Crisp Berry and Seed Cottage Cheese Wrap
A quick, refreshing lunch wrap combining rich cottage cheese, vibrant mixed berries, and crunchy chia seeds inside a high-fiber tortilla. Designed for post-workout recovery, it delivers over 25g of protein and 12g of fiber in under 5 minutes.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Katie + Lila
Katie created this recipe with Lila and shared it with the perimenopause community.
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 HealthComfortably 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
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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Digestive 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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 4 steps complete
Next: Lay 1 high fiber tortilla flat on…
- 01
Lay 1 high fiber tortilla flat on…
Lay 1 high fiber tortilla flat on a clean plate or cutting board.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 02
Spread 1 cup (225g) low-fat cottage cheese…
Spread 1 cup (225g) low-fat cottage cheese evenly across the center of the tortilla.
Tap card to mark done - 03
Top evenly with 0
Top evenly with 0.5 cup (75g) mixed berries and sprinkle 1 tbsp (12g) chia seeds over the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Fold in the sides of the tortilla
Fold in the sides of the tortilla, roll tightly from the bottom up, and slice diagonally to serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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