preheat your oven to 350°F (175°C). Line a large baking sheet with parchment paper to prevent sticking.

Step 02

Combine the cottage cheese, eggs, Parmesan, garlic powder, and Italian seasoning in a blender or food processor. Blend for 1 minute, or until the batter is silky smooth.

Step 03

Pour the mixture onto the prepared tray. Use a silicone spatula to evenly spread it out into a thin, uniform rectangle—try not to leave any gaps.

Step 04

Bake in the center of the oven for 30–35 minutes, or until the top looks set and lightly golden. Some ovens may take a bit longer.

Step 05

Once baked, let the wrap cool completely on the tray. This helps it firm up. Then carefully peel it off the parchment paper—it should lift easily when fully cooled.

Step 06

Cut into 2 sections and load up with your favorite fillings.

Tools Required

  • Blender or food processor
  • Large baking sheet
  • Silicone spatula
  • Parchment paper

Allergen Information

Double-check each ingredient for allergens and reach out to a healthcare professional if you're unsure.
  • Dairy
  • Eggs

Nutritional Information (Per Serving)

These nutrition details are provided as a guide and are not a substitute for professional medical advice.
  • Calories: 431
  • Fats: 23 g
  • Carbohydrates: 14 g
  • Proteins: 41 g