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High-protein cottage cheese wrap with avocado and spinach, ideal post-workout snack

15-Minute High-Protein Cottage Cheese Power Bowl (Post-Workout Snack)

This quick post-workout snack is packed with high-quality protein and fibre to support muscle recovery, satiety, and fat-burning. With minimal ingredients and almost no prep, it’s ideal for busy lifters who want maximum nutrition without overcomplicated recipes.
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 1 large post-workout
Calories 380 kcal

Ingredients
  

  • 200 g low-fat cottage cheese
  • 1 medium wholegrain wrap or 2 high-fibre crispbreads
  • ½ avocado, sliced
  • 1 tsp olive oil
  • salt & cracked pepper to taste
  • optional: chilli flakes or paprika

Instructions
 

  • Heat a pan over medium heat and add olive oil.
  • Lightly sauté spinach for 1–2 minutes until just wilted.
  • Warm the wrap in the same pan for 30–60 seconds per side.
  • Spread cottage cheese evenly over the wrap.
  • Top with spinach and sliced avocado.
  • Season with salt, pepper, and optional spices.
  • Fold, slice, and serve immediately.

Notes

Feeling Satiated

Higher protein intake reduces ghrelin (hunger hormone) and increases peptide YY, enhancing fullness and reducing unnecessary snacking later in the day. Fibre further slows digestion, improving appetite control.

Muscle Mass & Strength

Protein provides essential amino acids needed for muscle repair and hypertrophy, particularly when consumed after resistance training. Dairy-based proteins are especially effective due to their leucine content.

Bone Density

Protein combined with resistance training supports bone mineral density, helping reduce fracture risk and age-related bone loss.

Fat-Burning Boost

Protein has a thermic effect of 20–35%, meaning more calories are burned during digestion compared to carbohydrates and fats. This contributes to a higher resting metabolic rate.

Additional Benefits of Adequate Protein

  • Supports recovery after training or injury
  • Helps maintain lean mass during fat loss
  • May assist blood pressure regulation
  • Reduces risk of sarcopenia with ageing
  • Safe for kidney health in healthy individuals

Nutrition (Approximate per serving)

  • Calories: ~380 kcal
  • Protein: ~32 g
  • Fibre: ~10 g
  • Carbohydrates: ~28 g
  • Fat: ~14 g
High leucine content from dairy protein supports muscle protein synthesis post-training.