High Protein Breakfast Wrap Cottage Cheese Avocado (Printable)

Energizing morning wrap with eggs, cottage cheese, and crisp vegetables for a protein-rich start.

# What You’ll Need:

→ For the Wraps

01 - 2 large whole wheat tortillas
02 - 4 large eggs
03 - 1 teaspoon olive oil
04 - Salt and black pepper, to taste

→ Fillings

05 - 1 cup cottage cheese (low-fat or regular)
06 - 1 ripe avocado, sliced
07 - 1 small tomato, diced
08 - 1/4 small red onion, thinly sliced
09 - 1 cup baby spinach leaves

→ Optional Toppings

10 - Hot sauce or salsa, to taste
11 - Fresh herbs (chives, cilantro, or parsley), chopped

# How-To Steps:

01 - Whisk the eggs with a pinch of salt and pepper in a medium bowl until well combined.
02 - Heat olive oil in a non-stick skillet over medium heat. Add eggs and scramble gently until just set but still moist, about 2–3 minutes. Remove from heat.
03 - Warm the tortillas in a dry skillet or microwave for 10–20 seconds to make them pliable.
04 - Lay each tortilla flat. Spread half the cottage cheese down the center of each.
05 - Layer with scrambled eggs, avocado slices, tomato, red onion, and spinach.
06 - Add any optional toppings if desired.
07 - Fold in the sides of the tortilla, then roll up tightly from the bottom to form a wrap.
08 - Slice in half and serve immediately.

# Expert Advice:

01 -
  • You get 25 grams of protein without any protein powder or complicated prep
  • The creamy cottage cheese pairs surprisingly well with warm scrambled eggs
  • Everything comes together in 15 minutes but tastes like a breakfast sandwich from a cafe
02 -
  • Cold tortillas crack when folded, so warming them first is the step that makes restaurant style wraps possible at home
  • Overcooking the eggs makes them rubbery, so remove them from heat while they still look slightly underdone
  • Cottage cheese can be watery, so drain any excess liquid before spreading to prevent soggy wraps
03 -
  • Low fat cottage cheese works but regular cottage cheese makes these feel more indulgent
  • Gluten free tortillas work though they are more delicate and tear easier than wheat versions

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