BLAT Wraps

BLAT (Bacon, Lettuce, Avocado, and Tomato) Wraps are a delicious take on a BLT. It may be the best lunch you have this summer!
5 from 4 votes
Prep Time 5 minutes
Finished BLAT wrap on a serving plate.

BLAT (Bacon, Lettuce, Avocado, and Tomato) Wraps are a deliciously different take on a BLT. Take crispy bacon, perfectly ripe tomato, creamy avocado slices, and spicy arugula with flavored mayonnaise and wrap it all in a whole grain tortilla for the best lunch or light dinner you’ll have this summer!

Here’s a twist on the traditional BLT. Put the bacon, tomato, and lettuce on a whole-grain wrap, and add some avocado and a little seasoned mayonnaise. Then pair this with some creamy coleslaw on the side for a very nice lunch.

Finished BLAT wrap on a serving plate.

🥘 About the Ingredients


Ingredients needed to make BLAT wraps.

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  • Mayonnaise – I often make my own mayonnaise because it’s cheap and easy to do but I realize that most people aren’t interested. Simply use your favorite brand.
  • Seasoned Salt – I recommend Lawry’s brand.
  • Whole Grain Wraps – There are so many to choose from! I usually just pick up whatever is the best price.
  • Tomatoes – Make sure you have excellent, fresh tomatoes for this wrap. It really makes all the difference. If you have access to heirloom tomatoes, do use them. They have excellent flavor.
  • Bacon – If you’re looking for convenience, use the pre-cooked bacon that you warm in the microwave. To save money, purchase a one-pound package of bacon and cook it yourself. Smithfield is my favorite brand.
  • Haas Avocado – A ripe avocado will be very dark and feel slightly soft but not mushy.
  • Arugula – I often use arugula because I like the spicy, peppery bite it gives to the wrap but it can be a bit costly. This recipe works just as well with inexpensive iceberg lettuce.

You’ll find detailed measurements for all ingredients in the printable version of the recipe at the bottom of this post.

🔪 How to Make BLAT Wraps


Mayonnaise and seasoned salt in a small mixing bowl.
  1. In a small bowl, combine the mayonnaise and seasoned salt. Mix well.

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  1. Spread each wrap with half the seasoned mayo.
  2. Add tomato slices down the center of each wrap. Sprinkle with pepper.
  3. Evenly divide the avocado slices and bacon between the wraps.
  4. Top with the arugula.
BLAT wrap sliced on an angle.
  1. Roll up each wrap and slice on an angle.
Finished BLAT wrap on a serving plate.

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Finished BLAT wrap on a serving plate.

🔀 Options and Variations


  • For a very low-carb version, skip the wrap and roll the fillings in lettuce leaves.
  • Make a breakfast wrap by adding scrambled eggs.
  • Swap out the bacon for sliced, cooked chicken.
  • Use ranch dressing in place of the seasoned mayonnaise.

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📖 Recipe

Finished BLAT wrap on a serving plate.

BLAT Wrap

BLAT (Bacon, Lettuce, Avocado, and Tomato) Wraps are a delicious take on a BLT. It may be the best lunch you have this summer!
5 from 4 votes
Print It Rate It Save Text It
Course: Main Dishes
Cuisine: American
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 4 servings
Calories: 329kcal
Author: Lana Stuart

Ingredients

  • 4 tablespoons mayonnaise
  • 1 teaspoon seasoned salt
  • 2 large whole grain wraps
  • 2 medium tomato sliced
  • 8 slices cooked bacon
  • 1 avocado sliced
  • 1 cup arugula

Instructions

  • In a small bowl, combine the mayonnaise and seasoned salt. Mix well.
  • Spread each wrap with half the seasoned mayo.
  • Add tomato slices down the center of each wrap. Sprinkle with pepper.
  • Evenly divide the avocado slices and bacon between the wraps.
  • Top with arugula .
  • Roll up each wrap and slice on an angle.

Notes

  • Substitute light mayonnaise if desired.
  • For a very low-carb version, skip the wrap and roll the fillings in lettuce leaves.
  • Use ranch dressing in place of the seasoned mayonnaise.

Nutrition Information

Serving: 1 | Calories: 329kcal | Carbohydrates: 18g | Protein: 9g | Fat: 25g | Saturated Fat: 5g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 10g | Trans Fat: 0.05g | Cholesterol: 22mg | Sodium: 1090mg | Potassium: 491mg | Fiber: 6g | Sugar: 3g | Vitamin A: 719IU | Vitamin C: 14mg | Calcium: 64mg | Iron: 1mg

Nutrition information is calculated by software based on the ingredients in each recipe. It is an estimate only and is provided for informational purposes. You should consult your health care provider or a registered dietitian if precise nutrition calculations are needed for health reasons.

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— This post was originally published on August 2, 2009. It has been updated with new photographs and additional information.

BLAT (Bacon, Lettuce, Avocado, and Tomato) Wrap - a deliciously different take on a BLT wrapped in a whole grain tortilla. https://www.lanascooking.com/blat-wrap/

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12 Comments

  1. We had the farrier come today to trim the horses’ feet. It’s a job that takes about 3 hours. Thank heavens we only have to do that about once every 6 weeks.

    We had the Autumn version of your sandwich today — Bacon, Lettuce and Gala Apple on whole wheat, with spicy brown mustard. Yum. Try it.

    Miss P

  2. Five years ago friends in Florida took my husband and me to lunch at their club. I ordered the applewood smoked BLT on a whole wheat wrap. It was, without a doubt, the best sandwich I’ve ever eaten. It also had avocado slices in the wrap and the applewood smoked bacon made all the difference in the world. I never buy anything else now.

    Thanks for letting everyone know that this is one fantastic way to make BLT. Your photo is beautiful!

  3. That looks like a great spin on a BLT. Avocado is so good and you can probably use less bacon and mayo with the avocado in there.

  4. WOW..WOW…
    This looks so great. I love your site and your simple and sophisticated recipes.

    Thank you so much for sharing

  5. When I saw this listed on my Foodbuzz page, I was really (really) hoping that the A stood for avocado… Imagine my delight that it does! Avocado is one of my absolute favorite foods – sooo tasty! These wraps look wonderful!

  6. What a perfect lunch!!All my favorite foods in one yummy wrap!!! I wll certainly try this one!Figtreeapps

  7. mmmmm…bacon. I love BLT’s with avocado. Nice choice in turning it into a wrap. I’m craving for some right now actually.

  8. I don’t eat bacon but could I use cold cuts instead. Maybe pastrami. This looks like such a nice wrap.