Recipe

Toasty Cottage Cheese Egg Wrap

A warm, crispy-edged high-protein wrap with melty cheese, spinach, and a bright lemony yogurt sauce. Ready fast, built for weeknights.

By Matt Campbell

•

4.8

A golden, crispy tortilla wrap sliced in half on a plate with a small bowl of lemony yogurt sauce beside it

Jump to Recipe

Weeknights call for food that feels like a hug but still shows up with some serious protein. This toasty wrap is my favorite kind of kitchen chaos: eggs get fluffy, cottage cheese turns creamy, the tortilla goes crisp at the edges, and a quick lemony yogurt sauce makes the whole thing taste like you tried harder than you did.

It is warm, it is melty, it is fast. And because we are using everyday stuff like eggs, cottage cheese, spinach, and a tortilla, it stays firmly in the realistic dinner category. You can keep it simple, or you can go full fridge clean-out with leftover chicken, veggies, or salsa. Just taste as you go and let the skillet do the heavy lifting.

A skillet on a stovetop with scrambled eggs and spinach cooking until just set

Why It Works

High protein without weird ingredients: eggs, cottage cheese, Greek yogurt, and a little cheese go a long way.
Toasty and warm: we crisp the tortilla in the pan so you get that golden crunch and melty center.
Fast flavor boost: lemon zest and garlic wake up the yogurt sauce in about 30 seconds.
Flexible: works with any greens, any cheese, and any protein you have hanging out in the fridge.

Pairs Well With

Simple Mixed Berries
Sheet Pan Roasted Broccoli
Quick Weeknight Salsa
Easy Tomato Soup

Storage Tips

This wrap is best right off the skillet, but leftovers are still totally workable if you store them like you mean it.

How to store

Fridge: Wrap tightly in foil or store in an airtight container for up to 3 days.
Sauce: Keep the lemony yogurt sauce separate in a small container for up to 4 days.

How to reheat

Skillet (best): Medium heat, 2 to 3 minutes per side until hot and crisp again.
Air fryer: 350°F for 3 to 5 minutes.
Microwave: Works in a pinch, but the tortilla will soften. If you microwave, finish in a dry skillet for 1 minute to bring back the toastiness.

Meal prep tip: If you are making these ahead, slightly undercook the eggs so they do not turn dry when reheated. The sauce can be made in advance, but the wraps are best toasted right before eating.

Common Questions

Is cottage cheese good in eggs?

Yes. The curds soften and blend into the eggs, making them creamy and tender. The key is medium-low heat and not overcooking. Think soft curds, not rubber.

How much protein is in one wrap?

Approximately 30 to 40 grams of protein per wrap, depending on your tortilla and the exact dairy brands you use. Standard flour tortillas usually land in the low to mid 30s, while high-protein tortillas can push it higher.

Can I make this gluten-free?

Absolutely. Use a gluten-free tortilla. Crisping in the skillet helps improve texture, especially with GF wraps.

What can I use instead of spinach?

Kale (chopped small), arugula (stir in at the end), or frozen spinach (thawed and squeezed dry) all work. Keep the moisture in check so the wrap stays toasty, not soggy.

Can I add meat?

For sure. Leftover chicken, turkey, crumbled breakfast sausage, or even chopped deli ham all play nicely here. Add it when the eggs are almost set so it warms through.

Matt Campbell

I have always had a huge passion for the culinary arts, people, working as a team, and so on. I wanted to pursue my love for cooking initially at Virginia Commonwealth University with a culinary arts degree; however, I instead decided to apply myself and acquire more practical skills. My end goal is to eventually open my own restaurant or similar establishment.

Kitchen Essentials

10 to 12 inch nonstick or well-seasoned skillet
Small bowl and spoon for sauce
Rubber spatula
Zester or microplane (optional but great)
Cutting board and knife

I started making versions of this wrap when I was chasing that weeknight sweet spot: something warm and comforting, but not a two-sink situation. The first time I tried cottage cheese in eggs, I honestly expected it to be weird. Instead it turned the scramble into this creamy, almost velvety filling that felt way fancier than the ingredient list. Now it is my go-to when I want a dinner that tastes like a win, even if the kitchen is a little messy and I am definitely eating the first bite standing at the counter.

Toasty Cottage Cheese Egg Wrap

(4.8 Reviews)

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Servings 2 large wraps (serves 2)

Ingredients

4 large eggs
1/2 cup cottage cheese (2% or 4% for best texture)
1 cup baby spinach (packed)
1/2 cup shredded mozzarella or cheddar
2 large flour tortillas (10 inch burrito-size works best, or use high-protein tortillas)
1 tablespoon olive oil (or butter), plus a little more as needed for toasting
1/2 teaspoon kosher salt, divided, plus more to taste
1/4 teaspoon black pepper
1/2 teaspoon garlic powder (or 1 small garlic clove, grated)
Optional: pinch of red pepper flakes

Lemony yogurt sauce

1/2 cup plain Greek yogurt
1 to 2 teaspoons lemon juice
1/2 teaspoon lemon zest (optional but excellent)
1/4 teaspoon kosher salt
1 tablespoon water (as needed to thin)

Optional add-ins: 1/2 cup cooked chicken or turkey, sliced avocado, salsa, sautéed mushrooms, or diced bell peppers.

Instructions

Make the sauce. In a small bowl, stir together Greek yogurt, lemon juice, lemon zest, and salt. Add a splash of water to thin until spoonable. Taste and adjust. You want it tangy and bright. Make-ahead: this sauce keeps well for up to 4 days in the fridge.
Whisk the eggs. In a bowl, whisk the eggs with cottage cheese, garlic powder, pepper, and 1/4 teaspoon of the kosher salt. It will look a little curdy. That is the point.
Cook the spinach. Heat a skillet over medium heat and add olive oil. Toss in spinach and cook 30 to 60 seconds until just wilted. Sprinkle with the remaining 1/4 teaspoon kosher salt.
Scramble gently. Pour in the egg mixture. Keep heat at medium for 30 seconds, then reduce to medium-low. Stir with a spatula and cook 2 to 4 minutes until softly set. Do not overcook. Residual heat will finish the job.
Add cheese. Sprinkle shredded cheese over the eggs and fold it in just until melty.
Fill the tortillas. Divide the egg mixture between tortillas (this is a generous fill, so 10 inch tortillas make life easier). Fold like a burrito or simple wrap.
Toast for crisp edges. If the skillet has wet egg bits, give it a quick wipe. If it looks dry, add a tiny slick of oil or butter. Toast each wrap seam-side down first, 2 to 3 minutes per side, pressing lightly with a spatula until golden and warm through. Tip: go easy on saucing until after toasting so the tortilla stays crisp.
Serve. Slice in half and drizzle or dip into the lemony yogurt sauce. Add red pepper flakes if you want a little chaos in the best way.

A wrap toasting in a skillet until golden brown

Nutrition information is estimated.

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