Spicy Cottage Cheese Wraps
Spicy Cottage Cheese Wraps are a fusion of creamy, protein-rich cottage cheese, bold spices, crisp veggies, and a soft wrap. This recipe is a wholesome, flavorful, and quick-to-prepare meal ideal for vegetarians or anyone looking for a lighter high-protein option. It’s perfect for meal prep, lunchboxes, or a post-workout meal.
Prep Time & Details
Prep Time: 15 minutes
Cook Time: 5–7 minutes
Total Time: 20–22 minutes
Servings: 2 large wraps (or 3–4 small wraps)
Difficulty: Easy
Dietary Info: Vegetarian, High-Protein, Can be made Gluten-Free
Ingredients
For the Spicy Cottage Cheese Filling:
1 cup cottage cheese (full-fat or low-fat)
1 tablespoon olive oil
½ teaspoon cumin seeds
1 small onion, finely chopped
1 small tomato, finely chopped (optional)
1 small green chili or ½ teaspoon chili flakes (adjust to taste)
¼ teaspoon turmeric powder
½ teaspoon garam masala or taco seasoning
Salt to taste
1 tablespoon fresh cilantro or parsley, chopped
Juice of ½ lemon or lime
For Assembly:
2 large whole wheat wraps (or tortillas, flatbreads)
½ cup shredded lettuce or spinach
½ bell pepper, thinly sliced
¼ cup shredded carrots or cucumber sticks
Optional: pickled onions, jalapenos, or a drizzle of hot sauce
Instructions
Prepare the Spicy Cottage Cheese Filling:
Heat olive oil in a skillet over medium heat.
Add cumin seeds. When they start to sizzle, add onions and saute until soft.
Add green chili (or chili flakes), tomato, turmeric, and salt. Cook for 2 minutes.
Stir in cottage cheese and cook for 2–3 minutes until warmed and combined. Do not overcook to avoid curdling.
Add garam masala (or taco seasoning), lemon juice, and cilantro. Stir well. Remove from heat.
Warm the Wraps:
Heat each wrap in a skillet or microwave for 10–15 seconds until soft and pliable.
Assemble the Wraps:
Lay the wrap flat. Place lettuce or spinach in the center.
Spoon the spicy cottage cheese mixture over the greens.
Add sliced veggies like bell peppers, carrots, cucumbers, or pickled onions.
Optionally drizzle with hot sauce for extra spice.
Wrap & Serve:
Fold the bottom, then roll tightly from one side like a burrito.
Cut in half and serve immediately, or wrap in foil/parchment for on-the-go meals.
Notes & Tips
Gluten-free option: Use gluten-free wraps or lettuce leaves.
Make it vegan: Swap cottage cheese with crumbled tofu or mashed chickpeas.
Storage tip: The filling can be stored for 2–3 days in the fridge. Assemble wraps fresh.
Add crunch: Include roasted peanuts or sunflower seeds.
Mild version: Omit chili and use paprika for a subtle warmth without heat.
FAQs
Q: Can I use paneer instead of cottage cheese?
A: Yes! Grated or crumbled paneer works great and adds a firmer texture.
Q: Is this wrap suitable for kids?
A: Yes, just reduce or eliminate the chili to make it milder.
Q: Can I eat it cold?
A: Absolutely. It works well as a cold lunch wrap or packed meal.
Q: How do I keep the wrap from getting soggy?
A: Layer greens first, avoid watery veggies, and don’t overfill.
Q: What can I serve it with?
A: Serve with a side of Greek yogurt dip, fresh fruit, or a light salad.
Nutritional Information
Calories: 290
Protein: 17g
Fat: 12g
Carbohydrates: 26g
Fiber: 5g
Sugar: 4g
Sodium: 480mg
Calcium: 20% DV
Vitamin A: 60% DV
Vitamin C: 35% DV