High Protein Breakfast Wrap Cottage Cheese Avocado

My roommate in college used to make these ridiculous breakfast burritos at midnight after studying, and while hers were usually whatever leftover takeout we had, this version evolved from that spirit of throwing things together that actually work. I started playing with cottage cheese instead of heavy cheese sauces one day when I was trying to hit my protein goals without drinking another chalky shake. The creaminess surprised me, and now it's my go-to when I want something that feels substantial but doesn't weigh me down for hours.

Last summer when my sister was training for a half-marathon, she'd show up at my apartment around 7 AM starving after her long runs. I started making these wraps by the batch, and she'd sit at my counter still wearing her running gear, wolfing down two while telling me about her route. Eventually she started texting me the night before to 'have those cottage cheese things ready,' and it became this weird little ritual we both looked forward to.

Ingredients

• Whole wheat tortillas: Large ones fold better without tearing, and warming them first makes them pliable enough to roll tightly
• Eggs: Four large eggs give you that protein foundation, and scrambling them gently keeps them fluffy instead of rubbery
• Olive oil: Just a teaspoon keeps things from sticking without adding too much fat
• Cottage cheese: This is the secret weapon that brings creaminess and protein, and low-fat works perfectly fine here
• Avocado: Ripe but still firm slices hold up better in the wrap than overly soft ones
• Tomato: Diced small adds freshness without making everything soggy
• Red onion: Thinly sliced gives you that little bite that cuts through the creamy elements
• Baby spinach: Fresh leaves add nutrition and a nice contrast to the warm eggs

Instructions

Scramble the eggs:

Whisk eggs with salt and pepper until combined, then cook in olive oil over medium heat, gently pushing them around until they're just set but still moist, about 2 to 3 minutes.

Warm the tortillas:

Heat them in a dry skillet for about 10 seconds per side or microwave for 15 seconds until they're flexible and easy to fold.

Build the base:

Spread half the cottage cheese down the center of each tortilla, leaving space on the edges for folding later.

Layer the fillings:

Divide the scrambled eggs between the wraps, then add avocado slices, diced tomato, red onion, and spinach in rows.

Roll it up:

Fold in the sides first, then roll from the bottom up tightly, and slice in half before serving.

Save

These wraps have become my Sunday morning staple, especially when I'm meal-prepping for the week ahead. There's something satisfying about wrapping them tightly in foil, knowing I've got breakfast handled for the next couple days without any morning scrambling, literally and figuratively.

Make-Ahead Magic

You can totally prep these the night before, just wrap them tightly in foil and refrigerate. When you're ready to eat, either eat them cold or pop the whole foil packet in a 350°F oven for about 10 minutes to warm through.

Mix Up Your Greens

Spinach is great, but baby kale, arugula, or even shredded romaine work beautifully here. Arugula adds a nice peppery kick that plays really well with the creamy cottage cheese, especially if you skip the hot sauce.

Protein Swaps and Variations

If you're not feeling eggs, scrambled tofu with a little turmeric and nutritional yeast creates a similar texture with a different flavor profile. For a non-vegetarian version, crumbled bacon or chorizo takes this in a completely different but equally delicious direction.

• Try adding crumbled feta instead of cottage cheese for a saltier, Mediterranean vibe
• A drizzle of tzatziki sauce inside before rolling adds tang and moisture
• Roasted sweet potato cubes make this hearty enough for lunch or dinner

Save

Hope these wraps become part of your morning rotation like they did mine.

Recipe FAQs

→ Can I make these breakfast wraps ahead of time?

Yes, you can prepare these wraps up to 24 hours in advance. Wrap them tightly in foil and store in the refrigerator. For best results, add fresh vegetables like tomato just before serving to prevent sogginess.

→ What can I substitute for cottage cheese?

You can replace cottage cheese with ricotta cheese, Greek yogurt, or crumbled feta for different flavor profiles. Each option maintains the protein content while offering unique tastes and textures.

→ Are these wraps gluten-free?

The traditional recipe uses whole wheat tortillas, but you can easily make them gluten-free by choosing certified gluten-free tortillas. All other ingredients naturally contain no gluten.

→ How do I prevent the tortilla from tearing when rolling?

Warm your tortillas in a dry skillet or microwave for 10-20 seconds before filling. This makes them more pliable and less likely to crack. Don't overfill, and fold in the sides before rolling from the bottom.

→ Can I freeze these breakfast wraps?

While possible, freezing may affect texture due to the fresh vegetables and creamy avocado. For best quality, enjoy fresh or refrigerate for up to 24 hours. If freezing, omit avocado and add after reheating.

→ What vegetables work well in these wraps?

Baby spinach, diced tomatoes, and red onion provide excellent crunch and flavor. You can also try bell peppers, shredded carrots, cucumber, sautéed mushrooms, or swap spinach for arugula or kale based on preference.