How many grams of protein are in a typical high-protein wrap?

Most high-protein wraps contain 20–35 grams of protein depending on the base. Chicken adds ~26g, while cottage cheese and egg combo offers ~28g.

Can I prep these wraps the night before without them getting soggy?

Yes, by layering greens between the tortilla and moist ingredients or storing wet components separately, your wrap stays fresh for up to 72 hours.

Are cottage cheese egg wraps suitable for travel?

Cottage cheese wraps travel well if wrapped tightly and kept in an insulated bag. Layer with greens to reduce moisture and store dressing separately.

How do I make a gluten-free or vegan high-protein wrap?

Use certified gluten-free tortillas or collard greens. For vegan options, substitute eggs and dairy with tofu, lentils, or white bean mash and nutritional yeast.

Easy High Protein Wraps for Work Lunches

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These high-protein wraps offer flavorful, satisfying, and portable lunch options. Built with smart ingredients like chicken, cottage cheese, or chickpeas, they pack 20–35g of protein per serving.

Author: Tommy Tasty
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Yield: 4 wraps
Category: Lunch
Method: No-bake or skillet
Cuisine: American

Ingredients

Scale

8 oz cooked chicken breast or

1 cup cottage cheese + 2 boiled eggs or

1 can mashed chickpeas

Whole-grain or protein tortillas

Spinach

Shredded carrots

Cucumber slices

Hummus or avocado spread

Lemon juice

Smoked paprika, cumin, sea salt, black pepper

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Instructions

1. Prep protein: grill chicken, mash chickpeas, or mix cottage cheese with eggs and lemon juice.

2. Chop vegetables: shred carrots, slice cucumbers, and wash spinach.

3. Warm wraps slightly to improve flexibility.

4. Spread base: hummus, yogurt, or avocado.

5. Layer protein, veggies, and seasonings.

6. Roll tightly, tucking in edges to secure.

7. Wrap in parchment paper for transport.

8. Refrigerate up to 72 hours.

Notes

Layer greens first to avoid sogginess.

Use parchment wrap for portability.

Customize spices for taste preference.

Meal prep protein ahead for faster assembly.

Nutrition

Serving Size: 1 wrap
Calories: 370
Sugar: 4g
Sodium: 470mg
Fat: 12g
Saturated Fat: 3g
Unsaturated Fat: 7g
Trans Fat: 0g
Carbohydrates: 30g
Fiber: 6g
Protein: 28g
Cholesterol: 55mg

Find it online: https://easyumrecipes.com/high-protein-wraps/