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• This Cottage Cheese Wrap Recipe Is My New Favorite High Protein Lunch
• Ingredients & Substitutions
• How To Make Cottage Cheese Wraps
• My Recipe Tips
• Cottage Cheese Wrap Recipe card
• Filling Ideas
• Recipe Reviews

This Cottage Cheese Wrap Recipe Is My New Favorite High Protein Lunch

This cottage cheese wrap has taken over my lunch rotation. While I’ve made cauliflower tortillas and jicama wraps in the past, I’ve been on a serious high-protein recipe kick lately, and these fit the bill better than any other wrap I’ve tried. Here’s why they’re my new favorite high-protein lunch:

• Surprisingly neutral flavor – Even though the main ingredient is cottage cheese, you can’t taste it. These protein wraps come out savory and mild, and work with almost any filling.
• Soft, flexible, better texture – These really are sturdy enough to roll without breaking. And while I’ve seen some recipes that use cottage cheese and eggs alone, I added a few simple extras that made the texture better.
• Super easy – This cottage cheese wrap recipe is ready in just half an hour, with only 5 minutes of actual prep time and minimal cleanup. And since it stores well, you can make it ahead.
• Packed with protein – Each wrap has over 19 grams of protein, and that’s before you add any fillings! Once I add those, I usually end up with over 40 grams for the meal.
• Just a few simple ingredients – Only 4 real food basics, plus optional spices if you like. They’re naturally low carb and gluten-free, too.

These cottage cheese wraps are a fun change from the usual lunch routine, and so easy to prep ahead. Grab your blender and make them with me!

Ingredients & Substitutions

Here I explain the best ingredients for my cottage cheese wrap recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Cottage Cheese – This is the base of the recipe and what gives the wraps their protein boost. I usually use 1% or 2% cottage cheese, but you can use full-fat for a richer flavor and texture. If you have more, use it to make my cottage cheese muffins or cottage cheese pancakes .
• Eggs – You’ll need 2 whole eggs and 2 egg whites. I tried this with one egg first and the protein wraps were not sturdy enough to roll. I also tried more whole eggs but they tasted very eggy; a mix of whole eggs and egg whites gave me the best texture and flavor.
• Mozzarella Cheese – Helps hold everything together and adds a chewy texture.
• Wholesome Yum Blanched Almond Flour – Gives the cottage cheese wrap a more bread-like texture. I recommend this one because it’s super fine, so your wraps don’t turn out gritty. Other types of flour would probably work — just avoid anything too coarse (like almond meal).
• Spices – A mix of Italian seasoning and garlic powder is optional, but covers up the cottage cheese flavor well without overpowering whatever you put inside.

How To Make Cottage Cheese Wraps

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Blend the ingredients. Add the cottage cheese, eggs, egg whites, mozzarella, almond flour, and any seasonings to a blender or food processor . Blend until the mixture is smooth and bubbly.
2. Pour the mixture onto a parchment-lined baking sheet . Spread it out into a thin, even layer. I take it all the way to the edges.

1. Bake the cottage cheese wraps. They’re ready when they look set and feel semi-firm, or you can leave them in a little longer if you want a more golden finish.
2. Cool and cut. Once the wraps aren’t piping hot anymore, cut into rectangles.
3. Fill and roll. Add your favorite fillings to one end of each piece and gently roll up your cottage cheese wrap. Repeat with the other pieces.

My Recipe Tips

• You can use a blender or a food processor, either one works. I used this blender , but the key is to blend until the batter is smooth.
• Make sure to spread the batter in an even layer all the way across the pan. If the edges are too thin, they can get crispy or burn before the rest is done. The easiest way to prevent that is to use a good, warp-resistant pan like this one and gently tap it on the counter after spreading to help everything settle evenly.
• You can flip the wraps, but not necessary. They’ll cook through just fine without it. But if you want that golden brown color on both sides, it only forms on the bottom. Wait until the cottage cheese wrap is mostly set, then flip gently. I find it helps to line a fresh piece of parchment on the pan first, then place the wrap face down onto it and carefully peel off the original paper.
• These sometimes puff up in the oven like a souffle, but will deflate quickly once you remove them. This is normal and fine.
• Let the cottage cheese and egg wrap cool completely before cutting. They firm up as they cool, which makes them much easier to slice and roll with toppings.
• The cottage cheese wrap can be delicate right out of the oven. The easiest way to move it is to slide the parchment paper straight from the pan onto a cutting board. Just go slow and support the bottom to avoid tears.
• Like most wraps, these are more flexible when warm. If they’ve cooled completely, you can gently microwave them or pop in the oven for a few minutes to soften. They do just fine cold after they are already rolled.
• Can you make round wraps instead? Yes, and I actually did this first. You’ll just need to leave 2 inches of space between them for spreading, which I found annoying because they didn’t fit on one pan. This does make them easier to flip if you want to go that route.

