At first, this cottage cheese wrap might sound a bit unusual, but once you try it, you will wonder why you did not make it sooner. To make the wrap, blend cottage cheese with eggs and fresh herbs, spread the mixture thin, and bake it until it becomes flexible, slightly chewy, and strong enough to hold plenty of filling. There is no flour or tortilla, and it has much more protein than anything you would find in the bread aisle.
The filling is what ties it all together: pesto-tossed shredded chicken, creamy hummus, peppery arugula, and tangy roasted tomatoes. After you roll and slice the wrap into pinwheels, you have a lunch that looks great, is easy to take with you, and keeps you full for hours. It is a practical, protein-rich meal that fits easily into any eating plan.
Nutrition
414 Calories | 22g Fat | 11g Carbohydrates | 41g Protein | 2g Fiber
Per Serving
Serves 4
Ingredients
Cottage Cheese Wrap:
- 1 1/2 cups low-fat cottage cheese, drained if watery
- 3 large eggs, lightly beaten
- 1/4 cup sliced chives
- 1/4 cup flat-leaf parsley leaves, chopped
Filling:
- 1 Tbsp olive oil
- 2 boneless skinless chicken breasts (8 oz each)
- 2 Tbsp pesto
- 1/2 cup hummus
- Half of a 5 oz package of baby arugula
- 2/3 cup roasted tomatoes, choppeda
Directions
- Preheat the oven to 350°F. Line a large rimmed baking sheet with parchment paper.
Make the wrap batter. Add the drained cottage cheese and lightly beaten eggs to a blender and blend on high until completely smooth. Add the chives and parsley and blend just until combined, about 5 seconds. Do not over-blend. - Bake the wrap. Pour the batter onto the prepared baking sheet and spread into an even layer approximately 14 by 10 inches. Bake for 27 to 30 minutes, rotating the pan halfway through, until lightly golden in spots and fully set. Let cool on the baking sheet for 10 minutes before handling.
- Cook the chicken. While the wrap bakes, heat the olive oil in a large skillet over medium heat. Add the chicken breasts and cook until lightly golden on the bottom, 4 to 5 minutes. Reduce the heat to medium-low, flip the chicken, cover, and cook until the internal temperature reaches 165°F, about 8 to 10 minutes more. Remove from the heat and let rest, covered, for 5 minutes. Transfer to a cutting board, cool slightly, and shred using two forks.
- Season the chicken. In a medium bowl, toss the shredded chicken with the pesto until evenly coated. Refrigerate until ready to assemble.
- Assemble the pinwheels. Invert the cooled wrap onto a cutting board and carefully peel off the parchment paper. Spread the hummus evenly over the entire surface. Layer the arugula, pesto chicken, and chopped roasted tomatoes across the top.
- Roll and slice. Starting from the long edge closest to you, roll the wrap tightly into a log. Cut crosswise into 8 equal pinwheels and serve immediately.
Pro-Tips
- Drain the cottage cheese before blending. If your cottage cheese has visible liquid on top, pour it off or press it through a fine-mesh strainer for a minute before blending. Excess moisture leads to a wet batter and a wrap that will not set properly or hold its shape when filled and rolled. This one step makes the difference between a wrap that works and one that falls apart.
- Beat the eggs before adding them to the blender. Lightly beating the eggs before adding them gives you a head start on mixing and reduces the risk of over-blending the batter. Over-blending incorporates too much air and can affect the final texture. A few quick pulses after the eggs are already beaten is all you need.
- Let the wrap cool completely before peeling. The wrap continues to firm up as it cools. Trying to peel the parchment while it is still warm risks tearing it. Ten minutes on the pan at room temperature is the minimum, and waiting a full 15 to 20 minutes gives you the sturdiest, most flexible result.
- Do not overfill before rolling. The wrap is thinner than a standard flour tortilla and stretches less. Keep the filling layers even and avoid piling too much in any one spot. A well-distributed, moderate amount of filling is what allows you to roll the log tightly without cracking or tearing.
- Customize the batter with seasonings. The base wrap is intentionally neutral, so it works with any filling. Add a pinch of garlic powder, a few Tbsp of grated Parmesan, your favorite spice blend, or different fresh herbs directly into the batter before baking to build more flavor into the wrap itself. This is especially useful if you plan to use it with savory or spiced fillings.
Taking control of your nutrition starts with practical skills. This recipe is more than just a meal; it’s a blueprint for using what you have to create something nourishing and delicious. By incorporating simple, sustainable habits like this into your routine, you can build lasting skills that support your goals and simplify your busy life.
