A Fresh, High-Protein Lunch Without the Bread
Fresh, light and beautifully satisfying — this High-Protein Salmon Courgette Wrap uses thin slices of baked courgette and Parmesan as a clever gluten-free wrap alternative. It’s loaded with creamy cottage cheese, flaked cooked salmon, buttery avocado, roasted pepper and bright lemon for that clean and energising bite we all need at lunchtime.
Ever since I created my first potato wrap and courgette wrap recipes, it has been incredible to see how many people have tried them, shared them, and even created their own versions. This wrap trend has taken off in such a fun way — and nothing makes me happier than seeing you enjoy and reinvent these ideas in your own kitchens. This salmon courgette wrap is the latest addition, and I can’t wait for you to fall in love with it too.
If you love creative alternatives like my Courgette Wrap (Gluten Free) or High-Protein Courgette Squares(Gluten-Free, Low-Carb), this new version is definitely joining the favourites.
Scroll down or hit Jump to Recipe for the step-by-step card and printable version.
Simple Ingredients, Proper Flavour
Here’s the magic of this wrap — the ingredients are minimal, but every one of them works hard:
Courgette (zucchini): Thin ribbons are layered, seasoned, and baked to form a flexible “tortilla.” It gives you freshness, structure and a veggie boost — a similar vibe to Courgette Salmon Roll, but more hearty and lunch-worthy.
Parmesan: Salty, savoury and essential — it melts into the courgette, binding everything together into a sturdy base.
Cooked salmon: Tender, flaky protein with healthy fats. If you enjoyed the salmon texture in my Salmon and Spinach Puff Pastry Rolls, you’ll love it here in a lighter, no-pastry form.
Cottage cheese: Blends into a creamy, high-protein spread that keeps the wrap moist and satisfying.
Avocado, rocket and roasted pepper: Creamy, peppery, sweet — a combo that creates a layered, interesting bite every time.
Want even more wrap inspiration later? Save my Potato Crust Wraps (Gluten Free) and Potato Wrap Shawarmafor cosy comfort-food days.
How to Make This High-Protein Salmon Courgette Wrap
Making this wrap is easier than it looks, and the result is seriously impressive.
Prepare the Courgette Ribbons
Trim the ends of the courgette and use a vegetable peeler to shave long, thin ribbons down the length. Stop once you reach the seeds, flip the courgette over, and peel the other side.
Lay the ribbons on a clean towel, sprinkle lightly with salt, and leave for 5 minutes to release excess moisture. Pat them completely dry — this helps the wrap stay solid once baked.
Build and Bake the Wrap Base
Arrange the courgette ribbons on a parchment-lined tray in a large circle, overlapping well so there are no gaps.
Whisk the egg yolk with milk and brush over all the strips, lifting a little to brush between layers.
Sprinkle the Parmesan and dried basil on top.
Bake at 200°C / 400°F (fan) for 20–25 minutes, until golden and set.
Let it cool fully — this gives the cheese time to set properly so the base stays flexible and doesn’t break when rolling.
If you enjoy creative wrap bases like this, you’ll love my Sweet Potato Curry Wrap (Gluten-Free) too — different flavour profile, same clever wrap concept.
Make the Creamy Filling
Blend cottage cheese, dried basil, garlic granules, lemon zest, salt and pepper until smooth and creamy. It takes seconds but makes a huge difference in texture.
Assemble & Roll
Spread the creamy cottage cheese filling down the centre line of your courgette base. Arrange the cooked salmon, roasted pepper, avocado slices and rocket in the middle, on top of each other. This creates an even roll and keeps the edges tidy. Then, add a quick drizzle of lemon juice to brighten the flavours.
Fold the sides of the courgette wrap slightly inwards, then roll it up lengthways, keeping it snug as you go.
Slice into halves or pieces for serving — or enjoy it whole if you’re hungry and no one is watching.
Serving and Enjoying
This wrap is at its very best freshly made, when the courgette base is flexible and the filling is perfectly creamy. It’s a great one to pack for lunch on the go, or slice into neat pieces for a quick picnic or snack-board moment.
If you want a little something on the side, try pairing it with a cosy bowl of High-Protein Cauliflower Basil Soup or brighten the plate with Beetroot and Feta Dip.
For extra veggies, Smashed Brussels Sprouts adds crunch without feeling heavy.
Leftovers keep well — store the wrapped parcel in an airtight container and refrigerate for up to 3 days. The flavours stay lovely and fresh, making it a reliable option when you need to grab something from the fridge and still feel like you’re winning at life.
Why We Love High-Protein Salmon Courgette Wrap
This wrap brings together everything we want from a feel-good meal:
✔ High-protein — salmon + cottage cheese = satisfaction
✔ Low-carb + gluten-free — naturally, without trying
✔ Fresh + creamy + punchy — perfect flavour balance
✔ Portable — doesn’t crumble in your bag
✔ Flexible — easy swaps if you’re missing ingredients
And the best part: it’s visually chef-level but secretly very simple.
For cosy weekend cooking later on, save Courgette and Cottage Cheese Pasta — the complete opposite energy, but just as loved.
High-Protein Salmon Courgette Wrap: Perfect for Any Occasion
The wrap can be assembled just before eating, but each part can be prepped ahead.
The courgette base actually strengthens once cooled, making it great for meal prep days.
