Low calorie and high protein carrot wrap, that’s what I Googled one day after yet another disappointing salad. I wanted something light but warm, easy but actually satisfying. That day, I improvised with some carrots, an egg, and leftover chicken. What came out of the oven changed the way I do lunch. Since then, this wrap has become my go-to for busy weekdays, lazy Sundays, and everything in between. Here’s exactly what my low calorie and high protein carrot wrap looked like before folding, it’s a total game changer.
Why You’ll Love This Low Calorie and High Protein Carrot Wrap
This isn’t just another veggie wrap, it’s your shortcut to a balanced, energizing lunch that actually tastes amazing. Whether you’re counting macros, eating clean, or just trying to survive your workday, this recipe checks all the boxes. It’s simple, fresh, and requires zero culinary gymnastics.
Quick to make, even on weekdays
Forget complicated prep or cooking chaos. With just carrots, chicken, and a handful of simple staples, you can go from fridge to plate in under 30 minutes. Grating carrots, mixing ingredients, and baking the base takes no time at all, and most of the work is hands-off. While the wraps bake in the oven, you can prep drinks like this strawberry mango lemonade or pack your lunchbox.
That’s why this low calorie and high protein carrot wrap became my Monday ritual, quick enough for rushed mornings, satisfying enough to keep me going.
Perfect balance of protein and fiber
Each wrap brings together shredded chicken for lean protein, cottage cheese for creamy texture and calcium, and carrots for natural sweetness and digestion-friendly fiber. Add in arugula for a peppery crunch and a touch of sriracha, and you’ve got a full-on flavor bomb.
It’s the kind of wrap that fills you up without slowing you down. And for anyone trying to build muscle or just eat better, it’s the perfect lunch swap. If you’re looking for more ideas, try pairing it with our high protein cucumber salad, a crisp, refreshing boost of nutrients.
Great for meal prep or light dinner
Bake the carrot bases in advance and store them in the fridge for up to 3 days. They reheat beautifully in a dry pan or air fryer. Whether you fill them fresh or prep an entire batch, this healthy recipe is flexible and meal-prep friendly.
From quick healthy lunch to a guilt-free dinner, this wrap proves that clean eating can also be crave-worthy.
Ingredients You’ll Need
This low calorie and high protein carrot wrap relies on simple, whole ingredients that are easy to find, easy to prepare, and truly satisfying. No need to hunt down obscure powders or pricey gluten-free substitutes, everything here is practical, wholesome, and flavor-forward.
What makes this wrap high in protein
Let’s start with the star players: chicken breast and cottage cheese. Chicken breast is a lean, clean source of high-quality protein. Once seasoned and shredded, it brings texture and heartiness to the wrap without overwhelming the lightness of the carrots.
Cottage cheese, often underrated, adds creaminess while boosting the protein factor. It spreads easily and works as a cooling layer beneath the warm shredded chicken. Mozzarella helps the base hold its shape while sneaking in a subtle cheesy finish. Combined, these ingredients form a protein-packed wrap that fuels you through the day.
Where the low calories come from
Carrots are the main building block here. Grated finely, they replace the need for bread or tortillas. They bake into a soft but sturdy base that holds everything together. With just one egg and a handful of spices, the carrot “tortilla” becomes a light, fiber-rich foundation full of vitamins and crunch.
You’ll also add arugula for fresh greens, which adds bulk without calories. A touch of garlic and black pepper gives just enough flavor without relying on oils or sugar. Then there’s the spicy kick of sriracha, bold taste, minimal calories.
All together, this wrap fits perfectly into your low calorie meals routine, without feeling restrictive or bland.
Optional add-ons and smart swaps
This wrap is super versatile. If you don’t eat meat, swap the chicken for seasoned chickpeas, marinated tempeh, or even a scoop of hummus for a plant-based protein fix. You can also skip the cheese and try a bit of mashed avocado or dairy-free spread.
Need extra crunch? Add thin slices of cucumber or cabbage. Want more creaminess? Try a spoon of Greek yogurt or a tahini drizzle. It’s your wrap, customize it to fit your day and your fridge.
That’s what makes this recipe so enjoyable: it’s healthy, high protein, and flexible enough to make again and again.
How to Make This Healthy Carrot Wrap Step by Step
Making a low calorie and high protein carrot wrap might sound complicated, but trust me, it’s one of the easiest healthy recipes you’ll ever try. In just three straightforward steps, you’ll be folding into a warm, flavorful wrap that satisfies every time.
Step 1 – Prepare the carrot base
Start with 3 fresh carrots. Peel and grate them finely, the finer the texture, the better your low calorie and high protein carrot wrap will hold together. In a mixing bowl, combine the grated carrots with one egg, a clove of minced garlic, 30 grams of shredded mozzarella, and a pinch of black pepper.
