BLT sandwiches are one of my favorite lunch ideas. With layers of crispy bacon, crunchy lettuce, and the way the juicy tomatoes mix with the mayo – what’s not to love?
The weight gain that comes with sandwiches made from white bread, you say? You’re absolutely right! Nothing to love about that!
That’s why I’m so thankful for keto BLT lettuce wraps. I get to have my low carb BLT and lose weight too.
Maybe you’re thinking about how easy it is to swap keto bread found in grocery stores for the real thing so you can have your keto BLT sandwich and lose weight too. Keep reading so I can tell you everything that’s wrong with that swap, along with how to make this delicious keto BLT recipe.
Before we get started, I wanted to let you know this blog contains affiliate links. I may receive a small commission if you click through. I also sprinkle the links to the same resources I used to lose 100 pounds with a low carb lifestyle. Be sure to click through those links so the info can help you too!
How to Make Keto BLTs with Honey Mustard Sauce
This how-to section won’t take very long since the simple steps to make this recipe are basic for anyone who spends any time in the kitchen. If you need to make a quick dinner, the key to a successful keto plan is meal prep.
When it comes to prepping for this keto meal, you can prepare the BLT toppings and honey mustard dressing ahead of time. This will save some prep time on busy days. This includes slicing the tomatoes, separating and washing romaine lettuce leaves, and preparing any additional ingredients you want to add to this recipe. Green onions are a delicious addition, as are turkey slices or a little bit of cheese.
While I typically meal prep bacon at the beginning of the week and store it in airtight containers to use bacon crumbles in recipes throughout the week, this keto bacon lettuce and tomato recipe tastes best with fresh bacon. If you’re in a hurry – by all means, cook the bacon ahead of time as well.
Make that Bacon
If you don’t need to meal prep the bacon ahead of time, fry the bacon on a griddle or stove top. If you choose the stove top method, grab one of these splatter screens for easier clean up. (They’ll also save your clothes from bacon grease stains).
Once the bacon is cooked to your preference, layer the lettuce wraps with bacon, tomato and any other classic ingredients you’ve chosen to complete your keto-friendly BLT.
My secret ingredient for honey mustard BLT’s is this delicious homemade honey mustard sauce.
I use this in place of the mayo used for a traditional BLT since so many mayos in the stores contain highly processed vegetable oils. Full disclosure – these oils wreak havoc on your weight loss efforts, even in small amounts.
If you choose to stick with mayo as your BLT sauce, just be sure you’re using a brand that replaces highly processed vegetable oils with olive oil or avocado oil. Look closely at the nutrition label to make sure the brand you choose isn’t also sneaking canola or soybean oil into their version of avocado oil mayo.
Ingredients Matter on a Low-Carb Diet
Bacon is popular on a keto diet, and for good reason. It’s a versatile ingredient used in many keto recipes. Whether bacon is the star of your meal, like with keto BLT recipes, or even if it’s just a small part of your meal – always use real bacon that’s high quality. Scour the ingredient label to be on the lookout for additives, like sugar or other unnecessary chemicals.
When Digestion Comes into Play
If you find yourself swaying towards turkey bacon, while this may simply be your preference, just be aware it can also signal a digestive impairment. Real bacon is delicious. Choosing low fat products on keto can make it hard to eat enough healthy fats to get into ketosis.
Often when digestion is impaired, you will gravitate towards lower fat foods. If this is all new information for you, be sure to take the free keto digestion course. It’s important to sort this out now if you want to have long term success with keto.
Avoid Processed Keto-Friendly Foods
I mentioned earlier in the blog to skip the low carb bread sold in stores. This is also the case if you plan to use a low carb wrap. The problem with these options is they keep many keto dieters stuck when it comes to long term weight loss. Instead of focusing on the real foods that should make up a keto diet, too many people focus only on net carbs.
Low carb breads sold in stores are mostly about marketing. If seeing the word keto-friendly on a label causes you to pick an item up, do yourself a favor and put it back down. While I’m not saying you can’t even enjoy these processed products as part of your weight loss plan, the less processed foods you eat – the better your weight loss results will be.
If you choose to make homemade cloud bread, or you’re craving chaffle BLT sandwiches, these options are much better than the keto breads or wraps you pick up at the store. Another great spin on this recipe is to add all of the ingredients to a small bowl and make a BLT salad instead.
The Keto BLT with Honey Mustard Dressing Wrap Up
One of the best parts of a keto diet is bacon! It’s a good thing you don’t have to miss out on BLTs with delicious recipes like this honey mustard BLT.
If you’re looking for even more ways to add more bacon into your keto plan, check out bacon bruschetta chicken. The recipe is a little more complicated than this one – but I promise, every last bite is completely worth it.
Another recipe that’s easy to whip up is this chicken bacon avocado salad. You can meal prep much of this salad ahead of time so you can have it ready whenever a bacon craving hits.
Or just dip bacon in guacamole if you’re looking for a simple keto-friendly snack with a little crunch.
Don’t forget to save this recipe to your easy keto lunch Pinterest board. And sharing is caring. I’d be so honored if you shared this recipe with your family and friends on social media.
Keep scrolling for the printable recipe card and nutritional information.
Lose More Weight with Keto
If you’re new to keto, or even if you’ve followed a low carb diet for a while – but you’re ready to take your results to the next level, get into the Keto Quick Start Course!
In less than 60 minutes, you’ll learn everything you need to know to jumpstart a successful keto plan. This is the same course Keto Challengers use to lose between 10 – 25 lbs in only 3 weeks! Get into a fat burning state fast with this simple plan.
With features like the Mix and Match Meal Plan, plus the Flip the Fat Loss Switch bonus, you’ll save the time, money, and frustration that comes with following a plan that isn’t customized for you!
More Easy Keto Recipes from Eating Fat is the New Skinny:Print
Honey Mustard BLT
Switch up your BLT’s with homemade honey mustard.
- Prep Time: 10 mins
- Cook Time: 10 mins
- Total Time: 20 mins
- Yield: 6 Servings 1x
- Category: Keto Lunch / Dinner Recipe
- Method: Stove top
- Cuisine: Keto / Low Carb
- Diet: Diabetic
- 1 pound bacon
- 1/2 head romaine lettuce
- 1 small tomato, sliced
To Make Sauce:
- 1/2 cup avocado oil
- 2 tbsp honey
- 2 tbsp dijon mustard
- 1 tbsp yellow mustard
- 1 tsp minced garlic
- Cook bacon to desired crispness on a griddle or grill.
- Rinse lettuce. Dry individual pieces and lay flat on a plate.
- Top lettuce with bacon and sliced tomatoes .
- Drizzle BLT wraps with honey mustard sauce.
Homemade Honey Mustard Sauce:
- In small saucepan, heat honey over medium heat until melted.
- Add dijon mustard, yellow mustard and minced garlic a tall jar.
- Once melted, add honey.
- Blend together until combined.
- Pour avocado oil slowly into mustard combination, while blending immersion blender on slow speed.
- Store in jar in fridge
*Tip – to lower carbs in recipe by half, only use 1 tbsp of honey
- Serving Size: Recipe Serves 6
- Calories: 385.1
- Sugar: 2.3
- Sodium: 1301.4
- Fat: 28.7
- Saturated Fat: 9.4
- Carbohydrates: 3.7
- Fiber: .7
- Protein: 26.3
Keywords: Keto BLT Wraps, Keto BLT Recipe, Low Carb BLTs