High Protein Breakfast Wrap with Cottage Cheese (Printable Version)

Protein-packed morning wrap with cottage cheese, eggs, avocado, and fresh vegetables for a nutritious start.

# What You'll Need:

→ Wrap Base

01 - 2 large whole wheat tortillas (10-inch diameter)

→ Eggs and Seasoning

02 - 4 large eggs
03 - 1 teaspoon olive oil
04 - Salt and freshly ground black pepper to taste

→ Fillings

05 - 1 cup cottage cheese (low-fat or regular)
06 - 1 ripe avocado, sliced into strips
07 - 1 small tomato, diced
08 - 1/4 small red onion, thinly sliced
09 - 1 cup fresh baby spinach leaves

→ Optional Toppings

10 - Hot sauce or salsa to taste
11 - Fresh herbs (chives, cilantro, or parsley), chopped

# How To Make It:

01 - Crack eggs into a medium bowl and whisk thoroughly with a pinch of salt and pepper until yolks and whites are fully combined.
02 - Heat olive oil in a non-stick skillet over medium heat. Pour in egg mixture and scramble gently with a spatula, pushing eggs across the pan until just set but still slightly moist, approximately 2-3 minutes. Remove from heat immediately to prevent overcooking.
03 - Place tortillas in a dry skillet over medium heat for 10-15 seconds per side, or microwave for 10-20 seconds, until warm and pliable.
04 - Lay each warm tortilla flat on a clean surface. Spread half the cottage cheese evenly down the center of each tortilla, leaving a 2-inch border on all sides.
05 - Layer scrambled eggs over cottage cheese, then arrange avocado slices, diced tomato, red onion, and baby spinach on top. Add hot sauce or fresh herbs if using.
06 - Fold in the left and right sides of each tortilla about 2 inches. Starting from the bottom edge, roll up tightly toward the top, enclosing all fillings completely.
07 - Slice each wrap diagonally in half and serve immediately while warm.

# Expert Advice:

01 -
  • You get 25 grams of protein without any protein powder or complicated meal prep
  • The combination of warm eggs and cool cottage cheese feels surprisingly luxurious
  • Everything comes together in 15 minutes even on the most chaotic mornings
02 -
  • Overcooked eggs will make your wrap dry and rubbery, so remove them from heat while they still look slightly undercooked
  • Warming the tortillas is not optional because cold tortillas crack and make a mess when you try to roll them
03 -
  • Pat your diced tomatoes dry with paper towels before adding them to prevent soggy wraps
  • Spread the cottage cheese all the way to the edges so every bite gets some creaminess

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