Greek Veggie Cottage Cheese Wrap

Fresh, vibrant, and protein-packed, these Greek Veggie Cottage Cheese Wraps are a deliciously healthy take on the classic wrap. The star of the show? A homemade cottage cheese wrap base that’s low-carb, gluten-free, and holds together beautifully. Stuffed with crisp veggies, creamy feta, briny olives, and optional chickpeas for extra fiber, these wraps are perfect for lunch, meal prep, or a light, refreshing dinner. Add a drizzle of olive oil or tzatziki for that perfect Mediterranean flair.

Ingredients

For the wrap base:

• 1 cup low-fat cottage cheese
• 1 large egg (optional, helps bind the wrap)
• Salt, pepper, garlic powder, and Italian seasoning to taste

For the filling:

• ½ cup chopped cucumber
• ½ cup chopped tomato
• ¼ cup finely chopped red onion
• ¼ cup crumbled feta cheese
• ½ cup drained chickpeas
• 2 tablespoons chopped kalamata olives or grape tomatoes
• 2–3 lettuce leaves or a handful of spinach
• Optional: olive oil or tzatziki sauce for drizzling
• Salt and pepper to taste

Instructions

Make the wrap base:

1. Preheat oven to 175°C (350°F).
2. In a blender, combine cottage cheese, egg (if using), and seasonings. Blend until smooth.
3. Spread the mixture thinly onto a parchment-lined baking sheet, shaping it into a large circle or rectangle.
4. Bake for 25–35 minutes, or until the wrap is firm and golden.
5. Let it cool completely before filling—it’ll firm up as it rests.

Prepare the filling:

1. In a medium bowl, combine cucumber, tomato, red onion, chickpeas, feta, and olives.
2. Season with salt and pepper to taste.
3. Drizzle with olive oil or a spoonful of tzatziki if desired.

Assemble the wraps:

1. Lay the cooled wrap flat on a clean surface or plate.
2. Start with the lettuce or spinach, then layer the veggie mixture down the center.
3. Add any additional drizzles of olive oil or tzatziki for creaminess.
4. Roll up burrito-style, slice in half, and enjoy immediately—or wrap tightly for a fresh meal on the go.

Variation

1. Make it vegan:
   Swap out the cottage cheese for a dairy-free cottage cheese alternative (like almond- or soy-based versions), omit the egg, and use plant-based feta or tofu crumbles. Chickpeas already bring a great source of plant protein, so this keeps the wrap hearty and satisfying without animal products.
2. Mediterranean chicken version:
   Add some grilled or shredded lemon-herb chicken breast to the veggie mix for a protein-packed, omnivorous twist. This variation is great if you want something a bit more filling or you’re cooking for mixed dietary needs.
3. Mediterranean bowl instead of wrap:
   Skip the baking step altogether and serve the veggie mix over a scoop of cottage cheese or mixed greens for a fast, wrap-free power bowl. Drizzle with olive oil and a sprinkle of za’atar or oregano to punch up the flavor.

Cooking Notes

1. Wrap thickness matters:
   Spread the cottage cheese mixture thinly and evenly across the parchment to ensure it cooks uniformly. Too thick, and it might stay soft in the center; too thin, and it could become brittle or crack when rolling.
2. Cooling is key for wrap texture:
   Let the wrap base cool fully before handling—it firms up as it sits and becomes more flexible. If it’s too warm, it may tear when rolling.
3. Adjust seasoning in the base:
   Don’t be shy with garlic powder, Italian seasoning, or a pinch of chili flakes if you like heat. The wrap itself is mild, so seasoning gives it a flavor boost before you even get to the filling.

Serving Suggestions

1. Pair with Mediterranean-style sides:
   Serve your wrap with warm pita chips, dolmas (stuffed grape leaves), or a small bowl of hummus. These flavors naturally complement the Greek-inspired ingredients in the wrap.
2. Add a light soup or salad:
   Pair with a chilled cucumber soup or a simple Greek side salad with lemon-oregano vinaigrette for a refreshing, balanced meal that feels restaurant-worthy.
3. For presentation and flavor, garnish thoughtfully:
   Top with a few crumbles of extra feta, a wedge of lemon for squeezing, and a sprig of parsley or dill. These not only add a bright finish but elevate the look and flavor of the wrap—great if you’re serving to guests or prepping for a photo.

Tips

1. Make the wrap base ahead of time:
   The cottage cheese wrap stores well in the fridge for up to 3 days in an airtight container. This makes it a great option for meal prep—just grab, fill, and roll when you’re ready to eat.
2. Drain and dry your veggies well:
   Excess moisture from cucumbers, tomatoes, or chickpeas can make the wrap soggy. Pat everything dry with a paper towel before mixing the filling, especially if you’re prepping the wraps to eat later.
3. Don’t overfill the wrap:
   It’s tempting to load it up, but too much filling makes it hard to roll and can cause tearing. Stick to the suggested quantities, or fold more gently like a taco if you’re going big on the filling.

