Chicken BLT Wrap

This Chicken BLT Wrap delivers 26 grams of protein in just 15 minutes, making it my go-to solution for busy weekdays when my family needs real fuel, not just food. I discovered this game-changing combination during my own hectic schedule juggling nutrition clients and teenage appetites.

Last Tuesday, I was staring at leftover chicken and bacon, wondering how to create something that would satisfy my protein goals without spending an hour in the kitchen. That’s when this wrap idea hit me – combining the beloved BLT flavors with lean protein for a meal that actually keeps you full. The result? My kids devoured these wraps faster than I could make them, asking for seconds before I’d even finished mine. The satisfying crunch of fresh lettuce and crispy bacon paired with tender chicken creates the perfect balance of textures and flavors. If you love this protein-packed approach, you’ll want to try my Cottage Cheese Wraps for another quick lunch solution. You’re going to love this one!

Ingredients for Chicken BLT Wrap

I always prep my chicken ahead on Sunday meal prep days – it makes these wraps come together in minutes when hunger strikes. My go-to method is using rotisserie chicken for convenience, though grilled chicken breast works beautifully too. If you’re planning to prep multiple High Protein Breakfast Bowls this week, cook extra chicken for both recipes.

• 1 cup cooked chicken breast, sliced
• 4 slices crispy bacon – I recommend thick-cut for the best texture contrast
• 1 cup crisp lettuce, chopped (romaine or iceberg work perfectly)
• 1 medium juicy tomato, diced – In my experience, Roma tomatoes hold up best in wraps
• 2 large tortillas or wraps of choice – My preference is whole wheat for extra fiber, or try my 2-Ingredient Cottage Cheese Flatbread for extra protein
• 2 tablespoons mayonnaise – I usually mix in a pinch of garlic powder for extra flavor

Step-by-Step Instructions

I recommend having all your ingredients prepped and ready before you start assembling – it makes the process much smoother and prevents soggy wraps.

Step 1: Cook your bacon until perfectly crispy in a skillet over medium heat, about 6-8 minutes. The key is achieving that satisfying crunch without burning. Pat dry on paper towels to remove excess grease.

Step 2: Prepare your vegetables while the bacon cooks. Wash and chop lettuce into bite-sized pieces, and dice tomatoes. Pro tip: pat tomatoes dry with paper towels to prevent moisture from making your wrap soggy.

Step 3: Warm your tortillas slightly in a dry skillet for 30 seconds per side. This makes them more pliable and prevents cracking when you roll them up.

Step 4: Spread mayonnaise evenly across the center of each tortilla, leaving about an inch border around the edges. Layer sliced chicken first, followed by crispy bacon pieces, lettuce, and diced tomatoes.

Step 5: Fold the bottom edge up over the filling, then fold in the sides and roll tightly from bottom to top. The key is keeping everything snug but not overstuffed.

Step 6: Slice diagonally with a sharp knife and serve immediately, or wrap tightly in foil for an on-the-go meal.

What to Serve with Chicken BLT Wrap

These wraps pair beautifully with sides that complement their rich, savory flavors while adding nutritional balance and textural variety.

Baked Sweet Potato Chips: The natural sweetness balances the salty bacon perfectly while adding fiber and vitamins your body craves.

Fresh Fruit Salad: Crisp apple slices or berries provide a refreshing contrast to the wrap’s richness and help cleanse the palate between bites.

Crunchy Coleslaw: The cool, creamy texture and tangy flavor creates an excellent counterpoint to the warm, savory wrap while boosting your vegetable intake.

Pickle Spears: Classic deli-style pickles add that perfect acidic bite that cuts through the mayonnaise and enhances all the other flavors.

Light Garden Salad: Mixed greens with vinaigrette provide fresh, crisp textures that make this combination feel like a complete, restaurant-quality meal.

Storage & Serving Tips

These wraps stay fresh in the refrigerator for up to 3 days when wrapped tightly in plastic wrap or stored in airtight containers. I recommend keeping wet ingredients like tomatoes separate if you’re meal prepping.

For best results when reheating, warm gently in a skillet over low heat, flipping once to heat evenly without making the tortilla soggy. Pro tip: remove any lettuce before reheating and add fresh greens back afterward.

The beauty of this recipe lies in its versatility – swap chicken for turkey, add avocado for healthy fats, or use lettuce cups instead of tortillas for a low-carb option that still delivers incredible flavor.

Conclusion

High Protein Chicken BLT Wrap

A delicious wrap combining tender chicken, crispy bacon, fresh lettuce and tomatoes with 26g protein per serving

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 5 minutes mins

Total Time 15 minutes mins

Servings: 2 portions

Course: Dinner, Lunch, Main Course

Cuisine: American

Calories: 450

Ingredients Equipment Method Notes

Ingredients

  

• 1 cup cooked chicken breast sliced
• 4 slices bacon crispy
• 1 cup lettuce crisp, chopped
• 1 medium tomato juicy, diced
• 2 large tortillas or wraps of choice
• 2 tablespoons mayonnaise

Equipment

• Skillet
• Sharp knife
• Cutting board

Method

 

1. Cook bacon until perfectly crispy in a skillet over medium heat, about 6-8 minutes. Pat dry on paper towels to remove excess grease.
2. Prepare vegetables while bacon cooks. Wash and chop lettuce into bite-sized pieces, and dice tomatoes. Pat tomatoes dry with paper towels to prevent moisture.
3. Warm tortillas slightly in a dry skillet for 30 seconds per side to make them more pliable.
4. Spread mayonnaise evenly across the center of each tortilla, leaving about an inch border around edges.
5. Layer sliced chicken first, followed by crispy bacon pieces, lettuce, and diced tomatoes.
6. Fold the bottom edge up over filling, then fold in sides and roll tightly from bottom to top. Slice diagonally and serve immediately.

Notes

For meal prep, store components separately and assemble when ready to eat. Can substitute chicken with turkey or plant-based alternatives.