Cottage Cheese Veggie Salad Wrap
The Cottage Cheese Veggie Salad Wrap is a refreshing and protein-rich vegetarian wrap that combines creamy cottage cheese, crisp fresh vegetables, and zesty seasoning—all tucked into a soft wrap. It’s light yet filling, rich in nutrients, and perfect for a quick, balanced meal that supports weight management, digestion, and energy levels.
Time & Details
Prep Time: 15 minutes
Cook Time: None (unless warming wraps)
Total Time: 15–20 minutes
Servings: 2 large wraps or 3 smaller wraps
Difficulty: Easy
Dietary Info: Vegetarian, High-Protein, Low-Calorie, Low-Fat
Ingredients
For the Filling:
1 cup cottage cheese (low-fat or full-fat)
½ cup cucumber, finely chopped or julienned
½ cup bell pepper (red or yellow), chopped
¼ cup red onion or scallions, thinly sliced
½ cup shredded carrot
1 small tomato, deseeded and diced
1 tablespoon fresh cilantro or parsley, chopped
1 teaspoon lemon or lime juice
Salt and black pepper to taste
Optional: chili flakes or a dash of hot sauce
Optional: ¼ teaspoon chaat masala or cumin powder (for Indian twist)
For the Wrap:
2 whole wheat or multigrain wraps (or tortillas)
1 cup baby spinach or lettuce leaves
Optional toppings: avocado slices, hummus spread, or grated beet
Instructions
Prepare the Veggie Salad Filling:
In a mixing bowl, combine cottage cheese with chopped veggies.
Add herbs, lemon juice, salt, pepper, and any optional spices.
Mix gently to combine, ensuring it stays chunky and not watery.
Prepare the Wrap Base:
Warm the wraps slightly on a skillet or in the microwave until soft.
Lay each wrap flat and add a layer of greens (spinach or lettuce).
Assemble the Wraps:
Spoon the cottage cheese veggie mixture onto the greens.
Spread evenly, keeping about 1 inch from the edges.
Add optional toppings like sliced avocado or hummus.
Wrap It Up:
Fold in the sides and roll tightly from the bottom to form a burrito-style wrap.
Slice in half and serve immediately, or wrap in parchment for later.
Notes & Tips
Avoid sogginess: Use firm cottage cheese and drain excess liquid if needed.
Meal prep tip: Store the filling separately; assemble wraps fresh for best texture.
Spicy version: Add jalapenos, chili flakes, or a drizzle of sriracha.
Low-carb version: Use a lettuce leaf or collard green instead of a tortilla.
Boost fiber: Add flax meal or hemp seeds to the filling.
FAQs
Q: Can I use paneer instead of cottage cheese?
A: Yes. Crumbled paneer adds a firmer texture and is great if you prefer a less tangy flavor.
Q: Is this wrap suitable for weight loss?
A: Yes. It’s low in fat and high in protein, which helps with satiety and muscle maintenance.
Q: How long can I store it?
A: The filling can be stored in the fridge for up to 2 days. Wraps should be assembled fresh.
Q: What wrap type works best?
A: Whole wheat or multigrain wraps work well. Gluten-free wraps are a good alternative.
Q: Can I add grains?
A: Yes! Add cooked quinoa, bulgur, or brown rice for a more filling version.
Nutritional Information
Calories: 280
Protein: 17g
Fat: 7g
Carbohydrates: 32g
Fiber: 5g
Sugar: 5g
Sodium: 450mg
Calcium: 18% DV
Iron: 12% DV
Vitamin C: 50% DV
Vitamin A: 60% DV