Heart-Healthy Classic BLT Wrap
Elevate your lunchtime game with this *Heart-Healthy Classic BLT Wrap*! A wholesome twist on the traditional BLT, this recipe swaps out regular bacon for crispy, low-sodium turkey bacon and pairs it with the natural creaminess of mashed avocado. Nestled inside whole grain wraps, the vibrant flavors of ripe tomatoes and fresh romaine lettuce are perfectly complemented by a tangy, homemade Greek yogurt dressing flavored with Dijon mustard and lemon juice. Ready in just 25 minutes, this quick and nutritious wrap is packed with fiber, healthy fats, and protein—making it perfect for balanced eating without sacrificing flavor. Whether for a light lunch or a portable on-the-go meal, this guilt-free BLT wrap is sure to become a favorite!
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Recipe Information
Ingredients
- 4 pieces whole grain wraps
- 8 slices low-sodium turkey bacon
- 2 medium ripe tomatoes
- 1 large avocado
- 8 leaves romaine lettuce
- 0.5 cup plain Greek yogurt
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 0.25 teaspoon black pepper
Instructions
Preheat a skillet over medium heat. Cook turkey bacon slices for about 5 minutes per side, until crispy. Once cooked, transfer them to a paper towel-lined plate to drain excess fat.
While the bacon is cooking, slice the tomatoes into thin rounds and set aside.
Cut the avocado in half, remove the pit, and scoop out the flesh into a bowl. Mash it with a fork until smooth and spreadable.
In a small bowl, mix the plain Greek yogurt, lemon juice, Dijon mustard, and black pepper to make a creamy dressing.
Lay out the whole grain wraps on a clean surface. Spread about 2 tablespoons of mashed avocado on each wrap.
Place two romaine lettuce leaves on each wrap over the avocado spread.
Add two slices of cooked turkey bacon on top of the lettuce for each wrap.
Layer several slices of tomato on top of the bacon.
Drizzle approximately 1-2 tablespoons of the yogurt dressing over the tomato slices.
Fold in the sides of each wrap, then roll it up tightly from the bottom to encase the fillings. Secure with toothpicks if desired.
Cut each wrap in half diagonally and serve immediately for optimum freshness.
Nutrition Facts
Calories |
1514 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.4 g | 89% | |
| Saturated Fat | 13.8 g | 69% | |
| Polyunsaturated Fat | 3.8 g | ||
| Cholesterol | 92 mg | 31% | |
| Sodium | 2915 mg | 127% | |
| Total Carbohydrate | 178.0 g | 65% | |
| Dietary Fiber | 33.1 g | 118% | |
| Total Sugars | 20.8 g | ||
| Protein | 63.1 g | 126% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 607 mg | 47% | |
| Iron | 12.0 mg | 67% | |
| Potassium | 2826 mg | 60% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
