Skip the bread and enjoy all the classic BLT flavors—bacon, lettuce and tomato—wrapped in crisp lettuce leaves for a low‑carb, satisfying meal. These BLT lettuce wraps are quick to assemble, fresh, and easy to customize. Add mashed or sliced avocado for extra creaminess, choose turkey or nitrate‑free bacon for a lighter option, or use meatless bacon if you prefer a vegetarian swap. They’re perfect for a fast lunch, a light dinner, or an easy meal prep option.
BLT Lettuce Wraps
When cutting carbs, swapping bread for large lettuce leaves keeps the familiar BLT taste while trimming calories and carbs. Iceberg, romaine, and baby romaine make sturdy, roomy cups for fillings; butter and Boston lettuces create smaller, delicate parcels that still deliver great texture. These wraps work well cold for lunch on the go or served immediately for a crunchy, fresh meal.
This recipe is flexible: use center‑cut bacon for a slightly leaner finish, turkey bacon for fewer calories, or plant‑based bacon for a vegetarian twist. The tomato is dressed lightly with mayonnaise and cracked black pepper to mimic the classic BLT spread without overpowering the lettuce. You can prepare components ahead of time—cook and chop the bacon, dice the tomato, and separate the lettuce leaves—then assemble in minutes.
How to Make BLT Lettuce Wraps
Lettuce wraps are naturally low‑carb, gluten‑free, and fast to prepare. Follow these tips to get the best results:
- Choose large, intact leaves that create a cup or tortilla shape. Iceberg and romaine offer the most surface area and the crunch people expect from a BLT.
- If one leaf tears, save it to shred and use as a bed inside the wrap for extra crunch and volume.
- Dice tomatoes and mix them with a tablespoon of light mayonnaise (or a Whole30‑approved mayo) and a few turns of fresh cracked pepper for a simple, flavorful topping.
- Add 1 ounce of avocado per serving if you want creaminess and healthy fats—note that avocado will add one extra point on some diet trackers.
- To turn this into a salad, simply place the bacon and tomato mixture over chopped lettuce and toss with your dressing.
- Make ahead: store the dressed tomato separately from the lettuce to avoid sogginess until you’re ready to eat.
Ingredients
- 4 slices center‑cut bacon, cooked and chopped
- 1 medium tomato, diced
- 1 tbsp light mayonnaise (or Whole30‑approved mayonnaise)
- 3 large iceberg lettuce leaves
- Fresh cracked black pepper, to taste
- 1 oz avocado, optional (adds 1 point on some trackers)
Instructions
- Carefully remove two large outer leaves from a head of lettuce to form the wrap cups. If one leaf tears, use it shredded as a filling layer; shred a third leaf and set aside.
- Dice the tomato and place it in a small bowl.
- Stir the mayonnaise into the diced tomato and season with fresh cracked black pepper. Adjust salt and pepper to taste.
- Place the lettuce cups on a plate and add a layer of shredded lettuce if using. Spoon the tomato mixture into each cup, top with chopped bacon, and add avocado if desired.
- Roll or fold each lettuce leaf like a wrap and enjoy immediately.
Recipe Notes
Prep time and total time are both about 10 minutes, making this an ideal quick meal. The recipe yields one serving, which is two lettuce wraps. To serve more people, multiply ingredient quantities and prepare additional leaves.
Nutrition (per serving)
- Serving: 2 lettuce wraps
- Calories: 161 kcal
- Carbohydrates: 8 g
- Protein: 11 g
- Fat: 10 g
- Saturated fat: 2.5 g
- Cholesterol: 20 mg
- Sodium: 505 mg
- Fiber: 2 g
- Sugar: 1 g
More Lettuce Wrap Ideas
- Turkey Santa Fe Lettuce Wraps
- Buffalo Chicken Lettuce Wraps
- Chicken Club Lettuce Wrap Sandwich
- Asian Chicken Lettuce Wrap Chopped Salad
- Tuna Lettuce Wrap with Avocado Yogurt Dressing
- Thai Chicken Peanut Lettuce Tacos
- Chicken and Shrimp Laap (Larb)
- BLT Salad with Avocado