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.
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.
Making this wrap is easier than it looks, and the result is seriously impressive.
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.
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 15–20 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.
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.
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.
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.
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.
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.
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 🤍
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.
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 15–20 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.
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
