High-Protein Breakfast Wrap with Cottage Cheese, Avocado, Bacon & Poached Egg
A creamy, savory, protein-packed breakfast wrap that keeps you full for hours. Fluffy cottage cheese, buttery avocado, crispy bacon, and a perfectly runny poached egg wrapped in a warm tortilla—simple, nourishing, and satisfying.
Time
Prep: 10 minutes
Cook: 10 minutes
Total: 20 minutes
Ingredients
1 large whole-wheat or protein wrap
½ cup cottage cheese (full-fat or low-fat)
½ ripe avocado, sliced or mashed
2 slices beef or turkey bacon, cooked crispy
1 large egg
Salt & black pepper, to taste
Chili flakes or paprika (optional)
Lemon juice (a few drops, optional)
Olive oil or butter (for warming wrap)
Instructions
1️⃣ Poach the Egg
Bring a small pot of water to a gentle simmer.
Add a splash of vinegar (optional).
Crack egg into a small bowl and gently slide into water.
Cook 3–4 minutes for a runny yolk. Remove and drain.
2️⃣ Prepare the Filling
Cook bacon until crispy; set aside.
Mash cottage cheese lightly with salt, pepper, and a few drops of lemon juice.
Slice or mash avocado and season lightly.
3️⃣ Warm the Wrap
Lightly heat tortilla in a pan with a touch of olive oil or butter until soft and warm.
4️⃣ Assemble
Spread cottage cheese evenly on the wrap.
Layer avocado, bacon, and poached egg.
Sprinkle with black pepper and chili flakes if using.
5️⃣ Wrap & Serve
Fold tightly and enjoy warm.
Tips & Variations
Extra protein: Add egg whites or grilled chicken slices
Low-carb: Use a lettuce wrap
Dairy-free: Swap cottage cheese with hummus
Why It’s Perfect
High protein for energy and satiety
Balanced fats from avocado
Great for breakfast or post-workout
Keeps you full without heaviness
Nutritional Information
Calories: ~430 kcaL
Protein: ~32 g
Carbs: ~28 g
Fats: ~24 g