Turkey and Herbed Cottage Cheese Protein Wrap
A high-protein, budget-friendly wrap packed with lean turkey, creamy cottage cheese, and crisp greens. It takes under 10 minutes to prep and is ideal for packing on a night shift.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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 HealthSteadier 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
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
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
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl · Knife and cutting board
Time saver
Make-Ahead Friendly: You can easily prep 3 of these wraps in advance. Wrap them tightly in foil to keep them fresh and firm in the fridge for up to 3 days.
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 7 steps complete
Next: Lay the whole-wheat tortilla flat on a…
- 01
Lay the whole-wheat tortilla flat on a…
Lay the whole-wheat tortilla flat on a clean cutting board or plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 02
Stir together the cottage cheese and dried…
In a small bowl, stir together the cottage cheese and dried chive until the herbs are thoroughly distributed.
Look for: the herbs are thoroughly distributed
Tap card to mark done - 03
Spread the herbed cottage cheese mixture evenly…
Spread the herbed cottage cheese mixture evenly across the center of the tortilla, leaving a 1-inch (2.5cm) border around the edges.
Tap card to mark done - 04
Place the baby spinach in an even…
Place the baby spinach in an even layer over the cottage cheese, then scatter the grated carrot on top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Lay the turkey breast slices over the…
Lay the turkey breast slices over the vegetables.
Tap card to mark done - 06
Fold the bottom edge of the tortilla…
Fold the bottom edge of the tortilla up over the filling, fold in the sides, and roll tightly from the bottom up to enclose the filling securely.
Tap card to mark done - 07
Wrap the completed tortilla tightly in greaseproof…
Wrap the completed tortilla tightly in greaseproof paper or foil, slice in half diagonally if desired, and store in a sealed container in the fridge until ready to pack.
Look for: ready to pack
Tap card to mark done
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