Move Over, Cottage Cheese Bread. This 1-Ingredient Cottage Cheese Wrap Is the High-Protein Lunch Staple Dreams Are Made Of

Beyond the usual pairings of strawberry jam and rice cakes, folks have become quite inventive when it comes to eating cottage cheese. Think: two-ingredient cottage cheese bread, homemade strawberry cottage cheese ice cream, cottage cheese queso, and the list goes on.

In fact, due to the ingredient’s recent increase in popularity—thanks to social media, particularly TikTok—cottage cheese sales have skyrocketed over the last year, putting the food front and center in the limelight (and grocery displays).

But as for the latest cottage cheese craze? It’s a two-ingredient cottage cheese wrap packed with boatloads of protein that Charleston-based registered dietitian Lauren Manaker, RDN, LD, says is very much worth the hype.

Ahead, how to make it and the lowdown on its health benefits.

How to make the viral cottage cheese wrap

Although there are tons of cottage cheese wrap variations by now, making the basic version is beyond easy. Here’s how:

1. Preheat the oven 400ºF. Then, spread a thin layer of cottage cheese onto a parchment-lined baking sheet and sprinkle on the seasonings of your choice (optional).
2. Bake the wrap for roughly 15 to 25 minutes, rotating it halfway through the cooking time. (You’ll know it’s ready when the cottage cheese is no longer slick and the majority of the moisture has evaporated.)
3. Once cooled, add the toppings of your choice, savory or sweet.

The result is a thin, crispy-yet-malleable wrap perfect for stuffing with the ingredients of your choice. For even more flavor, season the cottage cheese before baking it with the condiment of your choice—think: a sprinkle of Italian seasoning or plain ol’ salt and pepper.

What makes this protein-rich cottage cheese wrap so good (and good for you, too)

From a nutrition perspective, Manaker says cottage cheese is a boon for many essential nutrients. “It’s an excellent source of protein, which is essential for muscle repair and growth. Cottage cheese also contains significant levels of calcium, contributing to strong bones and teeth,” she says.

For context, one cup of low-fat cottage cheese contains 24 grams of protein and 227 milligrams of calcium.

“As a cottage cheese fan, and a fan of cheese in general, I love this wrap. Most Americans aren’t consuming enough calcium every day, and certain populations also have difficulty consuming enough protein daily,” she explains. “This wrap can help folks include these important nutrients in their diets in an accessible way,” Manaker says.

Manaker also notes cottage cheese is packed with essential vitamins and minerals, including B vitamins, which help in energy production and maintaining metabolic functions.

The cherry on top? It offers gut health perks, too: “The presence of beneficial probiotics in some cottage cheese also supports gut health and digestion,” Manaker says.

One caveat, though: Manaker cautions that cooking it at high temperatures may make its probiotics inactive. “It depends if the ones in the cottage cheese are heat-sensitive,” she says. If that’s the case, you may want to rely on an additional source of probiotic-rich foods.

So, what will Manaker include in her cottage cheese wrap? She says no matter the toppings, Daisy Cottage Cheese is hands down the best cottage cheese brand on the market and will be her go-to for making the protein-rich wrap. “Daisy Cottage Cheese boasts a rich, creamy texture and a fresh, clean taste that sets it apart in my book,” Manaker says. But when it comes to the filling, she says the sky’s the limit, but she’s planning on making a pizza-inspired wrap for her family to enjoy soon.

3 protein-packed cottage cheese wrap recipes 

1. Italian-seasoned cottage cheese lunch wrap

By now you may already know that consuming 30 grams of protein per meal is considered the gold standard by dietitians. Thankfully, this delicious protein-packed wrap is one easy (and tasty) way to meet these quotas. In a recent TikTok video by @seriousfoodfetish, the cottage cheese wrap is flavored with a generous amount of Italian seasoning before it’s baked to perfection. Then, it’s stuffed with roasted turkey, mayo, and mustard for a simple and protein-packed lunch.

@seriousfoodfetish 1 Ingredient Cottage Cheese Wrap + seasonings if you want extra flavor. Cottage cheese just keeps giving #cottagecore #cottagecheese #keto #lowcarb #wrap #protein #lunchideas #snackideas #turkeywrap #viralrecipes #fyp #asmr #goodculturecottagecheese ♬ original sound – Peach Girl

2. Arugula salad cottage cheese wrap

Want more protein? No problem. In a recent TikTok video by @nutritionbabe, registered dietitian Ilana Muhlstein, RD, suggests blending cottage cheese along with egg whites for an even more protein-rich rendition. (This recipe has a whopping 35 grams of protein per serving!) To make the meal complete, she stuffs the wrap with nutrient-dense ingredients like arugula, tomato, avocado, and a splash of balsamic vinaigrette. Swoon.

@nutritionbabe This Viral Cottage Cheese Wrap Did Not Disappoint!!! Follow for more healthy, high protein recipes. This would make a perfevt dinner or snack with the 2B mindset program To make the wrap: Preheat oven to 350°F. Blend : 1 cup lowfat cottage cheese 1/2 cup egg whites 1 garlic clove 1/2 tsp dried basil Pour on a greased baking sheet and bake for 45 min. Its long but worth it. #cottagecheese #cottagecheesewrap #highproteinmeals #healthyrecipes #highproteinwrap #proteinrecipe ♬ original sound – NutritionBabe

3. Omelet cottage cheese wrap

Who needs toast when you can serve a delicious omelet inside of a crispy cottage cheese wrap? In this recent TikTok video by @mcmaffucci, an entire protein-packed omelet is stuffed into a cottage cheese wrap for the ultimate high-protein breakfast, lunch, or dinner. The world is your oyster, fam.

@mcmaffucci 🌟 These cottage cheese wraps are a game changer if you’re out of bread or can’t eat it! Crispy edges, foldable, and so easy to make! Perfect for my Starbucks birthday project boost! #CottageCheeseWraps #momlife #toddlersoftiktok #eggs #breakfast ♬ Food – eas Ratta