31g Protein Egg Salad Cottage Cheese Wrap
This 31g Protein Egg Salad Cottage Cheese Wrap is a creamy, fresh, and satisfying meal that's packed with high-quality protein to keep you energized and full. Cottage cheese lightens the classic egg salad while boosting its protein content, and the fresh vegetables add crunch and brightness in every bite. It's quick to prepare, ideal for meal prep, and versatile enough for breakfast, lunch, or a post-workout meal. Once you try it, it's sure to become a regular part of your healthy meal rotation.
Ingredients
- 6 large eggs hard-boiled and chopped
- ¾ cup low-fat cottage cheese
- 4 high-protein wraps
- ½ cup finely diced celery
- ¼ cup finely diced red onion
- 2 tablespoons chopped fresh parsley
- 1 teaspoon Dijon mustard
- 1 tablespoon fresh lemon juice
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika
- ½ teaspoon salt
- ½ teaspoon black pepper
- 4 large romaine lettuce leaves
- 1 medium tomato sliced
Instructions
- Place the eggs in a medium saucepan and cover them with cold water by about one inch. Bring the water to a gentle boil over medium-high heat. Once boiling, remove the pan from the heat, cover it with a lid, and let the eggs sit for 10–12 minutes. Transfer the eggs to an ice bath for 5–10 minutes, then peel and chop them into bite-sized pieces.
- Wash and thoroughly dry the celery, parsley, lettuce, and tomato. Finely dice the celery and red onion, roughly chop the parsley, slice the tomato, and pat the lettuce leaves dry with paper towels to remove excess moisture.
- In a medium mixing bowl, combine the cottage cheese, Dijon mustard, fresh lemon juice, garlic powder, smoked paprika, salt, and black pepper. Stir until well combined, or blend the mixture for about 20–30 seconds if you prefer a completely smooth, creamy dressing.
- Add the chopped hard-boiled eggs, diced celery, red onion, and chopped parsley to the bowl with the dressing. Using a silicone spatula or large spoon, gently fold everything together until the eggs are evenly coated. Avoid overmixing to maintain a chunky, creamy texture.
- Taste the egg salad and adjust the seasoning if needed by adding more salt, black pepper, lemon juice, or fresh herbs according to your preference. Cover the bowl and refrigerate the filling for 20–30 minutes to allow the flavors to develop.
- Warm each high-protein wrap for 10–15 seconds in the microwave or for about 20 seconds per side in a dry skillet until soft and flexible. This helps prevent cracking when rolling.
- Lay each wrap flat on a clean surface. Place a lettuce leaf in the center, add a few slices of tomato, and spoon one-quarter of the chilled egg salad mixture over the vegetables. Add any optional toppings such as sliced avocado, turkey bacon, or everything bagel seasoning if desired.
- Fold the sides of the wrap inward, then roll it tightly from the bottom up to enclose the filling. Let the wrap rest for a minute before slicing it in half diagonally if desired. Serve immediately or wrap tightly and refrigerate for an easy grab-and-go meal.