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Dinner10 min · 1 servingWrap de pollo con queso cottage y verduras

Chicken wrap with cottage cheese and vegetables

Each serving has 377 kcal, 35.3 g of protein, and 3.9 g of fiber, or 9.4 g of protein per 100 kcal. Ready in 10 minutes; makes 1 serving.

  • High in protein
  • Easy to digest
  • Nutritious in small servings

Per serving

  • 377 kcalCalories
  • 35.3 gProtein
  • 3.9 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 9.4 g of protein per 100 kcal.

Chicken wrap with cottage cheese and vegetables, seen from above
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Ingredients

1 serving

Plus, with no meaningful nutrition (not counted in the table):

  • A few drops of lemon juice, black pepper, and dried oregano

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

  1. Stir the cottage cheese with a few drops of lemon juice, pepper, and oregano.
  2. Warm the tortilla in a dry skillet for 20 to 30 seconds per side so it folds without cracking.
  3. Spread the cottage cheese down the center of the tortilla, leaving the edges clear.
  4. Top with the chicken, lettuce, tomato, and carrot.
  5. Fold in the sides, roll the tortilla up tightly, and cut it in half on the diagonal.

Why it is filling

Chicken and cottage cheese pack a lot of protein into something you eat with your hands and can split into two sittings. The cottage cheese works as the sauce, adding moisture without the fat of mayonnaise, and the raw vegetables add crunch and a little volume. If you can find a whole-wheat tortilla, it will have more fiber than the refined flour tortilla the recipe is calculated with.

In numbers, each serving has 35.3 g of protein and 3.9 g of fiber, with an energy density of 125 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein
At least 15 g of protein per serving and 6 g per 100 kcal.
Easy to digest
A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.
Nutritious in small servings
A serving of 300 g (about 10.5 oz) or less with at least 10 g of protein: a lot of nutrition in a small volume.

If your appetite is small

  • Eat one half and keep the other wrapped in the fridge for a few hours later.
  • If your appetite is very small, use a small tortilla and half the filling: it still gives you a good amount of protein.

Nutrition facts

Values per serving, calculated from the ingredients. Protein per 100 kcal: 9.4 g.
NutrientPer serving
Calories377 kcal
Protein35.3 g
Carbohydrates37.7 g
Fiber3.9 g
Fat8.8 g
Approximate weight300 g (11 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
IngredientAmountCaloriesProteinFiber
Flour tortilla60 g184 kcal4.9 g2.1 g
Cooked chicken breast80 g121 kcal23.2 g0 g
Cottage cheese60 g49 kcal6.2 g0 g
Romaine lettuce25 g4 kcal0.3 g0.5 g
Tomato50 g9 kcal0.4 g0.6 g
Carrot25 g10 kcal0.2 g0.7 g

To plan your meals

More recipes

See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tortillas, ready-to-bake or -fry, flour, refrigerated (FDC ID 175037).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chicken, broilers or fryers, breast, meat only, cooked, stewed (FDC ID 171478).accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cheese, cottage, lowfat, 2% milkfat (FDC ID 172182).accessed .
  4. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Lettuce, cos or romaine, raw (FDC ID 169247).accessed .
  5. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed .
  6. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Carrots, raw (FDC ID 170393).accessed .
  7. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .