Garden Crunch Veggie Wrap
10 min prep0 min cookEasy

Garden Crunch Veggie Wrap

A crisp low-carb tortilla loaded with blended cottage "ricotta," fresh greens, olives, and a lemon-yogurt drizzle — 25g protein at only 265 calories

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Hummus, roasted peppers, cucumbers, spinach, feta, and quinoa in a whole-wheat wrap. Filling without any meat. Good cold.

📊Nutrition

Per serving

0kcalCalories
0gProtein
0gFats
0gCarbs

🧾Ingredients

0/9

Wrap & Protein Base

  • 1Medium low-carb or light whole-wheat tortilla
  • 80gFat-free cottage cheese, blended until smoothPerfectly mimics the thick, creamy texture of ricotta with nearly double the protein and zero fat
  • a pinchSea salt, black pepper, and garlic powder

Fresh Veggies & Crunch

  • a generous handfulFresh mixed greens (lettuce and arugula)
  • 40gFresh tomatoes, diced or sliced
  • 15g (about 1 tbsp)Sliced black Kalamata olivesProvides rich, salty flavor without overdoing the fat
  • 1 tspMixed seeds (flax, pumpkin, sunflower)Seeds are incredibly healthy but very calorie-dense — one teaspoon gives the perfect crunch

Lean Dressing

  • 1 tbspPlain non-fat (0%) Greek yogurt
  • a squeezeFresh lemon juice and a dash of dried oregano

👨‍🍳Method

1

Prep the "Ricotta"

1 min

Place your fat-free cottage cheese in a small blender or food processor with a pinch of salt, pepper, and garlic powder. Blend for 15-20 seconds until it is completely smooth and creamy, perfectly replicating regular ricotta.

💡Blending cottage cheese transforms it completely — the texture becomes indistinguishable from real ricotta.
2

Mix the Lean Dressing

1 min

In a small cup, stir together the non-fat Greek yogurt, lemon juice, and oregano.

3

Assemble

2 min

Lay your low-carb tortilla flat. Spread your blended high-protein "ricotta" in a thick line down the center. Layer your fresh arugula and lettuce on top. Add the diced tomatoes and sliced olives.

4

Dress and Crunch

1 min

Drizzle your lean lemon-yogurt dressing over the vegetables. Sprinkle exactly half of your mixed seeds inside the wrap.

5

Roll and Serve

1 min

Fold the ends of the tortilla in and roll it up tightly. Cut it cleanly in half. Stack the two halves on top of each other and sprinkle the remaining half-teaspoon of mixed seeds over the top so they cascade down the plate!

💡Stacking the halves cut-side-up shows off that beautiful cross-section of greens, ricotta, and olives.
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