Mediterranean Cucumber Cottage Cheese Wraps

Mediterranean Cucumber Cottage Cheese Wraps

These Mediterranean Cucumber Cottage Cheese Wraps are a light, refreshing, and protein-packed meal perfect for lunch, snacks, or a quick dinner. Combining creamy cottage cheese with crisp cucumbers, fresh herbs, and Mediterranean flavors like olive oil, lemon, and olives, this wrap is both nutritious and satisfying.
It’s a no-cook recipe that comes together in minutes—ideal for hot days or busy schedules when you want something healthy but don’t want to sacrifice taste.

Prep & Assemble Time

Prep Time: 10 minutes

Assemble Time: 5 minutes

Total Time: 15 minutes

Servings: 2 large wraps or 4 smaller snack wraps

Ingredients

For the Wrap Filling:

1 cup low-fat or full-fat cottage cheese

1 cup cucumber, thinly sliced or julienned (English cucumber preferred for fewer seeds)

¼ cup cherry tomatoes, halved or diced

2 tbsp kalamata olives, sliced

1 tbsp extra virgin olive oil

1 tbsp fresh lemon juice

1 tbsp fresh dill or parsley, chopped

¼ tsp dried oregano

Salt and black pepper to taste

For the Wraps:

2 large whole wheat or spinach tortillas (8–10 inches), or any preferred wrap

½ cup mixed greens or baby spinach

Optional: 2 tbsp crumbled feta cheese for extra flavor

Optional: 1 tbsp hummus (to spread on the wrap for extra creaminess)

Instructions

Prepare the Cottage Cheese Filling:

In a medium bowl, combine the cottage cheese, olive oil, lemon juice, dill (or parsley), oregano, salt, and pepper.

Stir in the sliced cucumbers, cherry tomatoes, and kalamata olives.

Mix gently until everything is well combined. Taste and adjust seasoning if needed.

Assemble the Wraps:

Warm the tortillas slightly in a dry skillet or microwave for 10–15 seconds to make them more pliable.

Place a layer of mixed greens or spinach in the center of each tortilla.

Spoon the cucumber cottage cheese mixture evenly over the greens.

(Optional) Sprinkle with feta cheese or spread a thin layer of hummus before adding the filling for extra flavor.

Roll & Serve:

Fold the sides of the wrap inward, then roll it up tightly from the bottom.

Slice the wrap in half for easier eating, or cut into pinwheels for a party platter.

Serve Immediately:

Enjoy the wraps fresh for the best texture.

Pair with a side of olives, fruit, or whole grain chips for a complete meal.

Tips

Use English or Persian Cucumbers:
These cucumbers have thin skin and minimal seeds, making them perfect for wraps without watering down the filling.

Drain Excess Liquid:
If your cottage cheese is very wet, drain or blot it with a paper towel before mixing to prevent soggy wraps.

Warm the Wraps:
Slightly warming the tortillas makes them easier to roll and less likely to tear.

Serve Immediately:
These wraps are best eaten fresh to keep the cucumbers crisp and the wraps firm. If packing for lunch, assemble them just before eating or keep the filling separate.

Customize Texture:
For a creamier filling, pulse the cottage cheese in a food processor for 10–15 seconds to create a smoother, spreadable texture.

Variations

Protein Additions:

Grilled Chicken or Turkey Slices:
Add lean protein to make it more filling.

Tuna or Salmon:
Mix in a few spoonfuls of canned tuna or salmon for a Mediterranean seafood twist.

Chickpeas or Falafel Crumbles:
For a vegetarian protein boost, add chickpeas or crumble in baked falafel.

Flavor Variations:

Herb Swap:
Use mint, basil, or cilantro for different herbal notes.

Spicy Kick:
Add a dash of red pepper flakes, harissa, or za’atar spice for extra flavor.

Greek-Inspired:
Add red onion slices, feta cheese, or a drizzle of Greek vinaigrette.

Hummus Layer:
Spread hummus or baba ganoush on the wrap before adding the filling for added creaminess and Mediterranean flair.

Wrap Alternatives:

Use collard greens, butter lettuce leaves, or lavash bread for different wrapping options.

Try low-carb tortillas or gluten-free wraps to fit dietary preferences.

Serving Ideas:

Slice into pinwheels for party appetizers or picnics.

Serve with a side of Greek salad, olives, or baked pita chips for a complete meal.

Q&A

Q: Can I make these wraps ahead of time?
A: For the best texture, it’s recommended to prepare the filling ahead but assemble the wraps just before eating. This keeps the cucumbers crisp and prevents the wraps from getting soggy.

Q: Can I use ricotta cheese instead of cottage cheese?
A: Yes! Ricotta provides a creamier texture, while cottage cheese gives you more protein and fewer calories. Both work well depending on your preference.

Q: Are these wraps low-carb or keto-friendly?
A: The filling is low-carb, but the wrap depends on your choice of tortilla. For a keto option, use low-carb wraps or lettuce leaves.

Q: Can I add other vegetables?
A: Absolutely! Try adding sliced bell peppers, shredded carrots, radishes, or avocado for extra flavor and nutrients.

Q: Is cottage cheese healthy?
A: Yes! Cottage cheese is a high-protein, low-fat dairy option that’s rich in calcium and supports muscle health.

Nutrition Facts (Per Large Wrap – Approximate)

Note: Nutrition may vary based on wrap size, brand, and added toppings.

Conclusion

These Mediterranean Cucumber Cottage Cheese Wraps are a fresh, healthy, and satisfying meal that comes together in minutes. Packed with protein, vibrant veggies, and bold Mediterranean flavors, they’re ideal for a quick lunch, light dinner, or high-protein snack.

With endless customization options, you can make them vegetarian, add grilled chicken, or adjust the herbs and spices to suit your taste. Whether you’re eating on the go or preparing a relaxed meal at home, these wraps deliver nutrition without compromising on flavor.