Guilt Free Blt Wrap or Sandwich

Indulge in the classic flavors of a BLT with a healthier twist! This Guilt-Free BLT Wrap or Sandwich swaps traditional bacon for lean, crispy turkey bacon and dials up the creaminess with a tangy Greek yogurt spread seasoned with lemon and garlic. Layered on hearty whole-grain bread or a whole-grain wrap with fresh romaine lettuce, juicy tomato slices, and optional creamy avocado, this recipe is packed with fiber, protein, and flavor in every bite. Ready in just 20 minutes, it’s the perfect choice for a quick, wholesome lunch or a light dinner. Whether you go for the wrap or sandwich version, this recipe delivers all the comfort of a classic BLT while keeping your health goals in check!

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 1

Ingredients

• 2 slices or wraps Whole-grain bread or whole-grain wrap
• 4 strips Turkey bacon
• 2 leaves Romaine lettuce
• 1 medium Tomato, sliced
• 2 tablespoons Greek yogurt (plain, non-fat)
• 1 teaspoon Lemon juice
• 0.25 teaspoons Garlic powder
• 0.25 teaspoons Salt
• 0.25 teaspoons Ground black pepper
• 0.25 medium Avocado (optional)

Directions

Step 1

Cook the turkey bacon in a non-stick skillet over medium heat until crispy, about 4-5 minutes per side. Transfer to a paper towel-lined plate to drain excess grease.

Step 2

While the bacon cooks, prepare the Greek yogurt spread by mixing together the Greek yogurt, lemon juice, garlic powder, salt, and pepper in a small bowl.

Step 3

Lay out the whole-grain bread slices or wrap on a clean surface. If using bread, lightly toast it for extra texture (optional).

Step 4

Spread an even layer of the prepared Greek yogurt mixture onto one side of each slice of bread or down the center of the wrap.

Step 5

Layer the romaine lettuce, tomato slices, and crispy turkey bacon on top of the yogurt spread. If using avocado, slice it thinly and add it to the layers.

Step 6

If making a wrap, fold in the sides and roll tightly to enclose the filling. If making a sandwich, place the second slice of bread on top to assemble.

Step 7

Slice the sandwich in half or cut the wrap diagonally. Serve immediately and enjoy your guilt-free BLT!

Nutrition Facts

Serving size	308.3 grams (308.3g)

Amount per serving	% Daily Value*
Calories	471

Total Fat 20.20g	26%
Saturated Fat 4.30g	22%
Polyunsaturated Fat 3.00g
Cholesterol 67mg	22%
Sodium 1831mg	80%
Total Carbohydrate 51.40g	19%
Dietary Fiber 10.40g	37%
Total Sugars 9.40g
Protein 23.20g	46%

Vitamin D 21IU	106%
Calcium 176mg	14%
Iron 4mg	24%
Potassium 940mg	20%

*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.

Source of Calories

Fat: 37.9%

Protein: 19.3%

Carbs: 42.8%