Keto BLT Lettuce Wraps
Crisp bacon, juicy tomato, and creamy mayo wrapped in cool lettuce instead of toast. The whole BLT experience in about 20 minutes at 4 grams of net carbs.
The BLT, without the bread
A BLT is really about the bacon and the contrast of textures, and none of that lives in the bread. Wrap the bacon, tomato, and a smear of mayo in a big lettuce leaf and you get every bite you actually wanted, crunchy, smoky, and cool, at a fraction of the carbs.
The key is crisp bacon and enough of it. Cook it until it snaps, then drain it well so the wraps do not go greasy. A little salt and pepper on the tomato brings the whole thing together.
- Cook the bacon until fully crisp so it holds its crunch
- Salt the tomato slices to wake up their flavor
- Use two overlapping leaves so the wrap does not tear
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Ingredients
- 8 slices bacon (net carbs →)
- 8 large butter lettuce or romaine leaves (net carbs →)
- 1 medium tomato, thinly sliced (net carbs →)
- 3 tablespoons mayonnaise (net carbs →)
- 1/2 medium avocado, sliced (optional) (net carbs →)
- Salt and black pepper to taste
Instructions
- 1Lay the bacon in a cold skillet, then cook over medium heat for 8 to 10 minutes, turning once, until crisp.
- 2Transfer the bacon to a paper-towel-lined plate to drain and cool slightly.
- 3Wash and dry the lettuce leaves, then pair them up into eight overlapping cups.
- 4Spread a thin layer of mayonnaise across each lettuce base.
- 5Lay two slices of bacon on each, add tomato slices and avocado if using, and season with salt and pepper.
- 6Fold or roll the lettuce around the filling and serve right away, seam side down.
Nutrition (per serving)
Recipe FAQ
How many net carbs are in a keto BLT wrap?
This version lands around 4 grams of net carbs per serving, with almost all of it coming from the tomato and lettuce. Bacon and mayo add zero carbs, so the tomato is your main thing to portion if you want to go even lower.
Can I add cheese or egg to make it a bigger meal?
Definitely. A slice of cheddar or a fried egg turns these wraps into a more filling lunch without adding meaningful carbs. Avocado, listed as optional here, is another easy way to add healthy fat and make them more satisfying.
What lettuce works best for BLT wraps?
Butter lettuce is the softest and folds like a tortilla, while romaine gives a crunchier, sturdier cup. For a wrap you can pick up and roll, butter lettuce wins; for a boat you eat with a fork, romaine holds its shape better.
More Lunch recipes
Loaded Keto Chef Salad
A big, protein-packed chef salad with ham, turkey, cheddar, egg, and avocado over crisp romaine. It comes together in about 15 minutes and keeps you full all afternoon at 6 grams of net carbs.
Buffalo Chicken Lettuce Wraps
Shredded chicken tossed in buttery buffalo sauce, spooned into cold lettuce cups with blue cheese and celery. Spicy, crunchy, and ready in about 20 minutes at 3 grams of net carbs.
Tuna Salad Stuffed Avocado
Creamy tuna salad piled into avocado halves for a no-cook lunch that needs no bread. It takes 10 minutes, travels well, and lands at 4 grams of net carbs per serving.
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