High Protein Breakfast Wrap with Cottage Cheese and Avocado (Printable Version)

Protein-packed morning wrap with cottage cheese, eggs, avocado, and fresh vegetables for a quick, healthy breakfast.

# Ingredient List:

→ Wrap Base

01 - 2 large whole wheat tortillas (10-inch diameter)
02 - 1 teaspoon olive oil

→ Eggs

03 - 4 large eggs
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 chives, cilantro, or parsley, chopped

# Step-by-Step Instructions:

01 - Crack eggs into a medium bowl. Whisk thoroughly with a pinch of salt and freshly ground black pepper until yolks and whites are fully combined and mixture is slightly frothy.
02 - Heat olive oil in a non-stick skillet over medium heat until shimmering. Pour in egg mixture. Using a heat-resistant spatula, push eggs gently across the pan, lifting and folding curds as they form. Cook until just set but still moist and glossy, approximately 2–3 minutes. Remove from heat immediately to prevent overcooking.
03 - Place tortillas in a dry skillet over medium-low heat for 10–15 seconds per side, or microwave between paper towels for 10–20 seconds. Tortillas should be warm and pliable for easy rolling.
04 - Lay each warmed tortilla flat on a clean surface. Spread half the cottage cheese evenly down the center of each tortilla, leaving a 1-inch border on all sides. Layer scrambled eggs, avocado slices, diced tomato, red onion, and spinach on top of cottage cheese.
05 - Season with hot sauce, salsa, or fresh herbs if desired. Fold in the left and right sides of the tortilla by approximately 1 inch. Starting from the edge closest to you, roll the tortilla tightly and completely around the filling, creating a secure cylinder.
06 - Slice each wrap in half diagonally. Serve immediately while eggs are warm and tortilla retains its texture.

# Tips from hearthlykitchen:

01 -
  • 25 grams of protein keeps you satisfied straight through lunch
  • Ready in 15 minutes but tastes like something from a cafe
02 -
  • Overcooked eggs make dry wraps so trust me when I say remove them while they still look moist
  • Room temperature cottage cheese spreads much more evenly than cold from the fridge
03 -
  • A squeeze of lime right before rolling brightens all the flavors
  • Keep the tortilla warm while you scramble the eggs so it stays pliable

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