BLT Lettuce Wraps make are a perfect easy low carb lunch or light dinner! This keto wrap recipe is also GF & Paleo friendly.
I don't know about you, but I definitely crave lighter, colder meals during the summer. These low carb BLT wraps fit the bill!
While it's hard to beat the taste of bacon, I think the creamy basil dressing just might steal the show on this one. Make a double batch and use it for dips/spreads throughout the week.
These wraps are keto-friendly, gluten free, paleo and totally family-friendly. To serve to kids, feel free to use tortillas instead of collard greens to wrap.
As with all Prep Dish recipes, these are designed to be prep-ahead so you can easily enjoy them on a weeknight. Make sure to check out the prep-ahead suggestions below the recipe.
BLT Lettuce Wraps with Jicama Fries
For the BLT Lettuce Wraps:
- 2 tomatoes
- 1-2 avocados
- 1 bunch collard greens
- 5 oz chopped romaine
- 12 oz bacon
- 1/2 cup avocado mayonnaise
- 1 T olive oil
- 1/4 tsp salt
- 1/2 tsp dried basil
- 3/4 tsp dried dill
- 1/4 tsp onion powder
- 1/4 tsp garlic powder
- parchment paper
For the Jicama Fries:
- 1 jicama
- 1 T olive oil
- 1/2 tsp salt
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1/4 tsp pepper
For the BLT Lettuce Wraps:
- Cook the bacon: Preheat oven to 375 F. Place 1 package of bacon on a parchment-lined sheet pan. Cook ~20mins until brown and crispy. Remove from pan and allow to cool on paper towel-lined plate.
- Slice 2 tomatoes and cut each slice in half.
- Cut end off collard leaf. Slice a small cut down the middle of the rib on the backside (not all the way through) for easier wrapping. Repeat w/ 7 more leaves.
- To make the creamy basil dressing, combine the following in a blender until smooth: 1/2 cup mayonnaise, 1 T olive oil, 1/4 tsp salt, 1/2 tsp basil, 1/4 tsp onion powder, 1/4 tsp garlic powder and 3/4 tsp dill.
- Cut 1-2 avocados into slices.
- On the front side of collard leaf, place 1-2 slices of bacon + 2 tomato slices + 2 avocado slices + 1/2c chopped romaine.
- Add 1T dressing and wrap up tightly.
For the Jicama Fries:
- Preheat oven to 375 F.
- Slice jicama into thin sticks (size of french fries).
- Steam jicama in steamer basket for ~5mins and cool.
- Toss jicama sticks w/ 1T olive oil + 1/2tsp salt + 1/2tsp onion powder + 1/2tsp garlic powder + 1/4tsp pepper.
- Place jicama sticks on sheet pan and cook ~20mins, turning halfway through cook time.
What is the nutrition like for these BLT Lettuce Wraps?
Tomatoes (Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folate, Potassium, Antioxidants)
Due to their high antioxidant content and their high lycopene content, in particular, eating tomatoes may help reduce cancer risk. Redder tomatoes tend to have more lycopene so make sure yours are nice and ripe. Furthermore, eating tomatoes along with a source of fat, like the avocado and creamy basil dressing in this recipe, can help you absorb up to four times as much lycopene.
Avocado (Vitamin C, Vitamin E, Vitamin K, Potassium, Folate, Healthy Fats)
Avocados are good for your heart, your eye health, and even your mood. Moreover, they also benefit your brain, bone density and blood sugar levels. Similar to olive oil, avocados also contain oleic acid which helps fight inflammation
Collard Greens (Vitamin A, Vitamin C, Vitamin K, Calcium, Potassium, Folate, Antioxidants)
Did you know that collard greens are very high in calcium? 1 cup contains almost 30% of the daily recommended amount! Since they also contain Vitamin K, which helps your body absorb calcium, collard greens are great for bone health. They're also full of fiber and antioxidants.
Romaine (Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Potassium, Magnesium)
Full of vitamins and nutrients, romaine can be more kid-friendly than other forms of lettuce due to its crunchiness. It's also great for heart health because of its high potassium levels.
Bacon (B Vitamins, Phosphorus, Selenium)
Bacon has high amounts of fat and cholesterol – both of which were thought to be unhealthy in the past. Scientists have changed their tune on both of these aspects though, largely agreeing that consuming fat and dietary cholesterol does not make us unhealthy. Remember also that not all bacon is created equal! Look for bacon that is sugar-free and nitrate-free. Butcherbox bacon is a great choice!
Avocado Mayo (Antioxidants, Healthy Fats, Choline, Lutein)
Jicama (Vitamin C, Folate, Iron, Magnesium, Potassium)
Quite high in fiber, jicama is excellent for digestion. Due to its high antioxidant content, jicama may also help prevent chronic disease.
Are BLT Wraps meal prep-friendly?
Yes! These BLT wraps are super meal prep friendly. The most time-consuming parts are cutting the jicama and making the creamy basil dressing and you can do both of these things ahead. You can also prep the collard leaves ahead, and can even cook the bacon 3 or 4 days in advance if you like.
With a little bit of prep, these BLT lettuce wraps come together super quickly, making them a great weeknight dinner or weekend lunch!
Can I use the air fryer for this recipe?
Yep! While I haven't tried it myself, the air fryer is a good match for both the bacon and jicama fries in this recipe.
If you're making these BLT lettuce wraps in the summer and don't want to heat up your house, an air fryer is a great alternative. It won't save you time since you could cook the bacon and jicama at the same time in your oven, but it will keep your kitchen cooler.
For the jicama fries, follow the same instructions for cutting and steaming the “fries”. Then cook in a preheated 400 F air fryer for 20 minutes, or until crispy. Make sure to shake the basket halfway through. Also, make sure you have a single layer of jicama or they won't get crispy.
For air fryer bacon, preheat your air fryer to 390 F, place the bacon in a single layer and cook for 7-10 minutes, depending on how crispy you like it. Check after 7 minutes to make sure it doesn't burn.
Want more air fryer meal prep tips? Check out this post!
What are some variations on these wraps?
These BLT wraps are delicious as-is, but they're also highly versatile. Here are a few ways you can mix it up:
- Add other veggies like bell pepper strips, halved cherry tomatoes or shredded carrots
- Use chicken in addition to or in place of the bacon
- Swap chickpeas for the bacon for a vegetarian option
If you're serving a crowd, lay out the collard wraps and toppings and let everyone make their own!
What are some other easy low carb lunch recipes?
Whether you're following a low carb diet or you're simply looking for a lighter lunch option, here are a few of my favorite low carb recipes, perfect for lunch or dinner:
Gluten Free Crab Cakes: My crab cake recipe uses coconut flour instead of bread crumbs, keeping it low carb while maintaining a great texture and flavor.
Ham & Egg Cups: Don't feel like you have to limit eggs to only breakfast! They're such a great low-cost, high-protein option for lunch and dinner as well. These ham and egg cups would be great with a simple side salad for lunch.
Pesto Chicken & Zoodles: Zoodles are such a good summertime staple. Along with homemade pesto and chicken, this low carb lunch is full of flavor and nutrition.
Chicken Salad Lettuce Wraps: Here's another delicious wrap option for you! I love having crisp, cold meals like this in the warmer months.
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