Healthy BLT Wraps with Secret Sauce are a delightful, updated take on a classic favorite that feels like a hug on a plate. This version keeps the crunchy, smoky comfort of bacon and the ripe juiciness of tomatoes, while wrapping everything in a wholesome whole-wheat tortilla and brightening it with a tangy, creamy secret sauce. It’s perfect for seasonal produce — when tomatoes are at their peak and greens are crisp — and comes together quickly for lunch, picnic, or a simple weeknight dinner. If you love easy handheld meals and creative sauces, you might also enjoy this shrimp wraps with chipotle yogurt sauce for more inspiration.
Why this recipe works
- Balanced textures: crisp lettuce, juicy tomato, and crunchy bacon meet a soft wrap.
- Flavor harmony: smoky, tangy, and slightly sweet notes from the sauce lift the whole sandwich.
- Seasonal appeal: use peak-season tomatoes and tender greens to make these feel fresh and bright.
- Healthier swap: whole wheat wraps and a mayo–Greek yogurt sauce reduce calories and add protein.
Ingredients & Equipment
Ingredients
- Whole wheat wraps
- Lettuce (romaine, butter lettuce, or mixed greens)
- Tomato, sliced (ripe, preferably in-season)
- Bacon, cooked and chopped (see notes below)
- Mayonnaise
- Greek yogurt
- Mustard
- Salt and pepper to taste
Notes
- Quantities: For 4 wraps, use 4 large whole-wheat wraps, 8–12 slices of tomato (about 2 medium tomatoes), one small head of lettuce or about 4 cups of salad greens, 8–12 strips of bacon cooked and chopped, and roughly 1/2 cup mayo + 1/2 cup Greek yogurt + 1–2 tablespoons mustard for the sauce (adjust to taste).
- Bacon: For a lighter version, use center-cut bacon or turkey bacon. You can also use thick-cut bacon for more crunch and flavor.
- Mustard: Dijon adds a nice tang; yellow mustard is milder.
Equipment
- Mixing bowl (for the secret sauce)
- Whisk or spoon
- Baking tray or skillet (for bacon)
- Knife and cutting board
- Measuring spoons/cups
- Optional: blender or small food processor (for extra-smooth sauce)
- Optional: thermometer (if you like cooking bacon in the oven for consistent results)
Helpful tool tips
- A small blender makes emulsifying the mayo and yogurt into a silky sauce effortless.
- Baking bacon on a tray lined with foil and a rack produces evenly crispy strips with less mess.
- A serrated knife gives clean tomato slices without squashing them.
If you’re pairing this wrap with a warm, comforting bowl, a simple soup like aromatic ginger garlic chicken noodle soup is a lovely complement.
Step-by-Step Instructions (with tips)
These steps follow the base directions and expand with helpful tips and variations so your wraps come out perfect.
In a bowl, mix mayonnaise, Greek yogurt, and mustard to create the secret sauce. Season with salt and pepper.
- Tip: Start with equal parts mayo and Greek yogurt (1/2 cup each for 4 wraps) and 1–2 teaspoons mustard. Taste and adjust — add a squeeze of lemon or a pinch of garlic powder for brightness.
- Variation: For a tangier sauce, substitute a tablespoon of Dijon with whole-grain mustard or add 1 teaspoon of honey for a hint of sweetness.
- Texture note: If you prefer a smoother, restaurant-style sauce, pulse the mixture in a small blender or food processor for 10–15 seconds.
Lay the whole wheat wraps flat.
- Tip: Warm the wraps for 10–15 seconds in the microwave or lightly toast them in a skillet for flexibility and a toasty flavor. Warm wraps are easier to roll and less likely to split.
Spread a layer of the secret sauce on each wrap.
- Tip: Use about 2–3 tablespoons of sauce per wrap — enough to flavor every bite but not so much that the wrap becomes soggy.
- Variation: For a lighter sauce spread, use a thin layer of mashed avocado under the sauce to add creaminess and healthy fats.
Add lettuce, sliced tomatoes, and chopped bacon on top of the sauce.
- Tip: Pat tomato slices gently with a paper towel if they’re very juicy to avoid a soggy wrap. Stack ingredients slightly off-center so the roll seals nicely.
- Bacon variations:
- Oven method: Arrange bacon strips on a rimmed baking sheet (use a rack for extra crispness). Bake at 400°F (200°C) for 12–18 minutes depending on thickness. Drain on paper towels and chop.
- Skillet method: Cook over medium heat, turning occasionally until crispy; transfer to paper towels.
- Alternative proteins: Swap bacon for grilled chicken strips, smoked turkey, or tempeh bacon for a vegetarian-friendly option.
Roll the wraps tightly and slice them in half.
- Tip: Tucking in the sides as you roll gives a neater finish and helps ingredients stay in place. For transport, wrap each half in parchment paper or foil to hold shape.
- Variation: If you prefer a pinwheel cut, roll the wrap tight and slice into 1–1.5 inch rounds for party platters.
Serve immediately or pack for lunch.
- Tip: If packing ahead, put extra sauce or juicy tomatoes in a small container on the side to add at lunchtime. This keeps the wrap crisp.
- Make-ahead idea: Assemble the wraps and then cut them in half. Place a piece of parchment between halves and refrigerate for up to 24 hours. Keep sauce separate if you expect longer storage.
Additional flavor suggestions
- Add sliced avocado or a smear of pesto for herbaceous depth.
- Sprinkle a little smoked paprika or cayenne into the sauce for a smoky kick.