This simple mixture is what creates the flexible base for your low calorie and high protein carrot wrap. Stir everything until it becomes a moist, slightly sticky batter. Then, line a baking tray with parchment paper and form 2 or 3 thin circles about 15 cm in diameter. Try to keep the thickness even.
Step 2 – Bake until golden
Place the tray in a preheated oven at 180°C (350°F) and bake for about 25 minutes. Watch as the edges begin to turn golden and the center becomes firm yet flexible. You want the wrap to be soft enough to fold but strong enough to hold your filling, exactly what makes this low calorie and high protein carrot wrap so brilliant.
The texture of the wrap after baking is just incredible, crispy on the edges, soft in the middle, and naturally sweet thanks to the carrots.
Step 3 – Fill, fold, and enjoy
While the bases are baking, season 150 g of chicken with your favorite spices, paprika, cumin, or chili flakes work great. Pan-fry until cooked through, then shred the chicken finely.
Once your carrot wraps are out of the oven, spread cottage cheese over one half of each. Add fresh arugula, your seasoned shredded chicken, and a drizzle of sriracha for that perfect finishing touch.
Now fold your low calorie and high protein carrot wrap in half like a taco, press gently, and enjoy. That’s it, no complicated tools, no weird ingredients, just a truly satisfying high protein wrap you’ll want to make every week.
For a refreshing combo, serve it with a agua-de-pepino or a chilled cucumber salad. This low calorie and high protein carrot wrap is perfect for meal prep, quick lunches, or post-workout meals.
Smart Tips for the Best Results
If you want to make the perfect low calorie and high protein carrot wrap every single time, a few simple tricks can make a big difference. From baking to folding, these tips will help you get that ideal balance of taste, texture, and nutrition.
Don’t over-grate your carrots
For your low calorie and high protein carrot wrap to hold together properly, the carrots must be grated finely, but not mushy. Too coarse, and the wraps will break apart. Too wet, and the batter won’t bake evenly. A medium grate is ideal for a firm and foldable base. Also, try to remove excess water by pressing the grated carrots gently with a paper towel. This keeps the low calorie and high protein carrot wrap from becoming soggy.
Use parchment, not foil
Always bake your low calorie and high protein carrot wrap on parchment paper. Foil can cause sticking and uneven browning. Parchment allows the wraps to lift off easily and creates a lightly crisped bottom, essential for clean folding.
Get creative, but stay balanced
The beauty of the low calorie and high protein carrot wrap is how adaptable it is. You can switch the protein (think grilled tofu or tempeh), add more veggies, or experiment with sauces. But don’t overload the filling, it’ll make folding difficult and may tear the base. Keep it balanced: a thin layer of cottage cheese, a handful of arugula, and a small portion of protein is enough. It’s what keeps this wrap low calorie, satisfying, and structurally sound.
Reheat with care
When reheating a leftover low calorie and high protein carrot wrap, skip the microwave. Use a dry pan over medium heat to restore texture, or pop it in the air fryer for 3–4 minutes. This keeps the outside crispy while warming the inside evenly. This low calorie and high protein carrot wrap also freezes well, just separate layers with parchment and store flat in an airtight container. With a little practice, you’ll be making this low calorie and high protein carrot wrap without even thinking about it. It’s that good, that easy, and that reliable.
Nutrition Breakdown & Benefits
One of the biggest reasons I love this low calorie and high protein carrot wrap is how satisfying it is without weighing you down. It’s one of the rare healthy recipes that fills you up, fuels your day, and still fits easily into a balanced meal plan.
Macronutrients that matter
Each low calorie and high protein carrot wrap delivers approximately: – 230–250 calories – 25 g of protein – 6 g of fat – 10–12 g of carbs – 4 g of fiber The base, made from carrots, egg, and mozzarella, is rich in vitamin A and potassium, while being naturally low in calories. The addition of shredded chicken and cottage cheese provides a generous amount of lean protein without excess fat.
Why it keeps you full longer
The combination of high protein and fiber makes this low calorie and high protein carrot wrap especially satisfying. Protein slows digestion and keeps hunger at bay. Fiber from the carrots and arugula helps regulate blood sugar levels and supports gut health. This wrap is ideal for anyone looking to stay full longer without resorting to heavy carbs or ultra-processed snacks. It’s a smart way to fuel your afternoon, whether you’re heading into a meeting or recovering after a workout. Here’s the final wrap, packed and ready to bite, a low calorie and high protein lunch that keeps me full all afternoon.
