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High Protein cottage cheese wrap sandwich on a plate with cheese crisps

Viral High Protein Cottage Cheese Wrap TikTok recipe

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5 from 1 review

  • Author: Susan
  • Total Time: 45 Minutes
  • Yield: 4 Wraps 1x
  • Diet: Diabetic


Do you love discovering new and delicious recipes that not only taste amazing but are also packed with protein?

If so, you're in for a treat! Today, we're diving into the world of the viral high protein cottage cheese wrap – a sensation that’s taking over TikTok and social media by storm. 


Units Scale
  • 2 Eggs
  • One 8 ounce Container of Cottage Cheese ( You can use 4%,2% or even Fat Free)
  • Seasonings of Choice


  1. Preheat oven to 350 degrees F. Line a large sheet pan with parchment paper and spread 4 ounces of cottage cheese onto the parchment paper in a rectangular shape.
  2. Blend 4 ounces of cottage cheese with 2 eggs then pour the blended cottage cheese on top of your cottage cheese already on the sheet pan. 
  3. Add seasonings of choice. We used Rosemary, Garlic powder, Locatelli Cheese, Italian Seasoning and fresh Basil.
  4. Place in oven and bake for 20 minutes. Then remove and flip your wrap and bake for an additional 20 minutes. Flipping halfway is not mandatory but it comes out better when it is browned on both sides.
  5. Remove from oven and let cool. You can use immediately or place in an airtight container in the refrigerator and save it for later.


  • Choose High-Quality Ingredients: Use fresh, high-quality eggs and cottage cheese to ensure the best taste and nutritional value.
  • Use Egg Whites for Extra Protein: While whole eggs are nutritious, adding extra egg whites can boost the protein content without adding extra fat.
  • Blend Cottage Cheese Smooth: For a smoother texture in your wrap or flatbread, blend the cottage cheese before mixing it with the eggs.
  • Season Well: Cottage cheese and eggs can be bland on their own, so add your favorite herbs and spices like chives, parsley, garlic powder, or black pepper for extra flavor.
  • Incorporate Vegetables: Add finely chopped vegetables like spinach, bell peppers, or tomatoes to the mix for added nutrients and texture.
  • Preheat the Pan Properly: Ensure your pan is properly preheated and lightly greased to prevent sticking and to achieve a nice, even cook on your wrap or flatbread.
  • Cook on Medium-Low Heat: Cook your mixture on medium-low heat to avoid burning and to ensure it cooks evenly throughout.
  • Use a Non-Stick Pan: A good non-stick pan will make it easier to flip and remove the wrap or flatbread without breaking it.
  • Let it Rest Before Filling: Once cooked, let the wrap or flatbread cool slightly before adding any fillings. This helps it firm up and hold together better.
  • Experiment with Fillings: High-protein fillings like grilled chicken, turkey slices, or additional cottage cheese can complement your wrap. Add fresh veggies and a light dressing for a complete, nutritious meal.
  • Prep Time: 5 Minutes
  • Cook Time: 40 Minutes
  • Category: Lunch
  • Method: Bake
  • Cuisine: American


  • Serving Size: 1 Wrap
  • Calories: 82
  • Sugar: 2.4 g
  • Sodium: 209.5 mg
  • Fat: 3.7 g
  • Carbohydrates: 2.9 g
  • Protein: 9 g
  • Cholesterol: 99.8 mg