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 cup Cottage cheese ▢
• 2 large Eggs ▢
• 2 large Egg whites ▢
• 1 cup Mozzarella cheese (shredded) ▢
• 1/4 cup Wholesome Yum Blanched Almond Flour (for texture) ▢
• 1/2 tsp Italian seasoning (optional) ▢
• 1/4 tsp Garlic powder (optional) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C). Line a large baking sheet with parchment paper.
2. In a blender or food processor , combine the cottage cheese, eggs, egg whites, mozzarella cheese, almond flour, and seasonings (if using). Process until smooth.
3. Pour the batter onto the baking sheet and spread, about 1/8 inch thick. (I spread it to the edges.)
4. Bake the cottage cheese wraps for 8-10 minutes , until semi-firm, or up to 15 minutes if you want them more golden.
5. Cool for at least 15 minutes . Slide the parchment paper onto a cutting board and cut the wraps into 4 rectangles. Add your favorite fillings to one end of each rectangle and roll up the wraps.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cottage cheese wrap

• Tips: Check out my recipe tips above to help you get the right texture, make the process smoother, and get the best result for each cottage cheese wrap.
• Storage: Keep the wraps in an airtight container in the fridge for up to 5 days. They can stick together, so I place parchment paper between them to avoid this.
• Meal prep: You can make a batch at the beginning of the week and keep them in the fridge or freezer for quick, high-protein wraps any time. I’ve also actually wrapped the fillings in advance and they kept pretty well — just avoid anything too wet.
• Freeze: You can freeze them for up to 3 months. Let them cool completely, then freeze in a zip lock bag with parchment in between them. Thaw in the fridge or on the counter before using.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Cottage Cheese Wrap

Filling Ideas

In my pictures above, I stuffed my cottage cheese wrap with mayo , lettuce, tomatoes, red onion, turkey, and cheese for a classic deli vibe. Sometimes I add sliced avocado, bell peppers, or baked bacon .

These protein wraps also make the perfect base for sandwich-style salads. I’ve used them with my easy chicken salad or apple chicken salad (go-tos for lunches), crab salad or lobster salad when I feel fancy, and of course tuna salad , which is always a classic with some crisp lettuce.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Cottage Cheese Wrap

My cottage cheese wrap has the best sturdy, rollable texture and makes an easy, high protein lunch. 19 grams of protein before fillings!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/cottage-cheese-wrap/

Ingredients

• 1 cup Cottage cheese
• 2 large Eggs
• 2 large Egg whites
• 1 cup Mozzarella cheese (shredded)
• 1/4 cup Wholesome Yum Blanched Almond Flour (for texture)
• 1/2 tsp Italian seasoning (optional)
• 1/4 tsp Garlic powder (optional)

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C). Line a large baking sheet with parchment paper.
2. In a blender or food processor , combine the cottage cheese, eggs, egg whites, mozzarella cheese, almond flour, and seasonings (if using). Process until smooth.
3. Pour the batter onto the baking sheet and spread, about 1/8 inch thick. (I spread it to the edges.)
4. Bake the cottage cheese wraps for 8-10 minutes , until semi-firm, or up to 15 minutes if you want them more golden.
5. Cool for at least 15 minutes . Slide the parchment paper onto a cutting board and cut the wraps into 4 rectangles. Add your favorite fillings to one end of each rectangle and roll up the wraps.

Maya’s Recipe Notes

Serving size: 1 cottage cheese wrap

• Tips: Check out my recipe tips above to help you get the right texture, make the process smoother, and get the best result for each cottage cheese wrap.
• Storage: Keep the wraps in an airtight container in the fridge for up to 5 days. They can stick together, so I place parchment paper between them to avoid this.
• Meal prep: You can make a batch at the beginning of the week and keep them in the fridge or freezer for quick, high-protein wraps any time. I’ve also actually wrapped the fillings in advance and they kept pretty well – just avoid anything too wet.
• Freeze: You can freeze them for up to 3 months. Let them cool completely, then freeze in a zip lock bag with parchment in between them. Thaw in the fridge or on the counter before using.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)