Clean fuel, no crash
Many wraps or sandwiches leave you sluggish afterward, but not this one. The low calorie and high protein carrot wrap provides steady energy thanks to its lean ingredients and balanced macros. There’s no white bread, no heavy sauces, and no fillers. Just real food, baked fresh. If you’re tracking macros or just looking for healthy lunch ideas, this low calorie and high protein carrot wrap should be in your weekly rotation. It’s not just good for you, it makes you feel good after eating it. Light, nourishing, and full of flavor, this low calorie and high protein carrot wrap is one of those meals you’ll keep coming back to.
If you’re ever in the mood for something a bit more indulgent but still crave the convenience of a wrap, check out our Crispy Chicken Burger Folded Wrap , juicy, cheesy, and packed with flavor.
Final Thoughts
The beauty of this low calorie and high protein carrot wrap is in its simplicity. With just a few fresh ingredients and minimal prep, you get a meal that’s light, satisfying, and packed with flavor. Whether you’re in a rush, trying to eat cleaner, or just craving something new, this wrap checks every box.
It’s now a regular part of my weekly routine, and I hope it becomes one of your go-tos as well. From busy weekdays to relaxed weekend lunches, it adapts to your life and your kitchen. If you enjoyed this recipe, come discover even more quick and healthy ideas on our blog. And don’t forget to follow us on Facebook for daily tips, new recipes, and behind-the-scenes inspiration. See you there!
FAQ – Everything You Need to Know
Are high protein wraps good for weight loss?
Absolutely. A low calorie and high protein carrot wrap is ideal for weight loss because it keeps you full longer, helps curb cravings, and supports muscle maintenance. High protein meals help regulate appetite hormones and prevent energy crashes. Since this wrap contains lean protein, fiber, and minimal fat, it’s a perfect option if you’re looking to eat fewer calories without feeling deprived. It’s not just satisfying, it’s effective for clean eating goals.
How many calories in a carrot wrap?
On average, one low calorie and high protein carrot wrap contains between 230 and 250 calories, depending on the exact ingredients used and portion sizes. That includes the baked carrot base, cottage cheese, shredded chicken, and a drizzle of sriracha. It’s a great light meal that fits into calorie-controlled diets while still delivering flavor and satisfaction. The calorie count can be adjusted further by using low-fat cheese or a vegetarian protein option.
Are carrot wraps healthy?
Yes! A low calorie and high protein carrot wrap is one of the healthiest options you can choose. Carrots are rich in antioxidants, fiber, and vitamin A. When paired with high protein ingredients like chicken and cottage cheese, you get a balanced meal that’s nutrient-dense and energizing. It’s free from refined carbs, has no added sugar, and helps support both digestive health and muscle repair. Perfect for anyone looking to eat clean and feel good.
What protein to add to veggie wrap?
For a low calorie and high protein carrot wrap, the most effective proteins include shredded chicken, turkey breast, or even seasoned tofu if you prefer a plant-based version. Cottage cheese and mozzarella also provide extra protein while keeping the wrap creamy and flavorful. Other great options include lentils, tempeh, or grilled chickpeas. The goal is to combine lean, nutrient-rich sources that complement the lightness of the carrot base.
Low Calorie and High Protein Carrot Wrap – Fast, Healthy & Filling
A healthy, protein-packed carrot wrap made with shredded carrots, chicken, cottage cheese, and spices. Low calorie, easy to make, and perfect for meal prep.
- Total Time: 35 minutes
- Yield: 2 wraps 1x
Ingredients
3 carrots, grated
1 egg
1 clove garlic, minced
30 g mozzarella, shredded
Black pepper, to taste
150 g chicken breast, cooked and shredded
Cottage cheese
Fresh arugula
Sriracha sauce
Spices (paprika, cumin or chili flakes)
Instructions
Preheat oven to 180°C (350°F).
Grate the carrots finely and press out excess moisture.
In a bowl, mix carrots with egg, garlic, mozzarella, and pepper.
Form 2–3 thin round circles on a parchment-lined baking tray.
Bake for 25 minutes, or until edges are golden.
In the meantime, season chicken with spices and pan-fry until cooked.
Shred the chicken and set aside.
Spread cottage cheese on half of each carrot wrap.
Add arugula, shredded chicken, and drizzle with sriracha.
Fold the wraps in half like tacos and serve.
Notes
Wraps can be stored in the fridge for 3 days or frozen with parchment between layers.
Reheat in a dry pan or air fryer for best texture.
You can replace chicken with tofu, tempeh, or lentils for a vegetarian version.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Lunch
- Method: Baking
- Cuisine: Healthy
Nutrition
- Serving Size: 1 wrap
- Calories: 240
- Sugar: 4g
- Sodium: 270mg
- Fat: 7g
- Saturated Fat: 2.5g
- Unsaturated Fat: 4.5g
- Trans Fat: 0g
- Carbohydrates: 11g
- Fiber: 4g
- Protein: 25g
- Cholesterol: 75mg
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