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This cottage cheese wrap recipe is a high protein, low carb alternative to traditional wraps. Made with cottage cheese and egg whites, it bakes into a soft, flexible wrap with 37g of protein per serving.
Since you are here and you love cottage cheese recipes, you have to check out this high protein edible cottage cheese cookie dough, my high protein nacho cheese, cottage cheese frozen bark perfect for summer, as well as this low carb pizza bowls recipe!
This wrap originally went viral on TikTok, and after testing it multiple times, I can confidently say it lives up to the hype, but with a few tweaks to make it softer, more flexible, and easier to use for everyday meals.
Why This Is One of the Best High Protein Wrap Recipes
Made with cottage cheese and egg whites, this wrap delivers about 37 grams of protein while staying low in carbs and under 250 calories. It bakes into a soft, flexible wrap that doesn’t crack when folded, making it perfect for breakfast wraps, lunch sandwiches, or even a high protein pizza crust. Simple, filling, and easy to meal prep, this cottage cheese egg white wrap just works.
Why You’ll Love This Cottage Cheese Wrap
- Naturally high in protein with simple ingredients
- Low carb and under 250 calories per wrap
- Flexible and sturdy, no cracking when folded
- Easy to meal prep for the week
Ingredients for this high-protein cottage cheese wrap recipe
- Cottage Cheese– I am using the low fat cottage cheese but feel free to use whichever one you like! Full fat cottage cheese would work well here too. It would just increase the calories slightly.
- Egg whites- I wanted to up the protein content but you could also use just 2 eggs instead of egg whites if you don’t have them handy.
- Salt, pepper, and garlic powder- These are the seasonings that I used but you can use whatever you like for example dried basil, or Italian seasoning.
How to make the easiest cottage cheese wrap
This is how you can make this high protein wrap recipe. Make sure to scroll down to the recipe card for the full detailed instructions!
- To a blender add the cottage cheese, egg whites, and the spices and blend well.
- Line a large sheet pan with parchment paper and spray with nonstick cooking spray.
- Spread the mixture into a thin layer on the prepared baking sheet.
- Bake for 35-40 minutes or until the wrap is lightly golden on top and has thickened up a bit but is still soft to the touch.
Storage
You can store this wrap in an airtight container or in a ziplock bag in the fridge for up to 3 days.
You can also freeze these wraps in an airtight container or a ziplock back for longer! To thaw just allow it to sit at room temperature for a little or in the fridge overnight!
Frequently asked questions – FAQ
Because eggs bind the cottage cheese and give this wrap structure, I do not recommend making it without egg whites or whole eggs. Without them, the wrap will not set properly.
This full wrap contains about 229 calories and 37 grams of protein.
Store in an airtight container in the fridge for up to 2–3 days. You can also freeze and thaw overnight in the fridge.
Whatever you’d like! I love adding a spreadable cheese in these (as if the cottage cheese wasn’t enough) as well as veggies like arugula, tomatoes, cucumbers, a drizzle of good olive oil like the Graza drizzle, and some balsamic glaze.
Yes. Use two whole eggs in place of the egg whites. The wrap will be slightly higher in fat.
Yes. Bake the wrap fully, then top with sauce and toppings and bake again until melted and bubbly.
High Protein Viral Tiktok Cottage Cheese Wrap Recipe
Ingredients
- 1 cup cottage cheese
- 1/3 cup egg whites
- 1/4 teaspoon salt
- 1/4 teaspoon garlic powder
- 1/4 teaspoon black pepper
Filling- This is all based on preference so fill your wrap with whatever you enjoy most!
- Laughing Cow cheese wedge
- Arugula or any greens you have
- Tomatoes
- Olives
- Deli meat or sliced chicken
- Olive oil
- Salt
- Balsamic glaze
Instructions
- Preheat the oven to 350F then line a large baking sheet with parchment paper. Spray the parchment paper with cooking spray to keep the wrap from sticking. This is super important!
- In a blender blend the cottage cheese, egg whites, and spices together until smooth.1 cup cottage cheese, 1/3 cup egg whites, 1/4 teaspoon salt, 1/4 teaspoon garlic powder, 1/4 teaspoon black pepper
- Pour on the prepared baking sheet, and spread the mixture to get a layer that is thin but not so thin that you can see the parchment paper at the bottom. I spread mine in a 15X1-0inch pan, you don't have to use this specific size but keep that in mind when you are spreading the mixture.
- Bake for 35 minutes. But up to 50 minutes depending on the thickness of your wrap. You want the wrap to be golden brown on top and slightly soft to the touch.
- Allow the wrap to cool down slightly before using it to make your favorite wraps!
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Mine are falling apart, what can I do?
You might’ve spread the cottage cheese too much. With this recipe I really found that practice makes perfect!! Hope it works out next time, just try to spread the mixture evenly throughout!
I can’t keep mine from burning. I’ve turned it down to 325 and it still burns before the middle is cooked. HELP!
My guess is that you’re pan is sitting too close to the heat source in the oven. Try to adjust your racks away from the heat source or you could loosely cover the top of the baking pan with aluminum foil.
Mine fell apart. Am I doing something wrong? Taste was delicious but had to eat with a fork.
You will just need to bake it less next time. Oven temperatures can vary and how close it is to the heat source.
Can you make ahead and keep some in the refrigerator?
Yes, you sure can 🙂
Hi there!!
have you tried making these in the air fryer? Thank ypu!!
I made this and when I folded them it broke – it wasn’t pliable like a wrap at all and no chance of rolling them like in the picture. where did I go wrong?
You might just need to bake it less next time. How close it is to the heat source matters and oven temps can vary.
Tried these today. Absolutely delish!! Will be making them again shortly.
So glad to hear that!
so excited to try this…just a clarification, please! in your response about using whole eggs, you said replace the 1/2 cup whites with 2 eggs… however, in the recipe card it lists 1/3 cup whites 🤔 which is correct? thank you!
Thank you for pointing that out! It should’ve said to replace 1/3 cup of egg whites with 2 whole eggs!
Just wondering. Has anyone tried it with the fake eggs or replacement eggs
Can’t wait to try this recipe! Any chance you know if it freezes well?
It freezes so well! I froze it folded in a ziplock bag then thawed it in the fridge two days layer and made a delicious wrap out of it!
Hello. May I ask how did you store them in the Freezer? Did you wrap then in something before putting into Zip lock bags?
When I make a few I wrap them in wax paper so they don’t stick but if I am freezing just one of a little piece of one, a plastic bag is just fine.
These were bomb!
Enjoy!
Great recipe!! So healthy too
You know it!!
Awesome!