Recipe description
June 18, 2026
Wrap with salmon, cottage cheese and arugula
A tasty salmon wrap that supports everyday gut-friendly eating.
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from whole-grain wrap and greens.
- Includes omega-3 rich fish and polyphenol-rich arugula.
- Balanced combination of protein, fiber, and healthy fats.
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
1
piece
Salmon, smoked
3
slice
Cheese, cottage
3
tablespoon
Rocket
1
cup
Cucumber
0.5
bowl
Lemon
0.5
piece
Oil, olive
1
tablespoon
Instructions
1
In a bowl, mix the cottage cheese with olive oil, salt, and pepper to create a creamy spread.
2
Lay the whole grain wraps flat on a clean surface.
3
Spread the cottage cheese mixture evenly over each wrap.
4
Place the salmon in the center of each wrap.
5
Top the salmon with fresh arugula.
6
Roll the wraps tightly and cut them in half if desired.
7
Serve immediately and enjoy your nutritious salmon wrap.
More Recipes For Your Gut
Nutrition
450 kcal
Calories
32 g
Protein
42 g
Carbohydrates
5 g
Fiber
6 g
Sugar
18 g
Fat
4 g
Saturated fat
1.0 g
Salt
FAQ
What are the main nutritional benefits of this salmon wrap?
It combines protein from salmon and cottage cheese, fiber from the wrap and greens, omega-3s from the salmon, and polyphenols from arugula to support satiety and gut health.
Can I make this dairy-free or vegan?
Yes. For a dairy-free version, replace cottage cheese with a plant-based cheese or yogurt and replace salmon with a plant protein like tempeh or chickpeas, plus a plant-based omega-3 source (flax/chia or algae oil). If you want seafood, keep salmon and use dairy-free cheese.
How should I store leftovers?
Refrigerate the assembled wrap or its components in airtight containers. Use within 1–2 days; store salmon separately if possible to maintain texture.
Is this gluten-free?
It can be gluten-free if you use a gluten-free wrap. Check labels for gluten-containing ingredients.
How much protein does one wrap provide?
Protein depends on portion sizes; salmon and cottage cheese provide a solid protein boost, with roughly 20–30 g of protein per wrap depending on how you portion it.
Can I use canned salmon?
Yes, canned salmon works well; drain and mix with cottage cheese and seasonings as in the recipe.
Is it safe to eat during pregnancy?
Yes, if the salmon is cooked through and the dairy is pasteurized. Avoid undercooked fish.
How can I customize the flavor or add more veggies?
Swap arugula for other greens, add cucumber, bell pepper, or herbs, and adjust seasoning with lemon juice, pepper, or dill.
Can I prep parts ahead and assemble at mealtime?
Yes. Cook the salmon, portion the cottage cheese, wash and chop greens, and store separately; assemble just before eating.
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