If you're looking for a high-protein option to make wraps and you're into cottage cheese recipes, give this Cottage Cheese Wrap a try! It's so delicious and comes together with just 4 ingredients + your favorite fillings and a food processor or blender.

As a dietitian, I saw these popping up all over my instagram feed I knew I had to try them. Make these wraps when you're looking for a low carb, high-protein option.
This was inspired by my other cottage cheese recipes, Cottage Cheese with Fruit bowl and Strawberry Cottage Cheese Ice Cream and it pairs great with a Cucumber and Pepper Salad.
Jump to:
- Video of How to Make Cottage Cheese Wraps
- Why You'll Love This Recipe
- Key Ingredients and Substitutions
- How to Make Cottage Cheese Wraps
- Variations
- Equipment
- Storage
- Expert Advice
- Registered Dietitian tip
- FAQ
- Looking for More Nourishing Dietitian Recipes?
- Perfect for Pairing
- Looking for Nutrition Education from a Dietitian?
- 📖 Recipe
- 💬 Comments
Video of How to Make Cottage Cheese Wraps
Here is a video of how to make a Cottage Cheese Wrap that I hope is helpful! Be sure to check out the recipe card at the bottom of this post for full recipe.
Why You'll Love This Recipe
- Nutrition - Cottage cheese contains protein and calcium. And some brands of cottage cheese like Good Culture brand also contain probiotics which are important for gut health! Use these wraps to make healthy lunches by adding nutrient-rich vegetables as filling. I suggest also pairing it with a source of carbohydrates high in dietary fiber to make it a balanced meal.
- Easy - These wraps couldn't be more simple. Add a few ingredients to a blender and spread the mixture on a parchment paper lined sheet and bake in the oven.
- Customizable - Some of my favorite recipes are the ones that can be customized so you end up with a finished product that is adjusted to your taste. You can easily use different herbs or seasoning and different fillings to change things up!
- Budget-Friendly - Cottage cheese is a relatively inexpensive ingredient for how much nutrition it adds.
Key Ingredients and Substitutions
*These Cottage Cheese Wraps are made with a handful of ingredients. Below are some ingredient notes. Be sure to check the printable recipe card at the bottom for exact ingredient measurements and full recipe.
- Cottage Cheese - I use low-fat Good Culture brand cottage cheese that contains live, active cultures. You can use whole fat cottage cheese or nonfat cottage cheese if you prefer. I have tested the recipe with both low-fat (2% milkfat) cottage cheese and whole-fat (4% milkfat) and both taste so good you'll finish the whole thing!
- Eggs - Eggs give these wraps structure and also add more protein and fat-soluble vitamins.
- Garlic Powder - To add more flavor. Feel free to substitute with a full garlic clove here!
- Black Pepper - Just a pinch of black pepper to tie everything together. If you prefer saltier things, feel free to add some salt here too, but I honestly don't feel it's necessary.
- Fillings - I use a leafy green like arugula or spinach, tomatoes, chicken, and balsamic glaze.
How to Make Cottage Cheese Wraps
*Below are the instructions for how to make a Cottage Cheese Wraps with some process shots that I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
- Step 1 - Preheat oven to 350°F (175°C) and line a baking sheet with parchment paper. Spray the parchment paper with cooking spray to grease it.
- Step 2 - Combine cottage cheese, eggs, garlic powder, and black pepper in a food processor or blender. Blend for 30-40 seconds.
- Step 3 - Pour the mixture in a thin layer on the parchment paper, but not so thin you can see through it. Bake in the preheated oven for 35-40 minutes or until golden brown, rotating the pan halfway through cooking.
- Step 4 - Let it cool for at least 5 minutes and then carefully peel it from the parchment paper. Add your favorite fillings and enjoy!
Hint: Don't forget to spray the parchment paper with oil spray to make sure the wrap doesn't stick to it.
Variations
The best part about a cottage cheese wrap is you can customize it based on your preference and use different fillings to change things up!
- Spicy - Add chili pepper flakes or hot sauce to the mix.
- Mexican - If you like Mexican recipes, add chili powder or taco seasoning to the mixture and fill it with fajita meat, bell peppers, salsa, and guacamole.
- Italian -For those of you who are a fan of Italian recipes, toss in a teaspoon of Italian Seasoning and fill your wrap with fresh tomato, basil, mozzarella, pepperoni, sun-dried tomatoes, olive oil, and balsamic.
- Breakfast - Fill the wrap with scrambled eggs, potatoes, and spinach for breakfast.
- Vegetarian - Keep it vegetarian by filling the cottage cheese wrap with roasted chickpeas, spinach, and and yogurt tahini sauce.