The flavour feels bright and summery, yet it carries enough protein to keep you going all afternoon. If you want something cute and sweet after, Blueberry Cottage Cheese Bites (High Protein, No Refined Sugar) are a quick no-bake treat that won’t undo your healthy motivation.
Instagram Tutorial & More Inspo
If you’d like to watch this wrap come together, the full folding technique is on Instagram — quick, visual, and guaranteed to make you feel confident rolling it neatly every time. And if you love this style of fresh, veggie-forward meals, you might also enjoy my Smoked Salmon Cucumber Rolls, the cosy and slightly more indulgent Potato Toast with Smashed Avocado and Smoked Salmon on colder days, or the elegant bite-sized Courgette and Yellow Squash Rolls when you’re hosting and want something a little fancy. Tag me when you make your own version — seeing your recreations always makes my day.
Happy cooking,
Izabella 🤍
Description
This High-Protein Salmon Courgette Wrap is the perfect fresh lunch when you want something light but still filling. The cheesy courgette base bakes into a sturdy “tortilla,” meaning no bread needed — ideal for low-carb and gluten-free days. Inside, there’s a creamy cottage cheese spread, flakey salmon, avocado, and a little lemon for brightness. It feels indulgent, but it’s packed with protein and healthy fats to keep you energised. Great for meal prep, picnics or a quick grab-and-go lunch that still tastes amazing.
Ingredients
For the wrap
For the filling
Instructions
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Preheat the oven to 200°C / 400°F (fan on). Line a large baking tray with parchment paper.
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Trim the edges of the courgette and, using a vegetable peeler, slice it into long, very thin ribbons. When you get to the seeds, flip the courgette and keep going. The leftover middle part — cut it into chunks and freeze it for another recipe. Waste nothing! Lay the courgette strips on a clean kitchen towel, sprinkle a little salt over them and let them sit for 5 minutes to release the water. Pat them completely dry.
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On your prepared tray, arrange the courgette strips in a big circle, slightly overlapping — like courgette flower petals. Mix the egg yolk with milk, then brush it all over the strips, lifting them a bit to brush between the overlaps so everything sticks together. Sprinkle with Parmesan and dried basil. Bake for 20–25 minutes, until beautifully golden. Let it cool down properly — this is important because the cheese is the “glue” that holds the wrap together. Once cooled, flip it onto a board and gently peel away the parchment.
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For the filling: blend the cottage cheese with garlic granules, dried basil, lemon zest, salt and pepper until smooth. Spread the filling over the centre of the courgette base. Add rocket, roasted pepper, avocado, and salmon on top. Drizzle with lemon juice and wrap it up firmly like a parcel. Slice and enjoy!
Nutrition Facts
Servings: 2 ServingCalories:409.37kcalTotal Fat:26.22gSaturated Fat: 8.78gTrans Fat: 0gCholesterol:129.87mgSodium:560.53mgPotassium:866.18mgTotal Carbohydrate:14.82gDietary Fiber: 5.4gSugars: 6.12gProtein:30.61gVitamin A: 180.74IUVitamin C: 70.21mgCalcium: 461.45mgIron: 1.99mgVitamin D: 6.16IUVitamin E: 3.62IUVitamin K: 26.87mcgThiamin: 0.24mgRiboflavin: 0.48mgNiacin: 5.93mgVitamin B6: 0.76mgFolate: 105.14mcgVitamin B12: 2.35mcgPhosphorus: 514.04mgMagnesium: 72.45mgZinc: 2.11mg
Note
- Make sure the courgette strips are dried really well after salting — excess moisture will stop the Parmesan “tortilla” from holding together.
- If the wrap feels too soft to slice, chill it for 10–15 minutes. The cheese sets firmer as it cools.
- You can use leftover cooked salmon from dinner or swap it for tinned salmon, tuna, or shredded chicken.
- Cottage cheese blends into a creamy spread — but Greek yoghurt or ricotta work nicely too.
- Don’t skip the lemon juice at the end. It cuts through the richness and makes the whole wrap taste brighter.
- Add chilli flakes or a drizzle of hot sauce if you like a little kick.
- Keep the leftover courgette core — chop and freeze it for soups, omelettes, or veggie fritters. Zero waste!
User Reviews
Delicious and easy to prepare! Thank you!
It looks simple and delicious! Great editing and short clip video:)
Made this for the husband. He said it was delicious and seemed like something you’d order at a fancy restaurant. I wasn’t able to do the round wrap so did a rectangular shape and it worked out fine. Patted dry the courgette petals about 3 times and stuck them in the oven for a little bit to dry them out more as the oven preheated. Followed the recipe exactly as written. The salmon was warm and we warmed up the wrap. Served for dinner. The husband said it was filling.. a very simple and easy to do recipe. Will make this again. Thank you for sharing!
It was nice but I don’t know how you get one courgette to make a circle of the wrap. I would have needed about 5 but gave up after 3 and made them into a rectangular “woven” wrap. Worked well
Oh, did you use a vegetable peeler to slice the courgette? It should be sliced paper-thin, and one medium courgette is just enough for one wrap. The rectangular shape is great too — I make it that way sometimes as well
If it’s warm or at room temperature, that’s fine. Just not too hot
I plan on making the salmon at the same time as making the wrap. Should the salmon be cooled before wrapping it or is it OK to wrap it while it’s still warm?