Defeat Diabetes

Quick Toasted Chicken BLT

< 1 min read

With a third of your protein needs for the day, this keto BLT will put a stop to those mid-arvo cravings.

Quick Toasted Chicken BLT

This quick toasted BLT is full of BBQ chicken, ham, and crispy bacon with a dollop of creamy mayo to keep you full for hours!
5 from 1 vote
Prep Time 5 minutes
Cook Time 10 minutes
Meal Type Lunch
Cuisine Australian
Servings 2
Dietary Gluten-free, Keto


  • 2 bacon rashers, diced
  • 2 low carb wraps, (aim for less than 4 g of carbs per wrap)
  • 2 large cos lettuce leaves
  • 2 tbsp full fat mayonnaise
  • 100 g ham, off the bone
  • 200 g BBQ Chicken, shredded
  • 1 medium tomato, diced
  • salt and pepper, to taste


  • Place a non-stick frypan on medium heat. Fry the bacon until crispy, about 3 or 4 minutes, and set aside to cool.  
  • Place a low carb wrap on a plate, spoon half the mayonnaise over the wrap, then add one of the lettuce leaves.
  • Layer with half the ham, BBQ chicken, diced bacon, and tomato, and season with salt and pepper.
  • Repeat for the second BLT wrap.
  • Roll up the wraps with the filling inside. Use a flat sandwich press to lightly toast each wrap. If you don't have a sandwich press you can lightly toast in a non-stick fry pan.


Tip: This makes 2 wraps so put one aside for lunch or breakfast the next day!

Nutrition (per serve)

Net Carbs: 4.5gProtein: 48gFat: 38.7gFiber: 9.7g
Keyword Bacon, BLT, Chicken, Ham, Keto, Protein

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