Apple Chicken Sausage and Cottage Cheese Wrap
A refreshing, high-fiber lunch wrap filled with savory apple chicken sausage, creamy Daisy cottage cheese, crisp spinach, and tangy pickled onions. It offers a light, highly digestible combination of protein and fiber that keeps you satisfied without feeling weighed down.
Prep
5 min
Cook
5 min
Total
10 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
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
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · 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 8 steps complete
Next: Heat a medium skillet over medium heat
- 01
Heat a medium skillet over medium heat
Heat a medium skillet over medium heat, around 350°F (175°C). Slice 1 apple chicken sausage link into 0.25-inch (0.6cm) rounds.
Tap card to mark done - 02
Add the sausage rounds to the dry…
Add the sausage rounds to the dry skillet and sear for 3 to 4 minutes, flipping once, until warmed through and lightly browned on both sides.
Look for: warmed through and lightly browned on both sides
Tap card to mark done - 03
Lay 1 high-fiber whole-wheat tortilla flat on…
Lay 1 high-fiber 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 - 04
Spread 0
Spread 0.5 cup (113g) low-fat cottage cheese evenly across the center of the tortilla, leaving a 1-inch (2.5cm) border around the edges.
Tap card to mark done - 05
Layer 1 cup (30g) fresh spinach over…
Layer 1 cup (30g) fresh spinach over the cottage cheese.
Tap card to mark done - 06
Top with the warm seared sausage rounds…
Top with the warm seared sausage rounds and 2 tbsp (30g) drain-dried pickled red onion.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Fold the left and right sides of…
Fold the left and right sides of the tortilla inward over the filling, then roll tightly from the bottom edge upward to form a compact wrap.
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Slice diagonally in half using a sharp…
Slice diagonally in half using a sharp knife and serve immediately.
Ready when: everything is assembled and ready to enjoy
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