High-Protein Breakfast Wrap with Cottage Cheese & Avocado
A quick, filling, and protein-rich breakfast wrap made with creamy cottage cheese, fresh avocado, and eggs. This wrap is Mediterranean-friendly, non-spicy, and perfect for busy mornings or post-workout fuel.
Prep: 5 minutes
Cook: 7–8 minutes
Total: ~15 minutes
Ingredients
Wrap Base
1 whole-wheat tortilla or wrap
Protein Filling
2 eggs
½ cup cottage cheese (full-fat or low-fat)
Fresh Add-ins
½ ripe avocado, sliced or mashed
¼ cup cherry tomatoes, sliced
Handful of spinach or arugula
Seasoning
Salt & black pepper, to taste
½ tsp olive oil
Instructions
1️⃣ Cook the Eggs
Heat olive oil in a pan over medium heat.
Scramble eggs gently with salt and pepper until just set.
2️⃣ Warm the Wrap
Lightly warm the tortilla in a dry pan for 20–30 seconds to make it pliable.
3️⃣ Assemble
Spread cottage cheese evenly over the wrap.
Add scrambled eggs, avocado, tomatoes, and greens.
4️⃣ Wrap & Serve
Fold tightly into a wrap.
Slice in half and enjoy warm.
Why This Wrap Works
High protein from eggs + cottage cheese
Healthy fats from avocado
Keeps you full for hours
Simple, clean Mediterranean ingredients
Tips & Variations
Extra protein: Add grilled chicken slices or smoked salmon
Herby flavor: Sprinkle dried oregano or fresh basil
Low-carb option: Use a lettuce wrap instead of tortilla
Meal prep: Keep filling ready and assemble fresh in the morning
Nutritional Information
Calories: ~420 kcal
Protein: ~28–30 g
Carbohydrates: ~32 g
Healthy fats: ~20 g