Chicken BLT Lettuce Wrap
These Chicken BLT Lettuce Wraps are a light, protein-packed twist on the classic BLT sandwich. Juicy chicken breast, crispy bacon, ripe tomatoes, and a creamy dressing are wrapped in crisp lettuce leaves for a fresh, low-carb, gluten-free meal or snack. Great for meal prep, summer lunches, or a healthy dinner option.
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 4 (makes 8 wraps)
Ingredients:
For the Wraps:
2 cups cooked chicken breast, diced or shredded (grilled, roasted, or rotisserie)
8 slices bacon, cooked crisp and broken in half
1 cup cherry tomatoes, halved or diced
1 head romaine or lettuce, leaves separated and rinsed
1 ripe avocado, sliced (optional)
For the Creamy Dressing:
1/3 cup mayonnaise (or Greek yogurt for a lighter version)
1 tbsp Dijon mustard
1 tbsp lemon juice
Salt & pepper, to taste
Optional: 1 clove garlic, finely minced or 1 tsp ranch seasoning
Instructions:
Step 1: Cook the Bacon
Cook the bacon in a skillet over medium heat until crispy. Drain on paper towels.
Step 2: Make the Dressing
In a small bowl, whisk together mayo, Dijon mustard, lemon juice, garlic (if using), and a pinch of salt and pepper. Adjust to taste.
Step 3: Prep the Filling
In a large bowl, toss cooked chicken with 2–3 tablespoons of the dressing until lightly coated.
Add tomatoes and gently mix. You can fold in chopped avocado too or layer it separately.
Step 4: Assemble the Wraps
1. Lay out clean, dry lettuce leaves.
2. Add a scoop of the chicken mixture to each leaf.
3. Top with 1 slice of bacon (broken in half), a slice or two of avocado (if using), and a small drizzle of extra dressing if desired.
4. Roll or fold like a taco and serve immediately.
Tips & Notes:
Lettuce type matters: Use romaine, or iceberg for sturdy, pliable wraps.
Make ahead? Store the filling and lettuce separately to avoid soggy leaves.
Add-ins: Try sliced red onion, cucumber, or shredded cheese.
Meal prep: Pack in bento-style containers with everything separate and assemble just before eating.
Want a spicy version? Add sriracha or chipotle to the dressing.
Frequently Asked Questions
Q: Can I use turkey bacon or vegetarian bacon?
A: Yes, turkey bacon or plant-based bacon alternatives work well and reduce the fat content.
Q: Can I use canned chicken?
A: Yes, drained canned chicken is fine, though fresh or rotisserie chicken has better texture and flavor.
Q: How do I keep them from falling apart?
A: Use two lettuce leaves per wrap, overlapped, and don’t overfill. You can also wrap them in parchment or foil for easier eating.
Q: Are these keto-friendly?
A: Yes! They’re very low in carbs and perfect for keto or low-carb diets.
Nutritional Info
Calories: 190
Protein: 15g
Fat: 13g
Saturated Fat: 3.5g
Carbohydrates: 3g
Fiber: 1g
Sugar: 1g
Sodium: 310mg