Cottage cheese and egg wraps are now a hot item when it comes to Instagram posts on healthy eating.  In fact, cottage cheese is the new “Super Food.”  You may be asking “and why is cottage cheese the new “Super Food?”  Because you can add cottage cheese indiscriminately without recipients even knowing and BOOM, your scrambled eggs, protein shake or a variety of other recipes gets an instant infusion of protein.  Now that you know, I’m sure you’ll find some places to do it yourself. 

     Ok, now back to the wrap.  Sandwich bread, wraps and pita bread are all ways of enclosing the contents of a meal or salad.  Some like to keep their carbs down to healthy carbs like vegetables rather than white flour and gluten.  Well. Here’s a way to do that and with complete protein.  With ingredients of eggs, cottage cheese. Salt pepper and a little cayenne pepper blended in a blender, then poured onto a parchment lined baking sheet, you know exactly what is in your wrap.  Let the wrap cool a bit after baking for 30 minutes or so-start checking after 25 minutes.  Fill your wrap with vegetables of choice.  Top with your favorite vinaigrette, I prefer my homemade Apple Cider version and you have something utterly delightful for your lunch.  I like to add some crumbled feta cheese on top. More protein yet.

     Take a little inventory of your protein intake for a couple of days.  The days I find myself more tired, I think back to what I ate or rather didn’t eat during the day and most times, it’s that I didn’t consume enough protein or I missed the mark on hydrating.  Alright.  Enough.  Here’s the recipe.  Each ones has about 32 grams of protein.

Preheat your oven to 320 degrees


     For Wrap

     -8 ounces cottage cheese

     - 2 eggs

    -1/8 teaspoon Cayenne pepper

-Pinch of salt and pepper

    For Filling (Your Favorite Vegetables. Here are mine) Also, you can spread with the cream cheese, sprinkle with the Apple Cider Vinaigrette, use both or neither.

  -Cream cheese (I use Neufchâtel, it’s a little softer and easier to    spread and has less calories.  I don’t use fat free)

     -Grated Radish

     -Shredded Carrots

     -Chopped Spinach

     -Chopped Purple Cabbage

     -Cucumber slices

     -Bell pepper (sliced or chopped)

     -Chopped Tomato

     -Chopped Walnuts

     -Feta cheese (if desired)

-Chopped Avocado

Apple Cider Vinaigrette

       -1/2 cup extra virgin olive oil

       -1/2 cup apple cider vinegar

       -1 Tablespoon Dijon mustard

-1/4 teaspoon Turmeric

-Coarse salt and freshly ground black pepper to taste.


    1.  Mix all of the ingredients in a blender until smooth.

    2.  Line a cookie sheet with parchment paper.  The first time I made this I used a cheap 9x13 metal pan that was uneven.  It did not make for a flat wrap.  Use you good cookie sheet.  Fold the edges upward to prevent mixture from spilling.

    3. Pour the mixture onto the parchment lined baking sheet,                   spreading it into a rectangle with a spatula.

    4.  Bake for 30-35 minutes, depending on your oven.  I start checking at about 26 minutes.  While your wrap is cooking, wash, chop and prepare your vegetables (& Feta cheese, if using) and make your dressing, if you are making dressing.

    5.  Allow your wrap to cool slightly.  I cut the wrap in 2.

    6.  After wrap cools, spread with cream cheese (or not) add vegetables/feta, top with dressing, if desired and wrap up securing with a toothpick if you wish.  Use a few extra vegetables as garnish on your plate.  Enjoy!!

  1. For vinaigrette, place all ingredients in a blender. Whizz. I like to store dressing in a jar with a tight lid in the refrigerator.
Author, Mary Yana Burau