healthy cottage cheese noodle wrap

---

---

🥗 Cottage Cheese Noodle Wrap (Healthy & High-Protein)

🧾 Ingredients (1–2 servings)

• 1 whole wheat wrap / roti / tortilla
• 1 cup cooked whole wheat or rice noodles
• ½ cup cottage cheese (paneer), crumbled
• 1 small onion, thinly sliced
• ½ capsicum (bell pepper), sliced
• 1 small carrot, julienned
• 1 tsp olive oil
• 1–2 cloves garlic, minced
• ½ tsp black pepper
• ½ tsp chili flakes (optional)
• ½ tsp soy sauce (low sodium)
• Salt to taste
• Fresh coriander or lettuce leaves

---

🍳 Instructions

1. Sauté veggies
   Heat olive oil in a pan. Add garlic, then toss in onion, capsicum, and carrot. Stir-fry for 2–3 minutes (keep them slightly crunchy).
2. Add noodles
   Add cooked noodles, soy sauce, pepper, chili flakes, and salt. Mix well.
3. Add cottage cheese
   Turn off heat, then fold in crumbled paneer so it stays soft and fresh.
4. Assemble wrap
   Place the mixture on the wrap, add coriander or lettuce, and roll tightly.
5. Optional toast
   Lightly toast the wrap on a pan for a crispy outside.

---

💪 Why it’s healthy

• High protein from cottage cheese (paneer)
• Balanced meal with carbs, protein, and healthy fats
• Can be made low-calorie by reducing oil and using more veggies

---

🔄 Variations

• Add a yogurt-mint sauce for freshness
• Swap paneer with tofu for a vegan option
• Add chili sauce or schezwan for a spicy twist

---