SnacksLow carb€€
Flourless Cottage Cheese Wrap Sandwich
Make a quick and filling cottage cheese wrap sandwich that has taken social media by storm. This flourless, high-protein recipe is the perfect choice for a healthy meal that will keep you full for hours.
Prep time
10 min
Cook time
30 min
Total time
40 min
Servings
2
Recipe
For the wrap (base)
Cottage cheese, full fat, large or small curd
250 gEggs, Grade A, Large, egg whole
2 pieceSpices, garlic powder
1 tspSpices, basil, dried
1 tspSalt, table, iodized
1 pinchSpices, pepper, black
1 pinchFor the filling (suggested)
Ham, turkey, sliced, extra lean, prepackaged or deli
60 gSpinach, baby
30 gAvocados, raw, all commercial varieties
0.5 mediumTomatoes, grape, raw
4 piecePer servingTotal
Calories:312.8 kcal625.5 kcal
Protein:28.3 g56.5 g
Carbohydrates:11.6 g23.1 g
Fiber:4 g7.9 g
Water:201.2 ml402.4 ml
Fat:17.6 g35.2 g
Micronutrients
Sugar:4 g8 g
Saturated fat:4.8 g9.5 g
Cholesterol:227.4 mg454.7 mg
Sodium:868.7 mg1737.4 mg
Potassium:655.9 mg1311.7 mg
Calcium:206.8 mg413.6 mg
Iron:4.2 mg8.3 mg
Magnesium:66.8 mg133.6 mg
Zinc:2.4 mg4.8 mg
Phosphorus:431.8 mg863.6 mg
Vitamin C:7.8 mg15.6 mg
Vitamin A:172.3 µg344.6 µg
Vitamin D:1.2 µg2.3 µg
Vitamin B12:1.1 µg2.1 µg
Instructions
1
Preheat the oven to 190 °C. Line a baking sheet with parchment paper (it's recommended to lightly grease the paper with olive oil spray).
2
In a blender, combine the cottage cheese, eggs, garlic powder, oregano, salt and pepper. Blend for about 30 seconds, until the mixture is completely smooth and lump-free.
3
Pour the mixture onto the baking sheet and spread it with a spatula into a thin, even rectangle (about 0.5 cm thick).
4
Bake for 25–30 minutes, or until the edges turn golden brown and the center is firm to the touch. Remove the wrap from the oven and let it cool for at least 10 minutes. This is essential so you can easily peel it off the paper.
5
Once cooled, carefully peel off the wrap, fill it with spinach, turkey, avocado and tomato, then roll it tightly into a sandwich.
Nutritional benefits
Thanks to its exceptionally high content of quality protein and low glycemic index, this meal helps maintain muscle mass and stable blood sugar levels throughout the day.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.