Creamy Hummus & Roasted Red Pepper Wrap
A quick, satisfying vegetarian wrap pairing probiotic-rich cottage cheese with savory hummus. Packed with roasted red peppers and fresh spinach for a gentle, gut-soothing lunch.
Prep
5 min
Cook
2 min
Total
7 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
2 min
Total
7 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl
Time saver
Make it ahead: You can mix the cottage cheese and hummus spread up to 3 days in advance and store it in an airtight container in the fridge.
Do these three things first
- 1Prep cup jarred roasted red peppers (drained)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Mash the cottage cheese and hummus together…
- 01
Mash the cottage cheese and hummus together…
In a small bowl, mash the cottage cheese and hummus together until mostly smooth. Stir in a pinch of black pepper and a sprinkle of dried oregano if using.
Look for: mostly smooth
Tap card to mark done - 02
Lay the tortilla flat on a clean…
Lay the tortilla flat on a clean surface. Spread the cottage cheese and hummus mixture evenly over the center, leaving a small border around the edges.
Tap card to mark done - 03
Layer the fresh spinach
Layer the fresh spinach, sliced roasted red peppers, and crumbled feta over the spread.
Tap card to mark done - 04
Fold the left and right sides of…
Fold the left and right sides of the tortilla inward over the filling, then roll up tightly from the bottom.
Tap card to mark done - 05
Place a dry skillet over medium heat
Place a dry skillet over medium heat. Toast the wrap seam-side down for 1 to 2 minutes until golden brown, then flip and toast the other side. This gently warms the filling and seals the wrap.
Look for: golden brown, then flip and toast the other side
Tap card to mark done
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