- As a Pizza Crust - you can turn this wrap into pizza crust, too! Bake it first and then add toppings like pizza sauce, mozzarella, and basil and bake for another 8-10 minutes.
Equipment
You need a blender or food processor for this recipe. I use a food processor. I also have a Ninja Blender and I love it. If you have more to invest in a blender, a Vitamix is a great option.
Storage
Refrigerator: store in an airtight container in the fridge for up to 3-4 days.
Expert Advice
- Don't forget to spray the parchment paper with an oil spray to prevent sticking.
- I found that blending for 30-40 seconds was perfect. If you blend it for too long, you will end up with a sunken wrap.
- Rotate it halfway through cooking so prevent edges from burning.
- Be careful when peeling it from the parchment paper and wrapping your fillings. It is pretty sturdy, but it will fall apart if it's not handled carefully!
Registered Dietitian tip
Cottage Cheese contains 14 grams of protein per 0.5 cup serving! Protein can help you feel full for longer and helps to support hormone health.
But many people don't realize that cottage cheese also contains probiotics. Probiotics are great to incorporate into your diet for a healthy gut. Some cottage cheese brands are pasteurized and therefore do not contain live probiotics. Look for the words "live, active cultures" on the label! I use Good Culture brand.
FAQ
While healthy means something different to everyone, this cottage cheese wrap is a nourishing option. It contains 44 grams of protein per serving and several other nutrients including phosphorus and selenium from the cottage cheese and extra protein and fat soluble vitamins and choline from the eggs.
I do not generally recommend eating a low-carbohydrate diet because your body needs carbohydrates for glucose. But this wrap is a great option for anyone who does follow a low-carb eating pattern, and it can easily be paired with a carb that contains fiber like a quinoa salad or sweet potato cubes!
I use the Good Culture brand and do low-fat (2% milk). Good Culture products don’t contain gums or thickeners and they have live, active cultures.
You can find it in the dairy aisle at the grocery store. You can also grab it on Amazon.
Usually cottage cheese is gluten-free, but some brands contain modified food starch so be sure to double check. If it does contain gluten, it will list “wheat” in the “may contain” section under the ingredient list.
Looking for More Nourishing Dietitian Recipes?
Try these next:
Perfect for Pairing
These are my favorite dishes to serve with cottage cheese wraps:
Looking for Nutrition Education from a Dietitian?
Here are some of my educational posts you may enjoy:
I hope you enjoy this recipe as much as I do. I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram….I LOVE knowing there’s people out there trying out my recipes! 🙂 IG: @mallorythedietitian.
📖 Recipe
Viral Cottage Cheese Wrap Recipe (Easy, High Protein)
Equipment
- 1 food processor or blender
Ingredients
- 1 cup cottage cheese 220g (I use low-fat Good Culture brand for this recipe)
- 2 eggs
- ½ teaspoon garlic powder about 1g (or 1 clove garlic)
- ⅛ teaspoon black pepper
- filling of choice (I use chicken, tomatoes, arugula, and balsamic glaze)
Instructions
- Preheat oven to 350°F (175°C) and line a baking sheet with parchment paper. Spray the parchment paper with cooking spray to grease it.
- Combine cottage cheese, egg whites, garlic powder, and black pepper in a food processor or blender. Blend for 30-40 seconds.
- Pour the mixture in a thin layer on the parchment paper and bake in the preheated oven for 35-40 minutes or until golden brown, rotating halfway through.
- Let it cool for at least 5 minutes and then carefully peel it from the parchment paper. Add your favorite fillings and enjoy!
- Hint: Don't forget to spray the parchment paper with oil to make sure the wrap doesn't stick to it.
Video
Notes
- Don't forget to spray the parchment paper with an oil spray to prevent sticking.
- I found that blending for 30-40 seconds was perfect. If you blend it for too long, you will end up with a sunken wrap.
- Rotate it halfway through cooking so prevent edges from burning.
- Be careful when peeling it from the parchment paper and wrapping your fillings. It is pretty sturdy but it will fall apart if it's not handled carefully!
Sarah
This is the besttttt. Already made it twice!
Mallory
Hi Sarah,
Thank you for taking time to leave a review, it means so much to me to know that you loved the recipe! 😊 Please let me know if there are any recipes/recipe ideas you want me to share, I love getting ideas from my readers! Have a great day!
-Mallory
Amber
this turned out so freaking good! I did mine without the chicken and did turkey instead and it was delish. Love your recipes!
Mallory
Hi Amber,
Thank you for taking time to leave a review, it means so much to me to know that you loved the recipe and turkey sounds great in this wrap too! 😊 Please let me know if there are any recipes/recipe ideas you want me to share, I love getting ideas from my readers! Have a great day!
-Mallory