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Keto Ranch BLT Lettuce Wrap

4.6 stars, average of 52 ratings

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This Keto Ranch BLT Lettuce Wrap, aka unwich, is a sturdy lettuce wrap at home just like you would grab at any sandwich shop. There’s nothing worse than a lettuce wrap that falls apart after one bite but I promise this one won’t if you roll it correctly.

With this quick tutorial you’ll see how to wrap the lettuce using parchment paper to create a tightly bound wrap. While I do love the ranch BLT version you can use whatever fillings you like and if you’re using a bunch of fillings just be sure to use a few extra lettuce leaves for coverage!

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Hands-on Overall

Allergy information for Keto Ranch BLT Lettuce Wrap

✔  Gluten free
✔  Dairy free
✔  Nut free
✔  Coconut free
✔  Fish free
✔  Shellfish free
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Nutritional values (per serving)

Net carbs4.1 grams
Protein11.9 grams
Fat19.6 grams
Calories244 kcal

Calories from carbs 7%, protein 20%, fat 73%

Total carbs7.5 gramsFiber3.4 gramsSugars2.2 gramsSaturated fat5.5 gramsSodium1,110 mg(48% RDA)Magnesium29 mg(7% RDA)Potassium474 mg(24% EMR)

Ingredients (makes 1 serving)

Lettuce Wrap (Unwich):
  • 3-4 leaves leaf lettuce (60 g/ 2.1 oz)
  • 2 slices cooked bacon (32 g/ 1.1 oz)
  • 2-3 slices tomato (50 g/ 1.8 oz)
  • 1/4 small avocado, sliced (25 g/ 0.9 oz)
Quick Ranch Dressing:
  • 1 tbsp mayonnaise (15 g/ 0.5 oz)
  • 1 tsp lemon juice
  • 1 tsp dried parsley
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • pinch sea salt and black pepper

Note: You can make 4-8 servings the Ranch and keep sealed in the fridge for up to 5 days.

Instructions

  1. Mix the ranch ingredients together in a small bowl or jar.
  2. Place a piece of parchment or aluminum foil down. Place the lettuce on top in a single layer slightly overlapping. Drizzle with ranch. Keto Ranch BLT Lettuce Wrap
  3. Top with bacon, tomato, Keto Ranch BLT Lettuce Wrap ... and avocado. Keto Ranch BLT Lettuce Wrap
  4. Roll the wrap like you would a sushi roll pulling the parchment up and out as you fold it over so you’re not tucking the paper into the wrap. Keto Ranch BLT Lettuce Wrap
  5. Roll tightly tucking in the edges as you go. Keto Ranch BLT Lettuce Wrap
  6. Once wrapped cut in half with a sharp knife. To eat simply pull the parchment away like you would when eating a burrito. Keto Ranch BLT Lettuce Wrap

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Green leaf lettuce, fresh
0.9 g0.8 g0.1 g9 kcal
Bacon, crispy (bacon grease removed)
0 g9.6 g3.2 g67 kcal
Tomatoes, fresh
1.3 g0.4 g0.1 g9 kcal
Avocado, fresh
0.5 g0.5 g3.7 g40 kcal
Mayonnaise
0.1 g0.2 g12.5 g111 kcal
Lemon juice, fresh
0.3 g0 g0 g1 kcal
Parsley, dried (spices)
0.1 g0.1 g0 g1 kcal
Garlic powder, spices
0.5 g0.1 g0 g3 kcal
Onion powder, spices
0.4 g0.1 g0 g2 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Total per serving
4.1 g11.9 g19.6 g244 kcal

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Lauren Lester
Creator of Healthful Creative

Lauren Lester

Lauren is a food photographer, recipe developer, and author.

She is the founder of the creative content agency, Healthful Creative. HC specializes in helping food centered brands share their story through recipe development + food photography.

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Comments (5)

👌THANKS! Such a great tip! I was so bad at wraping an unwich😟 & with this detailled tip i made my first PERFECT homemade easy-to-go unwich-burger😜!

Reply

This is a really good idea. I will most certainly try this at work. I work construction so bringing food that needs to be heated is not really an option for me most of the time. Have you tried adding cheese?

Reply

Cheese would be a fantastic addition! I tried cheddar (with bacon, mayo and tomato), goat cheese (with spinach and olives), and mozzarella (with tomato and pesto) 😊

Reply

I love the concept here. Lettuce wraps do tend to fall apart quickly. Using parchment paper is a simple solution - but one that hadn't even occurred to me.
Great looking wraps too!

Reply

I was thinking the same! I've been making lettuce wraps for a long time but using a piece of parchment was new to me too! 😊

Reply