Keto cottage cheese wrap with spinach

Keto cottage cheese wrap with spinach: a high-protein oven recipe with cottage cheese, egg and baby spinach. Quick to make, moist and great for filling.

At a glance

• Serves 2
• Prep time: 5 min
• Cooking time: 20 min
• Total time: 25 min
• Calories: 280 kcal per serving
• Protein: 32 g
• Fat: 14 g
• Carbs: 4 g

Ingredients

• 1 large organic egg
• 1 handful of baby spinach
• 250g cottage cheese
• 1 pinch of salt and pepper
• 1 pinch of garlic powder

Method

You’ll need: oven · baking tray · blender · chopping board · knife

1. Preheat the oven to 180 °C (160 °C fan) and line a tray with baking paper.
2. Put the cottage cheese, egg, baby spinach, garlic powder, salt and pepper in a blender and blend until you have a smooth cream.
3. Spread the mixture thinly and evenly on the baking paper to make one large wrap.
4. Bake at 180 °C for 15–20 min until the surface is set and looks slightly dry. Then let it cool briefly.
5. Carefully peel the wrap off the baking paper so it stays whole and rolls up well.
6. Fill with salmon, feta or tomatoes, roll up and cut into pieces.

Good to know

This wrap is one of those recipes that simply makes everyday life easier. Quick in the oven, pleasantly filling and not much effort. I especially like it when things should be simple but still fresh.

Swaps

Baby spinach → rocket (more peppery bitterness and vitamin K). Cottage cheese → ricotta (milder flavour, also provides protein and calcium). Egg → 2 egg yolks plus a little water (more vitamin A and choline, slightly softer texture). Salmon filling → avocado (more fibre and monounsaturated fat).

Allergens

Contains milk and egg. Usually well suited to children if the texture and filling suit them. During pregnancy, only use pasteurised cottage cheese and well-heated or safe fillings such as fully cooked salmon.

Frequently asked questions

What's in an egg, nutritionally?

An egg provides protein, choline, vitamin B12, selenium and some vitamin D. Much of the choline sits in the egg yolk.

How much does spinach add to a wrap like this?

Spinach mainly brings folate, vitamin K and carotenoids. With a handful, the amount per serving stays modest, but it's a sensible addition to the wrap.

Is garlic powder just seasoning, or does it matter nutritionally?

In this small amount it's mainly there for flavour. Sulphur compounds like those in fresh garlic are interesting in principle, but in powder form and tiny amounts they matter only a little nutritionally.

Is the wrap suitable if you have a sensitive stomach?

Often yes, because the ingredients are quite simple. If you react to dairy, egg or garlic, though, those are exactly the things that may not agree with you.