Keto spinach & Cottage Cheese Tortilla Wrap is ideal for breakfast, light meals, or lunch. This tortilla wrap is made with cottage cheese and spinach, which is loaded with nutrients like fiber, vitamins, and proteins without the additional carbs, which makes this dish filling and energizing. We can toast the garlic and add the filling to make it more flavorful and tasty. Customize this wrap and add the components and preferred herbs, spices, or grilled protein. We can easily make this wrap for meal prep, and it stores and reheats well. This Cottage Cheese Tortilla Wrap is very tasty, delicious, and healthy, so this wrap is liked by everyone in the family, whether they are following the keto diet or just want something delicious and healthy.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Cook time: Five minutes
- Total time: Fifteen mins
- Serving size: 1 wrap
- Calories: 250 kcal
- Cuisine: Fusion
- Course: Breakfast / Snack/ Light meal
- Diet: Keto, Low-Carb, Vegetarian
- Prep time: Ten mints.
- Serving: 1
EQUIPMENT:
- Skillet
- Spatula
- Bowl
- Knife
- Chopping board
INGREDIENTS:
- 1 keto-friendly tortilla
- ½ cup fresh spinach leaves
- ⅓ cup full-fat cottage cheese
- 1 tbsp. olive oil or butter
- 1 garlic clove
- Salt & pepper
- Optional: red chili flakes, oregano, or Italian seasoning
INGREDIENTS NOTES:
KETO TORTILLAS:
- We have to use the keto tortillas which should be made with coconut, almond, or flaxseed flour and it should be under 5g of net carbs to make the wrap entirely keto-friendly.
COTTAGE CHEESE:
- We have to use the full-fat cottage cheese to make the keto-friendly tortilla wrap as it has a greater fat content and we don’t have to use the low-fat cottage cheese as it contains less fat and more carbs.
SPINACH:
- We have to utilize the fresh spinach as it is loaded with vitamins like A & K, iron, and fiber; we have to properly squeeze the frozen spinach water if we use it otherwise the wrap will become soggy.
BUTTER OR OIL:
- We have to use butter or oil to saute the spinach as it gives a healthy fat content.
FRESH GARLIC:
- We also have to use fresh garlic to make the filling more flavorful and adjust the quantity as we like.
SEASONING:
- We have to season the filling with salt, chili flakes, herbs, & pepper as we like.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTION:
- We can heat the olive oil on a moderate flame.
- Then we can add the garlic and saute it for 30 sec.
- Now we can add the spinach and cook the spinach for one to two minutes and then we can add the salt and pepper to season the dish.
- We can put the sautéed spinach and the cheeses in the bowl add the chili flakes and herbs and mix the filling with the spatula.
- Now we can place the tortillas on the shelf and add the filling with the spoon evenly.
- We can fold the tortilla to make the wrap place it on the pan and toast the tortilla for 1 to 2 minutes from all sides.
- Now we can slice the wrap with the knife and serve it warm.
TIPS:
- We have to roast the wrap on the dry pan to make the crispier wrap.
- You can add the grilled chicken or tofu in the filling to make this wrap loaded with protein.
- We have to apply a thin layer of the keto pesto sauce or spicy sauce for the additional taste.
STORAGE INFORMATION:
FRIDGE:
- We can put the spinach and cottage cheese wrap in an airtight container and store the wrap for 2 days.
FREEZER:
- We don’t have to store the spinach and cottage cheese wrap as the cottage cheese and the spinach will release the water when we thaw the wrap and it becomes squeaky.
FAQs:
Is this spinach and cottage cheese wrapped low in carbs?
- This spinach and cottage cheese wrap is low in carbs and contains 4g net carbs, and 15g proteins are present per portion of this wrap.
Will we store this spinach and cottage cheese wrap?
- We can put the leftover wrap in an airtight container and store this wrap for 2 days in the fridge we don’t have to store the wrap in the freezer as the cottage cheese and the spinach will release the water when we thaw the wrap and it becomes squeaky.
Is this spinach and cottage cheese wrap vegetarian?
- This spinach and cottage cheese wrap is vegetarian-friendly as there is no meat like chicken, beef, or mutton.
Can I add the ricotta cheese to this spinach and cheese wrap?
- We can add ricotta cheese to this spinach and cheese wrap as a substitute for the cottage cheese to make this wrap.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION:
Calories: 250 kcal
Total Carbs: 8g
Net Carbs: 4g
Fiber: 4g
Protein: 15g
Fat: 16g
Calcium: 150mg
Iron: 2.1mg
Vitamin A: 3000 IU
Sodium: 420mg
Potassium: 350mg
Serving size: 1 wrap
