a sliced cottage cheese and slaw wrap on a white plate, colorful filling visible, wrap folded neatly

Cottage Cheese and Slaw Lunch Wrap

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By Millie Pham

Hey hey!

If you’re looking for a quick lunch that’s light, crunchy, creamy, and totally satisfying, this Cottage Cheese and Slaw Lunch Wrap is the move. It’s packed with protein from the cottage cheese and a fresh, crunchy slaw tossed in a tangy dressing. No cooking required, just toss, spread, wrap, and go.

🧀 What You’ll Need

  • 1 cup low-fat cottage cheese
  • 1 cup pre-shredded coleslaw mix (green and purple cabbage + carrots)
  • 2 tbsp plain Greek yogurt
  • 1 tbsp apple cider vinegar
  • 1 tsp Dijon mustard
  • 1/2 tsp honey
  • Salt + black pepper to taste
  • 2 large flatbreads or wraps

💛 Why I Love This Recipe

This wrap started as one of those “throw together whatever’s in the fridge” lunches—and now I make it all the time. It’s cool, crunchy, tangy, and creamy all in one bite. It gives lunch that fresh, clean feeling but still keeps you full.

  • No cooking involved
  • Ready in 10 minutes
  • High in protein, low in fuss
  • Easy to pack for work or on-the-go
  • Totally customizable—swap in any veggies or dressing you love

🍽️ Servings + Time

  • Makes: 2 wraps
  • Prep time: 10 minutes
  • Cook time: 0 minutes
  • Total time: 10 minutes

📊 Macros (Per wrap, approx.)

  • Calories: 220
  • Protein: 18g
  • Carbs: 14g
  • Fat: 10g

🔬 Why This Recipe Works (Quick Science)

Cottage cheese adds protein and creaminess without being heavy. The coleslaw mix provides fiber and crunch, while the yogurt-vinegar dressing brings acidity that balances everything out. Layering the slaw over the cottage cheese keeps things from getting soggy and helps the wrap roll up tightly.

⚠️ Common Mistakes

  • Skipping the dressing: The slaw needs that flavor boost to keep the wrap from tasting bland.
  • Too much filling: Makes it hard to roll and can split your wrap.
  • Watery cottage cheese: Drain off any extra liquid for a less messy wrap.
  • Using dry wraps: Warm your flatbread a little so it bends without tearing.

🍴 What to Serve With

  • A cup of lentil or veggie soup
  • Fresh fruit or berries
  • A handful of almonds or trail mix
  • Iced tea or lemon water

🔧 Tools You’ll Need

  • Small mixing bowl
  • Spoon or whisk
  • Cutting board (optional)
  • Measuring cups and spoons

🔁 Substitutions + Variations

  • Greek yogurt: Use sour cream or mayo for a richer slaw
  • Cottage cheese: Try ricotta or a thick hummus if you prefer
  • Slaw mix: Use kale slaw, shredded Brussels sprouts, or broccoli slaw
  • Vegan version: Use dairy-free yogurt and cottage cheese alternatives

⏱ Make-Ahead Tips

  • Make the slaw and store in the fridge for up to 2 days.
  • Wraps can be assembled in the morning and packed for lunch—just keep them cool.

👨‍🍳 How to Make Cottage Cheese and Slaw Lunch Wrap

Step 1: Make the Slaw Dressing

In a small bowl, whisk together 2 tbsp plain Greek yogurt, 1 tbsp apple cider vinegar, 1 tsp Dijon mustard, 1/2 tsp honey, and a pinch of salt and black pepper.

 creamy slaw dressing being whisked in a small bowl, showing smooth mixture made with Greek yogurt, apple cider vinegar,

Step 2: Toss the Slaw

Add 1 cup coleslaw mix to the bowl with the dressing. Toss until everything is coated.

 vibrant coleslaw mix (green and purple cabbage, carrots) tossed in creamy dressing, coated evenly, in a glass bowl

Step 3: Lay Out the Flatbread

Place 1 flatbread on a clean surface. Warm it slightly if needed to make it more flexible.

soft flatbread laid flat on a white plate, warm and pliable, ready for filling, on white marble counters with hints of gold,

Step 4: Add the Cottage Cheese

Spread 1/2 cup low-fat cottage cheese across the center of the flatbread, leaving about an inch of space at the edges.

 creamy cottage cheese spread evenly down the center of a flatbread, soft and thick texture visible, on white marble counters with hints of gold

Step 5: Add the Slaw

Spoon 1/2 of the dressed slaw mixture over the cottage cheese layer, keeping it in the center.

olorful slaw mixture layered over cottage cheese on flatbread, bright greens, purples, and oranges popping

Step 6: Wrap and Slice

Fold in the sides of the wrap and roll it up tightly like a burrito. Slice in half and serve.

a sliced cottage cheese and slaw wrap on a white plate, colorful filling visible, wrap folded neatly

🧊 Leftovers & Storage

  • Store leftover slaw separately in the fridge for 2–3 days.
  • Assembled wraps are best eaten fresh but can be kept chilled for up to 1 day.
  • To keep wraps crisp, avoid overfilling and pat slaw dry if too wet.

❓ FAQ

Can I make this wrap dairy-free?
Yep! Use dairy-free cottage cheese and yogurt alternatives.

Can I prep this ahead for lunch?
Totally! Just wrap it tight in foil and keep it chilled.

What kind of flatbread works best?
A soft, flexible wrap or tortilla works best—whole wheat, spinach, or plain.

Is this good for weight loss or high-protein diets?
Absolutely—high protein, low in carbs, and full of fiber.

🌯 That’s a Wrap!

And just like that—you’ve got a fresh, flavorful, protein-packed lunch in your hands. This Cottage Cheese and Slaw Wrap is one of those simple meals that just works. Try it once, and it’ll be in your weekly lunch lineup in no time.

Let me know in the comments how you made it your own or what veggies you added! 💬🥗🙌

Happy wrapping!

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