Baked Cottage Cheese Wrap with Veggies
These Baked Cottage Cheese Wraps with Veggies are a high-protein, gluten-free, and vegetarian meal perfect for a quick and healthy lunch. Packed with fresh greens, creamy hummus, and nutrient-rich avocado, they’re a heart-healthy option that’s as delicious as it is easy to make.
- Suitable for diets:
- Dairy-Free
- Gluten Free
- Heart-Healthy
- High-Protein
- Low-Carb
- Vegetarian
Why Diabetes Friendly?
- High Protein: Cottage cheese and egg in the wrap base provide slow-digesting protein, helping stabilize blood sugar.
- Low Glycemic Index Ingredients: The veggies, avocado, and hummus are low on the glycemic index, preventing rapid blood sugar spikes.
- Gluten-Free Alternative: The wrap is made without flour, making it a great choice for gluten-sensitive individuals who need blood sugar-friendly options.
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Equipment
- Blender or food processor
- Baking sheet
Ingredients
For the Wraps:
- cottage cheese (small or large curd, low fat) 1 cup
- egg 1
- garlic powder ¼ tsp
- onion powder ¼ tsp
For the Filling:
- hummus 2 tbsp
- greens (arugula or spinach) 1 cup
- cherry tomatoes (halved) ½ cup
- cucumber (thinly sliced) ¼ cup
- avocado (thinly sliced) ½
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Cooking Tips
- Spread Evenly: Ensure the wrap batter is evenly spread on the baking sheet to create a consistent thickness and avoid tearing.
- Cooling Time: Allow the baked wrap to cool completely before peeling to prevent sticking or breaking.
- Custom Fillings: Add shredded chicken, smoked salmon, or roasted veggies for variety and extra flavour.
- Meal Prep Friendly: Prepare the wraps ahead of time and store them in the fridge for up to 3 days.
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Instructions
- Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
- In a blender, combine the cottage cheese, egg, garlic powder, and onion powder. Blend until smooth, achieving a consistency similar to thick milk.1 cup cottage cheese, 1 egg, ¼ tsp garlic powder, ¼ tsp onion powder
- Pour the batter onto the prepared baking sheet, spreading it into a thin, even rectangle.
- Bake for 25-30 minutes, or until the wrap is firm and lightly golden. Allow to cool completely before carefully peeling it off the parchment paper. Carefully cut in half to create two separate wraps.
- Place a cooled wrap on a clean surface. Spread a tablespoon of hummus and layer salad greens, cherry tomatoes, cucumber, and avocado onto the wrap.2 tbsp hummus, 1 cup greens, ½ cup cherry tomatoes, ¼ cup cucumber, ½ avocado
- Fold or roll up the wrap tightly to enclose the filling. Repeat with the second wrap and remaining ingredients.
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FAQ
Can I make this recipe vegan?
Substitute cottage cheese and egg with plant-based alternatives like silken tofu and a flaxseed egg.How can I store the wraps?
Store unfilled wraps in an airtight container in the refrigerator for up to 3 days. Assemble fresh before serving.What other fillings can I use?
Try roasted red peppers, grilled zucchini, shredded carrots, or even a dollop of tzatziki for extra flavour.Can I freeze the wraps?
Yes, freeze the baked wraps (unfilled) between sheets of parchment paper. Thaw and reheat briefly before filling.Is this recipe suitable for a keto diet?
While it’s low-carb, cottage cheese may not fit strict keto requirements. Opt for a low-carb cheese alternative if needed.
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Nutrition
Per serving
Calories: 230.7kcal
Carbohydrates: 12.4g
Fiber: 5g
Sugar: 4.7g
Fat: 12.1g
Saturated Fat: 2.7g
Trans Fat: 0.01g
Protein: 19.8g
Nutrition Facts
Baked Cottage Cheese Wrap with Veggies
Amount per Serving
Calories
230.7
% Daily Value*
Fat
12.1
g
19
%
Saturated Fat
2.7
g
17
%
Trans Fat
0.01
g
Cholesterol
86.4
mg
29
%
Sodium
563.3
mg
24
%
Potassium
597.6
mg
17
%
Carbohydrates
12.4
g
4
%
Fiber
5
g
21
%
Sugar
4.7
g
5
%
Protein
19.8
g
40
%
Vitamin C
18.3
mg
22
%
Vitamin D
0.4
µg
3
%
Calcium
115.1
mg
12
%
Iron
1.9
mg
11
%
Magnesium
50.6
mg
13
%
Zinc
1.5
mg
10
%
* Percent Daily Values are based on a 2000 calorie diet.
Looks interesting! What size baking sheet to you use? Thanks
A standard full size baking sheet (18×26 inches) will work.
The recipe sounds great and I would like to make it, but I have a question about one of the ingredients.
What kind of cottage cheese is recommended for the recipe? Pressed or “lumpy”, what percentage of milk fat etc?
The recipe will work best with the small or large curd (‘lumpy’) cottage cheese, and low fat will be a healthier choice.
This worked exactly as written, thanks!