- Use heirloom tomatoes in season for sweeter, more complex flavor.
Storage, Freezing & Make-Ahead Tips
Storing leftovers
- Short-term: Store wrapped halves in airtight containers in the refrigerator for up to 24 hours. After that, the tortilla and lettuce may lose their crispness, and tomatoes can make the wrap soggy.
- Best practice: If possible, store components separately — sauce in a small jar, bacon in a sealed container, and vegetables in a crisping container. Assemble within a day for optimal texture.
Freezing
- Whole assembled wraps don’t freeze well because lettuce and tomato become watery and limp after thawing.
- Freezable elements: Make a larger batch of the secret sauce (it freezes well in small portions), and freeze cooked bacon for up to 2 months in a freezer bag. Thaw bacon in the refrigerator before reheating or using cold.
- Tip: Freeze the sauce in ice cube trays to portion it easily; pop cubes into a small container when you’re ready to use.
Make-ahead
- Cook bacon and chop ahead of time; store in the refrigerator for up to 5 days or freeze portions.
- Prepare the secret sauce up to 3–4 days in advance; store in a sealed jar in the fridge.
- Prep vegetables the morning of or the night before: slice tomatoes and store between paper towels in a container to absorb excess moisture.
Portioning advice
- For meal prep lunches, assemble individually wrapped halves in parchment and label with the date.
- If stacking for a picnic, secure each wrap half with a toothpick to keep layers from shifting.
How to Use / Serve This Dish
Serving ideas
- Light lunch: Pair a Healthy BLT Wrap with a crisp green salad or a cup of soup for a balanced meal.
- Picnic or potluck: Cut into pinwheels for an easy finger-food option.
- Dinner: Serve alongside roasted sweet potato fries or a chilled quinoa salad for a heartier plate.
Pairings and creative variations
- Saucy swap: Try a lemon-herb yogurt sauce instead of the mayo base for a brighter Mediterranean twist.
- Cheese add-ins: A thin slice of smoked cheddar or provolone adds richness without overpowering the fresh ingredients.
- Veg-forward option: Replace bacon with roasted portobello strips or smoked tempeh for a vegetarian version that still delivers heft and umami.
- Seasonal twists: In late summer, add fresh basil leaves; in cooler months, swap raw tomato for slow-roasted tomatoes to keep depth of flavor.
If you save room for dessert, a simple seasonal treat like baked pears with feta, honey and cranberries makes a lovely follow-up to the savory, slightly tangy wrap.
FAQ
Q: Can I make these gluten-free?
A: Yes. Use gluten-free tortillas or lettuce leaves (butter lettuce or romaine) as wraps. Be mindful of any condiments or bacon that may have hidden gluten in flavorings.
Q: How long does the secret sauce keep in the fridge?
A: The mayo-and-Greek-yogurt sauce should keep 3–4 days refrigerated in an airtight container. If it develops an off smell or separation that doesn’t mix back together, discard it.
Q: What can I use instead of bacon?
A: Good swaps include smoked turkey bacon, grilled chicken breast strips, tempeh bacon, or thin slices of smoked salmon for a luxe twist. For vegetarian options, roasted portobello or marinated tofu work well.
Q: My tomatoes are very juicy. How do I prevent a soggy wrap?
A: Pat tomato slices dry with paper towels and consider placing a thin barrier like a leaf of lettuce between tomato and wrap to absorb excess moisture. Keep sauce light and store tomatoes separately if assembling far in advance.
Conclusion
There’s something comforting and seasonal about Healthy BLT Wraps with Secret Sauce — they’re familiar, but with thoughtful swaps that make them lighter and ideal for fresh, in-season produce. If you want more ideas for BLT-style handhelds, this BLT Wraps – CenterCutCook article offers another spin on the classic. For inspiration on building the perfect sauce and sandwich balance, this BLT Sandwiches with Secret Sauce – A Little And A Lot post is a handy reference. And if you enjoy experimenting with special sauces and wrap fillings, check out this take on a similar dish at Healthy BLT Wraps with Special Sauce – The Schmidty Wife. Try this recipe this season, tweak the sauce to your taste, and share a photo or note about your favorite variation — I’d love to hear how your wraps turn out!
Healthy BLT Wraps with Secret Sauce
Ingredients
Wrap Ingredients
- 4 large whole wheat wraps Use large wraps for best results.
- 8-12 slices ripe tomato, sliced Preferably in-season tomatoes.
- 1 small head lettuce (romaine, butter lettuce, or mixed greens) or about 4 cups of salad greens.
- 8-12 strips bacon, cooked and chopped Use center-cut or turkey bacon for lighter version.
Secret Sauce Ingredients
- ½ cup mayonnaise
- ½ cup Greek yogurt
- 1-2 tablespoons mustard Dijon adds tang.
- Salt and pepper to taste
Instructions
Prepare the Secret Sauce
- In a bowl, mix mayonnaise, Greek yogurt, and mustard to create the secret sauce. Season with salt and pepper.
- Tip: Start with equal parts mayo and Greek yogurt and adjust mustard to taste.
Prepare the Wraps
- Lay the whole wheat wraps flat.
- Tip: Warm wraps for 10-15 seconds in the microwave for flexibility.
Assemble the Wraps
- Spread a layer of the secret sauce on each wrap.
- Add lettuce, sliced tomatoes, and chopped bacon on top of the sauce.
- Roll the wraps tightly and slice them in half.
Serve
- Serve immediately or pack for lunch.
