Cottage Cheese (Paneer) & Vegetable Wrap – Mediterranean-Inspired Protein Meal 🌯
🧀 Why This Wrap Works
Wraps are quick, versatile, and portable — but this one takes it up a notch. Packed with paneer (Indian cottage cheese), crunchy veggies, and zesty Mediterranean-style seasoning, this meal offers:
✅ High protein
✅ Good fats
✅ Complex carbs
✅ Satisfying flavor in every bite
Whether you’re meal-prepping, working from home, or packing lunch — this wrap hits the sweet spot between global flavors and Indian nutrition.
🛒 Ingredients (Makes 2 Wraps)
| Ingredient | Quantity | Notes |
|---|---|---|
| Paneer (crumbled or cubed) | 150–200g | ~20g protein per wrap |
| Whole wheat or multigrain wraps | 2 | Choose high-fiber options |
| Cucumber (julienned) | ½ cup | Adds crunch and hydration |
| Tomato (chopped or sliced) | 1 medium | Vitamin C, freshness |
| Onion (sliced thin) | ¼ cup | Optional for flavor kick |
| Lettuce or baby spinach | 1 cup | Greens for texture + nutrition |
| Hung curd or Greek yogurt | 2 tbsp | For sauce (high protein) |
| Lemon juice | 1 tsp | Brightens the flavor |
| Olive oil | 1 tsp | For sautéing or marination |
| Garlic (grated) | 1 clove | Mediterranean aroma |
| Mixed herbs (oregano, basil) | ½ tsp | Optional for Italian twist |
| Salt & pepper | To taste | Season to your liking |
👨🍳 How to Make It
1. Prep the Paneer
Sauté paneer in olive oil with grated garlic, salt, pepper, and herbs. Light golden is perfect.
2. Mix the Sauce
Combine Greek yogurt or hung curd with lemon juice, a pinch of herbs, and salt. This acts as a cooling Mediterranean-style spread.
3. Assemble the Wrap
Warm your wraps lightly. Spread the yogurt sauce, layer with greens, tomatoes, cucumber, onions, and cooked paneer.
4. Roll & Serve
Roll the wrap tightly, cut in half, and enjoy immediately or wrap in foil for lunchbox/storage.
💪 Nutrition Highlights (Per Wrap, Approx.)
- Protein: 20–22g
- Fiber: ~6–8g
- Calories: ~400–450 kcal
- High in: Calcium, probiotics (yogurt), healthy fats, and iron
✅ Great for vegetarians, gym-goers, teens, or anyone wanting a quick protein fix.
🌀 Optional Twists
Spicy version: Add harissa, peri-peri, or chili flakes
Vegan version: Replace paneer with grilled tofu and yogurt with plant-based curd
Indian twist: Add mint chutney or chaat masala
Extra crunch: Sprinkle sunflower seeds or crushed roasted peanuts
📌 Final Thoughts
This Cottage Cheese & Veggie Wrap bridges the best of Indian and Mediterranean eating — quick, high-protein, and utterly satisfying. It’s a complete meal you can eat with one hand and feel good about every bite.
✨ Because staying healthy should always be this easy and delicious.