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Introduction
If you’re on the hunt for a quick, delicious, and nutrient-packed keto meal that doesn’t feel like “diet food,” this Keto Spinach & Cottage Cheese Tortilla Wrap will win you over in just one bite. It’s light yet filling, loaded with protein and fiber, and wrapped in a soft, low-carb tortilla that makes it ideal for lunch, dinner, or even a savory breakfast.
What makes this wrap so special is the combination of creamy cottage cheese, garlicky sautéed spinach, and the satisfying bite of a toasted tortilla. It’s simple, but every bite is packed with flavor and goodness. Whether you’re meal prepping for the week or whipping up something fast between meetings, this recipe checks all the keto boxes—low in carbs, high in flavor, and ready in minutes.
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Why You’ll Love This Recipe
- Low-carb but satisfying – The healthy fats and protein keep you full and energized.
- Quick to make – From fridge to plate in under 15 minutes.
- No fancy ingredients – Made with simple, wholesome staples.
- Customizable – You can dress it up or down with herbs, spices, or even extra cheese.
- Meal-prep friendly – Make a few wraps ahead of time and reheat easily.
It’s a perfect grab-and-go option for busy days when you want something that feels comforting but won’t knock you out of ketosis.
My Personal Experience
This wrap was a happy accident during one of those “what can I make with what’s in the fridge” moments. I had leftover spinach, an open tub of cottage cheese, and a few low-carb tortillas. I threw them together, added a touch of garlic and salt, and gave it a quick toast on the pan. What came out was shockingly delicious—warm, creamy, flavorful, and totally guilt-free.
Since then, it’s become one of my go-to recipes when I want something cozy without much effort. I’ve made it for breakfast, packed it for lunch, and even served it as a light dinner with a small salad on the side. It never fails me.
Required Equipment
🔪 Knife & Cutting Board
For chopping spinach or any add-ins like herbs or onions. A sharp knife keeps things quick and clean.
🍳 Skillet or Non-Stick Pan
You’ll need this to sauté the spinach and then lightly toast the wrap. A good non-stick pan ensures the tortilla crisps up without sticking.
🥄 Spatula
Helps you flip the wrap and press it down to get that golden finish.
🍚 Mixing Bowl (optional)
If you prefer mixing the filling before assembling the wrap, a small bowl makes it easy.
Ingredients & Substitutions
- 1 low-carb tortilla – Your base. Look for one with 3–4g net carbs. You can also use a homemade keto egg wrap or coconut flour tortilla.
- ½ cup fresh spinach (chopped) – Lightly sautéed for flavor and texture. Frozen spinach works too—just thaw and squeeze out excess water.
- ¼ cup cottage cheese (full-fat) – Creamy, rich in protein, and gives a nice tang. Sub with ricotta or cream cheese if you prefer.
- 1 tsp olive oil – For sautéing. Avocado oil works just as well.
- 1 clove garlic (minced) – Adds depth and aroma. You can use garlic powder in a pinch.
- Salt & pepper to taste – Basic seasoning to bring everything together.
How to Make Keto Spinach & Cottage Cheese Tortilla Wrap
- Sauté the spinach.
Heat olive oil in a skillet over medium heat. Add garlic and cook until fragrant (about 30 seconds). Toss in chopped spinach, sprinkle with a little salt, and sauté until wilted (1–2 minutes). Set aside. - Assemble the wrap.
Lay your tortilla flat and spread cottage cheese evenly over one half. Spoon the sautéed spinach over the top. Season with black pepper and a little more salt if needed. - Fold and cook.
Fold the tortilla in half over the filling. Return it to the skillet and toast each side for about 1–2 minutes, or until golden brown and slightly crispy. - Slice and serve.
Let it rest for a minute, then slice in half and enjoy while warm!
Tips for This Recipe
- Don’t overfill the wrap – Too much filling makes it hard to fold and flip.
- Use low moisture cottage cheese for a less soggy result.
- Toast on medium heat so the wrap gets crispy without burning.
- Add a touch of chili flakes if you like a little heat.
Optional Additions
- Grated mozzarella or cheddar – For an extra cheesy experience.
- Chopped cooked chicken or turkey – Turns it into a heartier meal.
- Fresh herbs like dill or parsley – Adds a burst of freshness.
- A touch of mustard or keto pesto – For a tangy flavor twist.
Serving Ideas
- Serve with a small side salad or keto slaw for a balanced meal.
- Cut into smaller triangles for a party-friendly appetizer.
- Pair with a warm cup of bone broth or keto soup on cooler days.
- Serve with a dollop of Greek yogurt or sour cream on the side.
Storage Recommendations
- Refrigerator: Wrap tightly in foil or place in an airtight container. Store for up to 2 days.
- Reheating: Reheat in a skillet or air fryer for the best texture. Avoid the microwave if possible—it can make the tortilla soggy.
- Freezing: Not ideal due to the moisture in cottage cheese and spinach.
Frequently Asked Questions
Can I use frozen spinach?
Yes! Just make sure to thaw it and squeeze out all the water so the wrap doesn’t get soggy.
What’s a good dairy-free alternative to cottage cheese?
You can use mashed avocado or a dairy-free cream cheese spread.
Can I make this wrap ahead of time?
Yes, but it’s best enjoyed fresh. If meal prepping, store the filling separately and assemble just before eating.
Is this good for breakfast too?
Absolutely! It’s high in protein and easy to customize with breakfast flavors like eggs or bacon.
Nutritional Breakdown (Per Serving – 1 wrap)
- Calories: 240
- Total Carbs: 8g
- Net Carbs: 5g
- Fat: 15g
- Protein: 14g
- Fiber: 3g
Keto Spinach & Cottage Cheese Tortilla Wrap Recipe
Ingredients
- 1 low-carb tortilla
- ½ cup chopped spinach
- ¼ cup cottage cheese
- 1 tsp olive oil
- 1 garlic clove
- Salt & pepper
Instructions
- Heat oil in a skillet. Sauté garlic for 30 seconds. Add spinach and cook until wilted.
- Spread cottage cheese on one half of the tortilla. Add spinach on top.
- Fold the tortilla and toast both sides in skillet until golden.
- Slice and serve warm!
I’m so excited to hear how this recipe turned out for you! 😊 Don’t forget to follow us on Instagram and Facebook for daily keto inspiration, tasty recipes, and all the support you need to crush your goals. Want to make keto cooking even easier? Get a Keto Instant Pot Recipes Book filled with quick, delicious, and low-carb meals—perfect for busy days! Grab your copy today! 🚀
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