Prep Time:

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes

Nutritional Information (Per wrap, approximate)

• Calories: 260 kcal
• Protein: 20g
• Sodium: 520mg

Frequently Asked Questions

1. Can I make the cottage cheese wrap base in advance?
   Absolutely! You can make the wrap base up to 3 days ahead of time. Store it in an airtight container in the fridge. When ready to use, let it sit at room temperature for a few minutes to regain flexibility before filling and rolling.
2. Is there a way to make this recipe dairy-free?
   Yes! You can substitute dairy-free cottage cheese and feta (made from almonds, cashews, or soy). Just omit the egg or use a vegan binder like a flax egg (1 tablespoon ground flaxseed + 2.5 tablespoons water) if needed.
3. Can I freeze the cottage cheese wraps?
   While it’s best fresh, you can freeze the baked wrap base. Layer parchment paper between each wrap to prevent sticking, and store in a freezer bag or container. Thaw overnight in the fridge and gently reheat or bring to room temperature before using.
4. What else can I fill this wrap with?
   Get creative! Roasted red peppers, grilled zucchini, leftover quinoa, hummus, or even avocado make great additions. Just keep the moisture content in check to avoid sogginess.

Conclusion

These Greek Veggie Cottage Cheese Wraps strike the perfect balance between wholesome and flavorful. With a protein-rich, low-carb base and a fresh, crunchy filling inspired by Mediterranean flavors, they’re a great go-to for meal prep, quick lunches, or light dinners. Whether you’re sticking to vegetarian eating, looking for a gluten-free option, or just want something easy and nourishing, this wrap ticks all the boxes. Serve it up with your favorite toppings and enjoy a fresh, filling bite every time!

Greek Veggie Cottage Cheese Wrap

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• Author: Avery
• Total Time: 45 minutes
• Yield: Makes 2 wraps 1x

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Description

Fresh, vibrant, and protein-packed, these Greek Veggie Cottage Cheese Wraps are a deliciously healthy take on the classic wrap. The star of the show? A homemade cottage cheese wrap base that’s low-carb, gluten-free, and holds together beautifully. Stuffed with crisp veggies, creamy feta, briny olives, and optional chickpeas for extra fiber, these wraps are perfect for lunch, meal prep, or a light, refreshing dinner. Add a drizzle of olive oil or tzatziki for that perfect Mediterranean flair.

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Ingredients

Scale 1x2x3x

For the wrap base:

• 1 cup low-fat cottage cheese
• 1 large egg (optional, helps bind the wrap)
• Salt, pepper, garlic powder, and Italian seasoning to taste

For the filling:

• ½ cup chopped cucumber
• ½ cup chopped tomato
• ¼ cup finely chopped red onion
• ¼ cup crumbled feta cheese
• ½ cup drained chickpeas
• 2 tablespoons chopped kalamata olives or grape tomatoes
• 2–3 lettuce leaves or a handful of spinach
• Optional: olive oil or tzatziki sauce for drizzling
• Salt and pepper to taste

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Instructions

Make the wrap base:

1. Preheat oven to 175°C (350°F).
2. In a blender, combine cottage cheese, egg (if using), and seasonings. Blend until smooth.
3. Spread the mixture thinly onto a parchment-lined baking sheet, shaping it into a large circle or rectangle.
4. Bake for 25–35 minutes, or until the wrap is firm and golden.
5. Let it cool completely before filling—it’ll firm up as it rests.

Prepare the filling:

1. In a medium bowl, combine cucumber, tomato, red onion, chickpeas, feta, and olives.
2. Season with salt and pepper to taste.
3. Drizzle with olive oil or a spoonful of tzatziki if desired.

Assemble the wraps:

1. Lay the cooled wrap flat on a clean surface or plate.
2. Start with the lettuce or spinach, then layer the veggie mixture down the center.
3. Add any additional drizzles of olive oil or tzatziki for creaminess.
4. Roll up burrito-style, slice in half, and enjoy immediately—or wrap tightly for a fresh meal on the go.

Notes

• The wrap base can be made ahead and stored in the fridge for up to 3 days.
• For a vegan version, use a plant-based cottage cheese and skip the egg and feta—or use vegan alternatives.
• Feel free to swap chickpeas with white beans or lentils for a different protein boost.

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Category: Lunch, Light Meal, Meal Prep
• Method: Baked, Assembled
• Cuisine: Mediterranean, Greek-inspired

Nutrition

• Serving Size: 1 wrap
• Calories: ~260 kcal
• Sugar: 4g
• Sodium: 520mg
• Fat: 12g
• Saturated Fat: 4g
• Unsaturated Fat: 7g
• Trans Fat: 0g
• Carbohydrates: 18g
• Fiber: 4g
• Protein: 20g
• Cholesterol: 55mg

Keywords: cottage cheese wrap, Greek wrap, high-protein lunch, low carb wrap, vegetarian wrap