Viral Baked Cottage Cheese Wrap with Egg Whites {Low Calorie Recipe}

A recent recipe for a wrap made from cottage cheese with eggs recently went viral. I remade this with egg whites to lower the calories, and the results were fantastic! It’s been a regular for lunch every day since.

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viral cottage cheese egg white wrap b

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193 calories, 37 g protein, 11 g carbs, and 0 grams of fat!

Ok! I first saw this recipe for a gluten free wrap on TikTok. So many people have made it, Easy to make and tastes great! It’s gluten free, low carb, low calorie, and full of protein.

Easy directions to make this wrap:

  • Blend cottage cheese with egg whites.
  • Pour onto parchment paper on a cookie sheet.
  • And then bake!

Troubleshooting tips for making this wrap recipe

It really couldn’t be simpler. Here’s a few things I learned along the way.

  1. The original recipe has a whole egg, rather than egg whites. I chose egg whites to keep the calories down, but you can definitely make it with a whole egg.
  2. The original recipe has regular or low fat cottage cheese. I used fat free cottage cheese to keep the calories low, but you can use low fat cottage cheese for sure. Just adjust my calories and macros to match.
  3. It doesn’t save well. I’d only make it if you are going to eat it within an hour of making it. When I left it out for a few hours, it curled up on the sides and started to get stale/crispy/etc. It didn’t wrap well after it dried out.
  4. If it doesn’t peel away from your parchment paper effectively, it might be undercooked. When the bottom of my wrap was a bit wet still (not cooked all the way), it wouldn’t peel from the paper.
  5. Get high quality parchment paper. I get mine from a restaurant supply store because I was having trouble with food sticking to my paper when I used store brands. Quality does matter. If you are unsure, just spray that paper with a little cooking spray before you pour all the liquid onto pan.
  6. Blend until there are no chunks of cottage cheese left. In fact, the consistency I got was pretty much like milk! So blend until you can’t blend any more.
full gluten free cottage cheese wrap

Why this Cottage Cheese wrap can help with weight loss

When I see a recipe on social media, there’s a few things that would make me want to try to make it at home.

  1. If the recipe has too many ingredients, I likely won’t make it. But this wrap has two basic ingredients: Egg whites and cottage cheese.
  2. Both ingredients are known to promote weight loss (Egg whites and cottage cheese) because they are a good source of protein, they are low in calories, and they digest well.
  3. Egg whites and cottage cheese are so versatile. I eat them most days of the week in thousands of different ways. Check out all my recipes that contain egg whites here. And all my cottage cheese recipes here.
  4. Both ingredients are highly satiating. This wrap has a total of 37 grams of protein, which is extremely satiating.
  5. You can fill this wrap with healthy low calorie foods like lunch meat, lettuce, and spreadable cheeses.
viral cottage cheese wrap with 37 g protein thumbnail

Viral Cottage Cheese Wrap with egg Whites

This recipe for a wrap made from cottage cheese and egg whites is a keeper! Easy to make and tastes great! It's gluten free, low carb, low calorie, and full of protein.
5 from 1 vote
Print Pin Rate
Course: lunch
Cuisine: American
Diet: Diabetic, Gluten Free, Low Calorie, Low Fat
Keyword: cottage cheese wrap
Prep Time: 5 minutes
Cook Time: 30 minutes
Servings: 1 serving
Calories: 193cal


  • 1 cup fat free cottage cheese
  • 1/3 cup liquid egg whites
  • 1 dash garlic powder
  • 1 dash onion powder
  • 1 dash salt


  • Blend all ingredients in a blender till smooth. You'll get the consistency of thick milk.
  • Line a 13X9 inch cookie sheet with parchment paper.
    pouring the cottage cheese egg white mix onto parchment paper
  • Pour blended ingredients into a rectangle on the parchment paper (and sprayed with cooking spray if you wish). It won't hit the sides, and that's OK!
  • Bake at 350 for 30 minutes (Minimum). If it's undercooked, it won't peel from the paper well. Make sure it's dry on both sides by cooking it long enough.
  • Once cooked, let sit for 10 minutes on the counter, and then peel and use in a wrap!
    Making viral cottage cheese wrap



See troubleshooting tips above!


Serving: 1wrap | Calories: 193cal | Carbohydrates: 11g | Protein: 37g | Fat: 0g
Tried this recipe?Mention @healthbeet or tag #healthbeet!
Nutrition Facts
Viral Cottage Cheese Wrap with egg Whites
Serving Size
1 wrap
Amount per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.


viral cottage cheese wrap with 37 g protein
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  1. Hi Amy,
    I’m working my way through your 1200 calories food plan and I love all the recipes. Being on this plan has helped me actually eat more! I was very random in my eating habits which isn’t good. The meals are fun and easy to prepare.
    I wish I could say I’ve lost a lot of weight but not yet. I’ve always had a tough time losing but I’m not discouraged.
    Yours is the first meal plan I’ve ever tried, it just makes sense to me.
    Cheers to good health!

    1. Donna! I’m so glad you said you won’t be discouraged.Β  Β It can take time with consistency before you see results.Β  And I finally realized why I never saw results- and it was because I would give up thinking “this isn’t working”, just before it had a chance to work! LOL.So, hang in there. I’m so glad you bought the plan and that you’re enjoying the food!!Write back in anotherΒ week and keep me posted!

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