Keto BLT Lettuce Wraps

Keto BLT Lettuce Wraps are the perfect way to enjoy all the delicious flavors of a traditional BLT sandwich without the carbs. This simple yet satisfying recipe features crispy bacon, juicy tomatoes, creamy mayonnaise, and crisp lettuce leaves — all wrapped together to create a refreshing and guilt-free meal. Whether you’re following a keto diet or just want a lighter, grain-free lunch option, this recipe delivers in both taste and texture.

1. Keto BLT Lettuce Wraps Recipe (Yield: 1 Serving)

Ingredients

• 4 slices center-cut bacon, cooked and chopped
• 1 medium tomato, diced
• 1 tablespoon light mayonnaise (or Whole30-approved mayo for a cleaner option)
• 3 large iceberg lettuce leaves
• Fresh cracked pepper, to taste

Instructions

Cook the Bacon

Begin by cooking the bacon until it’s perfectly crispy. You can cook it in a skillet over medium heat, flipping occasionally for even browning, or bake it in the oven at 400°F (200°C) for about 15–20 minutes on a lined baking sheet. Once done, transfer the bacon to a paper towel-lined plate to remove excess grease. After it cools, chop the bacon into bite-sized pieces.

Prepare the Tomato

Dice a medium tomato into small, even pieces. If you prefer a less watery wrap, gently pat the diced tomatoes with a paper towel to absorb extra moisture. This keeps your lettuce wrap crisp and prevents sogginess.

Mix the Filling

In a small bowl, combine the chopped bacon, diced tomato, and mayonnaise. Stir everything together until evenly coated. The mayo helps bind the ingredients and gives the wrap that creamy BLT flavor you know and love. Add a pinch of fresh cracked pepper to taste.

Assemble the Wraps

Lay out your iceberg lettuce leaves on a clean surface. You can overlap two leaves for a sturdier base if your lettuce is thin or torn. Spoon the bacon-tomato-mayo mixture onto the center of each lettuce leaf.

Fold and Roll

To form the wrap, fold the sides of the lettuce toward the center, then roll it up like a burrito. If you’re using large lettuce leaves, one or two wraps may hold the entire mixture. For smaller leaves, divide the filling among all three to make mini wraps.

Serve and Enjoy

Place the wraps seam-side down on a plate and serve immediately. Enjoy them as-is for a light meal or pair them with a side of cucumber slices, avocado wedges, or boiled eggs for added protein and fat.

2. Tips for Perfect Keto BLT Lettuce Wraps

The key to making the best Keto BLT Lettuce Wraps is in the texture and balance. Here’s how to ensure every bite is crisp, creamy, and bursting with flavor.

Start with fresh, crisp lettuce — iceberg or romaine works beautifully because their leaves are sturdy and crunchy. Avoid using wilted or soft lettuce, as it will tear easily and won’t hold the filling well. After washing your lettuce, make sure it’s completely dry before assembling to prevent sogginess. A salad spinner or paper towels work well for this step.

Use high-quality bacon for maximum flavor. Center-cut bacon is leaner but still provides that smoky, rich taste. If you prefer extra-crispy bacon, bake it instead of pan-frying; it cooks more evenly and stays crunchier longer. Drain the grease thoroughly to avoid an oily wrap.

The tomato should be ripe but firm. Overripe tomatoes release too much liquid, which can make the wrap messy. Dicing them small helps distribute their sweet, tangy flavor evenly throughout the filling.

For the mayonnaise, choose a keto-friendly option made with healthy fats, such as avocado oil mayo or Whole30-approved versions. These not only keep the recipe keto-compliant but also add a subtle richness that complements the bacon and tomato perfectly.

When assembling, don’t overfill the wraps. It’s tempting to stuff them full, but too much filling will make them difficult to roll. A moderate amount ensures they stay intact and easy to eat.

3. Frequently Asked Questions

Can I make these wraps ahead of time?

You can prepare the bacon and chop the tomatoes ahead of time, but it’s best to assemble the wraps just before serving. Lettuce tends to lose its crunch and may become soggy if stored with the filling for too long.

What type of lettuce is best for BLT wraps?

Iceberg lettuce is ideal because it’s sturdy, crisp, and has large leaves that hold the filling well. Romaine or butter lettuce can also be used for a slightly different texture or flavor.

Is there a dairy-free version of this recipe?

Yes! Simply use a dairy-free or Whole30-approved mayonnaise made with avocado oil or olive oil. The rest of the ingredients are naturally dairy-free.

How can I add more protein or fat to make this meal more filling?

You can add slices of avocado, hard-boiled eggs, or even grilled chicken breast for extra protein and healthy fats. These additions make the wraps heartier and perfect for a full meal.

Can I use turkey bacon instead of regular bacon?

Absolutely. Turkey bacon is a leaner option that still provides a smoky flavor. Just make sure to cook it until crisp for the best texture.

What’s a good side dish for these wraps?

Keto BLT Lettuce Wraps pair well with sides like deviled eggs, coleslaw, cucumber salad, or a handful of nuts. For a refreshing contrast, try serving them with a cold sparkling water infused with lemon or cucumber.

4. Nutrition Information

Keto BLT Lettuce Wraps are a quick, easy, and satisfying meal that captures the essence of a traditional BLT — without the carbs. The crisp lettuce replaces bread beautifully, providing a fresh crunch that complements the smoky bacon and creamy mayo. With minimal prep and just a handful of ingredients, this recipe is ideal for busy days, keto meal prep, or anyone craving something light yet full of flavor.