COTTAGE CHEESE CREPE WRAPS

LEEZA JOHAN

 High Protein + Low Carb!

This recipe transforms simple ingredients into a versatile, protein-packed wrap that tastes just like a savory crepe. The cottage cheese is the secret to a high-protein base that cooks up golden-brown and is surprisingly sturdy, yet soft enough to fold. It's the ultimate blank canvas for your favorite breakfast or lunch fillings.

Yields: 2 large crepes (1 serving per crepe) Prep time: 10 minutes

  • Cook time: 15 minutes

COTTAGE CHEESE CREPE WRAPS

Ingredients

For the Cottage Cheese Crepes:

  • 1 cup full-fat or 2% large curd cottage cheese (small curd works too, just don't use non-fat as it can get rubbery)

  • 2 large eggs

  • 1 tablespoon coconut flour or 2 tablespoons almond flour

  • 1/4 teaspoon garlic powder

  • 1/4 teaspoon Italian seasoning (optional, but delicious)

  • A pinch of salt and black pepper

  • Olive oil or coconut oil spray for the pan

For the BLT Filling (as shown in the photo):

  • 2 tablespoons Greek yogurt or mayonnaise

  • 1 tablespoon finely chopped fresh chives

  • 4-6 strips of bacon, cooked to your desired crispiness

  • 1 large handful of fresh arugula or romaine lettuce

  • 1 cup cherry tomatoes, halved, or 1/2 a large tomato, sliced

  • Optional: a sprinkle of red pepper flakes and cracked black pepper for a little kick

Equipment

  • A high-speed blender or food processor

  • A large, non-stick skillet (a 10- or 12-inch crepe pan or omelet pan works best)

  • A wide, thin spatula

Instructions

Step 1: Make the Crepe Batter

  1. Combine the Base: Place the cottage cheese, eggs, coconut (or almond) flour, garlic powder, Italian seasoning, salt, and pepper into a high-speed blender.

  2. Blend Until Ultra-Smooth: Blend on high for 30-45 seconds, or until the mixture is completely smooth and bubbly. There should be no remaining lumps from the cottage cheese. The batter will be thin and pourable, like a traditional crepe or pancake batter. Let it rest for 2-3 minutes while you prepare your fillings and heat the pan.

Step 2: Cook the Crepes

  1. Prepare the Pan: Heat your large non-stick skillet over medium heat. This is crucial—too hot and it will burn before it sets; too cold and it will stick. Spray the surface evenly with a little oil.

  2. Pour and Cook: Pour half of the batter into the center of the pan. Gently swirl and tilt the pan so the batter spreads into a large, thin circle, covering the bottom.

  3. The Waiting Game: Let it cook undisturbed for 4-5 minutes. Be patient. You will see the edges start to curl slightly and the top surface should be set and no longer shiny. Do not try to flip it too early.

  4. Flip: When you can gently slide a spatula all the way under without it breaking, flip the crepe. Cook for another 2-3 minutes on the other side until it's golden-brown.

  5. Remove and Repeat: Transfer the first crepe to a plate. Re-spray the pan and repeat with the remaining batter to make the second crepe.

Step 3: Prepare the Filling

  1. Make the Herbed Spread: In a small bowl, mix the Greek yogurt (or mayo) with the chopped fresh chives and a pinch of black pepper.

  2. Get Your Toppings Ready: Ensure your bacon is cooked, tomatoes are sliced, and arugula is washed.

Step 4: Assemble the Wraps

  1. Spread the Sauce: For an open-face style (as in the bottom picture), spread half of the herbed yogurt sauce evenly over one crepe.

  2. Layer the Toppings: Top with a generous handful of arugula. Arrange the cooked bacon strips and halved cherry tomatoes on top.

  3. Add a Garnish: Finish with a sprinkle of cracked black pepper and red pepper flakes if you like.

  4. Fold (Optional): For a portable wrap (as in the top picture), simply fold the loaded crepe in half. Enjoy immediately!

Pro-Tips and Variation Ideas

  • To Save Time: The crepes can be made a day in advance! Just let them cool, stack them between sheets of parchment paper, and store them in an airtight container in the fridge. Reheat quickly in a dry skillet or microwave.

  • Make it Sweet: Omit the garlic, savory spices, and chives. Add 1 teaspoon of vanilla extract and a teaspoon of your favorite low-carb sweetener to the batter. Fill with berries and a dollop of whipped cream for a high-protein breakfast treat.

  • More Savory Ideas: The options are endless. Try fillings like:

    • The Brunch: Smoked salmon, cream cheese, red onion, and capers.

    • The Italian: Prosciutto, sliced mozzarella, basil leaves, and a drizzle of balsamic glaze.

    • The Mexican: Scrambled eggs, sliced avocado, black beans, and salsa.

    • The Mediterranean: Hummus, sliced cucumber, feta cheese, and Kalamata olives.

Full Recipe: WWW.FITNESSRECIPESZ.COM

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