High Protein Cottage Cheese Wrap

High Protein Cottage Cheese Wrap. 2g carbs. My take on the “Viral” TikTok recipe.

This wrap holds well, rolls well, and fills you up with extra goodness that you won’t find in the 2-ingredients recipes. And of course it’s fine whether you’re keto, low-carb or ketovore.

OK, so I have 4 ingredients instead of 2. But what is this obsession with 1-2 ingredient recipes? Even the least accomplished baker can surely work with more than 2 ingredients.

Personally, I think this crazy trend is an insult. Akin to offering recipes for idiots who either can’t cope with more than 2 ingredients, or are too lazy.

I like to think my readers deserve better.

My “Viral” Cottage Cheese Wrap Experience

When I heard about this “Viral” Cottage Cheese Wrap lark a couple of weeks ago, my curiosity kicked in.  Yes, I know, I’m very late to the party, but that’s because I’m not a social media zombie, so I generally get to hear about new trends when, well… they’re old trends.

Aaanyway. I’ve lost track of how many versions of Cottage Cheese Wrap I’ve eaten in the last fortnight. Baked, fried, different temperatures, more/less cooking time, different ratios, different ingredients. I’ve tested them all.

The pan-cooked versions were discounted pretty much immediately. Awful results.

The baked versions were better, but still disappointing. They were either tasteless, lacking in structure, too thin, too unevenly cooked, very pale and unappealing, too limp, or too dry.

How to Make High Protein Cottage Cheese Wrap

In the end I ditched the 2-ingredients idea and added one teaspoon of lupin flour. MUCH BETTER!!!! Good flavour and good texture. But still a bit on the pale side.

So I added one teaspoon of flaxseed meal. And BINGO! The result I was looking for. Nice colour, nice taste, easy to roll and hold.

I even tested alternatives to Cottage Cheese. Ricotta works very well. Quark is also OK, although it contains more moisture, and therefore needs an extra teaspoon of lupin flour for the batter to be the right consistency.

Now. The flaxseed meal I am currently using (Whitworths – UK) is coarser and much less absorbent than my usual (out of stock) brand, so I recommend that you use 1/2 teaspoon of flaxseed meal to begin with, as they’re all different. Wait a minute and check the consistency (you want the consistency of thick cream). If dense enough, stick with it. If too liquid, add another 1/2 teaspoon.

Basically, when you pour the batter into your lined baking tray, it shouldn’t be running all over the place. It should have a bit of spread resistance, forcing you to tilt the tray in each direction to spread the batter corner to corner and edge to edge. If you need a spatula to spread it, it’s too dense (i.e. your egg was too small and/or your flaxseed meal was too fine/absorbent); to fix it, add a touch of cream.

Using a small, square or round baking tin is far neater and easier to work with. With a larger tray, you’d have to spread the batter with an implement whilst creating the shape you want and making sure it’s not spread too thin or too thick.

Also, swipe a butter block all over the bottom and sides of the tin – this way the baking paper will stick down nicely, including around the edges and corners, and you’ll bake a perfectly-shaped wrap.

Cottage Cheese,  Ricotta, and Quark

If you go with Cottage Cheese, make sure you only use the curds, NOT THE LIQUID. You’ll need a mini food processor or an immersion (stick) blender. All ingredients go in together. Blitz for a few seconds and your batter is ready.

If you opt for Ricotta or Quark, a small, manual, wire balloon whisk suffices. Put everything in a small bowl, whisk manually to obtain a homogenous mixture, and you’re done.

Should you wish, you can replace the one teaspoon of flaxseed with one teaspoon of lupin flour.

Baking time depends on how soft you want your wrap to be, but generally 25-30 minutes. If you bake it for longer you might not be able to roll it without it breaking up.

You can use this wrap with savoury fillings, or spread some keto nutella over it for a delicious sweet treat.

Enjoy!

Cook ModeClick to prevent your screen from going dark

• pre-heat oven to 170 °C static.

• place a small bowl over your scales and tare (zero); crack whole egg into the bowl and note the weight.

  60 g egg

• tare scales and add the same weight of cottage cheese curds (use a dinner fork to lift the curds so you pick up minimal liquid).

  60 g cottage cheese

• add flaxseed and lupin flour, and use an immersion blender or mini food processor to create a smooth batter.

  1 tsp ground flaxseed, 1 tsp lupin flour

• pour into a lined 8” square or round baking tray and tilt in all directions to cover the entire space evenly.

• bake for 25-30 minutes, remove from oven, immediately flip and loosely roll while still hot ( if you wait until it’s cold, it will likely crack).

• once cooled, fill with anything you fancy and enjoy.

Egg weight 55-65g is fine – add an equal weight of Cottage Cheese.
Use Metric Kitchen Scales for accurate weights:
Food Scales UK
Food Scales U.S.
If the batter turns out too thick, loosen it with a little cream.
Ricotta and Quark are great substitutes for Cottage Cheese. If using Quark, add one extra teaspoon of lupin flour.
For a seed-free version, replace the flaxseed with one teaspoon of lupin flour.
When baking 2 wraps, place the tins side by side onto the same oven rack, so they cook evenly.
If not using same day, keep refrigerated for up to 3 days and re-heat briefly in the microwave to soften it,.
Nutrition values are based on the recipe made with Cottage Cheese. Slightly different values will apply when using Ricotta or Quark.

Serving: 1wrap | Calories: 165kcal | Carbohydrates: 2g | Protein: 16.5g | Fat: 10g

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