Recipe description
October 18, 2026
Sports Recovery Cottage Cheese Berry Wrap
A protein-rich berry wrap with fiber and colorful plant goodness for everyday recovery
Protein Rich
High Satiety
High Omega-3
79%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: egg, milk, tree_nut, peanut
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Takes about 2 minutes.
Why this recipe fits you
- Provides fiber from whole grain wraps and mixed berries.
- Includes colorful berries and fresh mint for plant diversity and polyphenols.
- Combines protein-rich cottage cheese with whole grains and fruit for a satisfying light meal.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Wrap, whole grain
2
piece
Cheese, cottage
8
tablespoon
Mixed berries
1
cup
Honey
2
teaspoon
Mint
2
teaspoon
Instructions
1
Lay the whole grain wraps flat on a clean work surface.
2
Spread the cottage cheese evenly over the center of each wrap, leaving a border around the edges.
3
Scatter the mixed berries over the cottage cheese on each wrap.
4
Drizzle with honey and sprinkle with chopped fresh mint.
5
Fold in the sides of each wrap and roll up tightly to enclose the filling.
6
Slice each wrap in half on the diagonal and serve immediately, or wrap tightly for later.
More Recipes For Your Gut
Nutrition
290 kcal
Calories
13 g
Protein
43 g
Carbohydrates
7 g
Fiber
11 g
Sugar
6 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
How many servings does this cottage cheese berry wrap recipe make?
It makes 2 servings, with 1 wrap per serving.
How long does it take to prepare?
It takes about 10 minutes because no cooking is required.
Is this wrap suitable after exercise?
Yes. It combines cottage cheese, whole grains, and fruit, making it a convenient option for a balanced post-activity snack or light meal.
Can I use frozen berries?
Yes. Thaw them first and drain excess liquid to help prevent the wraps from becoming soggy.
Can I make these wraps ahead of time?
They are best served immediately, but you can wrap them tightly and refrigerate them for up to 24 hours.
How can I stop the wraps from becoming soggy?
Use well-drained berries and cottage cheese, leave a border around the wrap, and add the honey just before rolling if preparing ahead.
Can I replace the honey?
Yes. You can omit it or use a small amount of maple syrup or another sweetener you prefer.
What allergens does this recipe contain?
Cottage cheese contains milk. Whole grain wraps may contain gluten and other allergens, so check the package label.
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