How to Make a high protein, low-carb Cottage Cheese Tortilla

If you’re looking for a creative way to boost your protein intake — without the carbs of a regular tortilla — this is your new go-to recipe: the cottage cheese tortilla.

It’s quick, versatile, and packed with muscle-building protein. Whether you’re aiming for fat loss, muscle gain, or just a healthier meal swap, this simple cottage cheese wrap can fit your goals.

Here’s how to make it (plus some ideas to fill it!):

Why a Cottage Cheese Tortilla?

✅ High protein — supports lean muscle & satiety

✅ Low carb — great swap for bread or tortillas

✅ Gluten-free

✅ Budget-friendly

✅ Takes 5–10 mins to prep

✅ Endless variations — sweet or savory

Basic Recipe: Cottage Cheese Tortilla

Ingredients:

• 1/2 cup low-fat or full-fat cottage cheese

• 1 large egg (or 2 egg whites)

• Optional: pinch of salt, garlic powder, or Italian herbs (for savory)

• Optional: cinnamon + vanilla (for sweet)

  
  

Instructions:

1️⃣ Add cottage cheese + egg to a blender or food processor.

2️⃣ Blend until totally smooth (about 20–30 seconds).

3️⃣ Heat a non-stick pan on medium heat (spray with a little olive oil or avocado oil).

4️⃣ Pour mixture into the pan — spread thin, like a crepe.

5️⃣ Cook 3–4 mins on one side until set and edges peel easily.

6️⃣ Flip carefully, cook 1–2 more mins.

7️⃣ Let cool slightly — it firms up as it cools.

How to Use It

Fill your cottage cheese tortilla with whatever fits your goals:

Savory options:

• Turkey, spinach & mustard

• Chicken, avocado & salsa

• Eggs & sautéed veggies

• Smoked salmon & cream cheese

Sweet options:

• Greek yogurt, berries & cinnamon

• Peanut butter & banana

• Cottage cheese + stevia + fruit compote

  
  

Nutrition (approx. per tortilla)**

• Calories: ~120–140

• Protein: ~15–18g

• Carbs: ~2–4g

• Fat: ~5–8g (varies if using egg yolk or whites)

  
  

Final Tips

• You can double or triple the batch to meal prep

• Store extras in the fridge (use parchment paper between layers)

• Works great for wraps, breakfast burritos, or as a “flatbread” base for toppings