This bacon lettuce wrap fills you up and holds together well. Swiss chard leaves are wider than most traditional lettuce options, and rolling the wrap in parchment paper is the technique that stops everything from falling apart mid-meal. If you have been looking for a low-carb wrap that works as a proper meal rather than a light snack, this is it.
I was skeptical about lettuce wraps for a long time because every version I had tried before fell apart before I got through half of it. Swiss chard changed that completely because the leaves are wide enough to hold a proper filling, and rolling it in parchment paper is the detail that keeps everything together. This is the lunch I reach for now when I want something that actually fills me up.
Swiss Chard Is the Right Leaf
Swiss chard leaves are wider and more flexible than romaine or butter lettuce, which makes them the right choice for a wrap that needs to hold a generous filling without tearing when you roll it. The slightly waxy surface of the leaf also holds the mayonnaise in place rather than absorbing it immediately, so the wrap does not go soggy before you finish it.
Parchment Paper Technique
Rolling the Swiss chard leaves inside parchment paper rather than trying to roll them bare is what makes the difference between a wrap that holds and one that falls apart the moment you pick it up. The parchment gives support so you can apply enough pressure to compact the filling without tearing through the leaf.
Cooking the Chicken and Bacon in the Same Pan Matters
Cooking the bacon in the same pan immediately after the chicken means the bacon’s rendered fat goes directly into the pan, adding smokiness. The drippings from both proteins combine in the pan and carry more flavor than either one cooked separately. Mexican slow cooker shredded chicken, buffalo chicken salad bowl, and chicken salad recipe all use chicken as the main protein, assembled with fresh ingredients in the same way this wrap does.
How To Make Chicken Lettuce Wraps
This bacon lettuce wrap recipe uses pan-cooked chicken breast and crispy bacon, with mayonnaise, diced tomato, and red onion, wrapped in Swiss chard leaves and rolled tightly in parchment paper.
Kitchen Gadgets Needed:
- Frying Pan: Cooks the chicken and then the bacon.
- Parchment Paper: For rolling and holding the wrap together.
- Paper Towels: Dry the Swiss chard leaves after rinsing.
Ingredients Needed:
- Boneless Skinless Chicken Breast: Sliced in half lengthways before cooking so both pieces cook evenly in the same amount of time.
- Avocado Oil: Adds a clean flavor to the chicken crust.
- Bacon Slices: Coked in the same pan after the chicken.
- Mayonnaise: Spread directly across the leaves.
- Tomato: A fresh, ripe tomato adds acidity and juice.
- Red Onion: Red onion adds a sharp, slightly peppery bite that balances the savory filling.
- Swiss Chard Leaves: Leaves with the tough stems trimmed.
- Salt: A pinch rubbed into the chicken before cooking.
- Black Pepper: Freshly ground gives a sharper, more present flavor than pre-ground.
- Garlic Powder: Distribute evenly through the spice rub.
- Onion Powder: Adds sweetness and rounds out the other spices.
*Exact measurements are listed in the recipe card below.
STEP-BY-STEP INSTRUCTIONS TO MAKE BLT LETTUCE WRAPS RECIPE
First Step: Lay Out All Ingredients
Set out the chicken breast, avocado oil, bacon, mayonnaise, tomato, red onion, Swiss chard leaves, and all spices before anything goes on the heat. Slice the chicken breast in half lengthways to give two even pieces, drizzle the avocado oil all over, and sprinkle the salt, pepper, garlic powder, and onion powder evenly over both sides. Rub the spices all around the chicken so every surface is well coated before it hits the pan.
Second Step: Cook the Chicken and Bacon
Heat a frying pan over medium heat, place the seasoned chicken pieces in the pan, and cook for 4 minutes on each side until cooked through and golden. Remove the chicken from the pan, add the bacon slices to the same pan, and fry until crispy. Remove the bacon and set both aside to cool slightly before chopping.
Third Step: Prep All Filling Ingredients
Chop the cooked chicken into small bite-sized pieces and chop the bacon into small pieces. Slice the red onion into thin rings, dice the tomato, and trim the tough stems off the Swiss chard leaves. Dry each Swiss chard leaf thoroughly with paper towels after rinsing so the mayonnaise stays in place during assembly.
Fourth Step: Assemble the Wraps and Serve
On a sheet of parchment paper, lay out 3 Swiss chard leaves with the ends facing each other, overlapping slightly to form a single large wrap base, then spread 2 tablespoons of mayonnaise evenly across the leaves. Arrange half of the chicken, bacon, tomato, and red onion across the bottom of the leaves, then use the parchment paper to roll the leaves up tightly into a wrap. Cut the wrapped roll in half to make two portions, then repeat the whole process with the remaining 3 leaves and the rest of the filling.
Zuzana’s Take and Tips:
The single most important step in this recipe is drying the Swiss chard leaves completely after rinsing before assembly begins. I skipped this on the first batch, and the water on the leaves dissolved the mayonnaise into a thin, watery spread that soaked through before the wrap was even rolled. Pressing each leaf firmly between paper towels for 30 seconds takes almost no time and keeps the filling. For a crunchy side that pairs perfectly with a fresh sandwich wrap like this one for lunch, my fried dill pickle spears are exactly what you want.
- Avocado oil handles the medium heat needed to cook the chicken through properly without burning. Lighter neutral oils work as a swap but do not add the same clean flavor to the crust.
- Romaine or butter lettuce works if you cannot find Swiss chard, but use the largest leaves available and overlap them more generously since they are narrower and less flexible. Cabbage leaves are another option and hold up even better for wraps that need to travel or be stored.
- The filling can be prepped and stored in the fridge for up to 2 days and assembled into fresh wraps each time. A fully assembled wrap stored in parchment keeps for about 4 hours before the leaves start to soften from the filling’s moisture.
- A few slices of avocado, a drizzle of hot sauce, or a sprinkle of shredded cheddar all work well added just before rolling. Each adds a different texture without changing the overall balance of the wrap.
FREQUENTLY ASKED QUESTIONS AND ANSWERS
Swiss chard can be replaced with romaine lettuce leaves, butter lettuce, iceberg lettuce, or large cabbage leaves in the same quantity of six leaves. Avocado oil can be replaced with any high-smoke-point neutral oil, such as light olive oil or coconut oil, in the same tablespoon amount. Mayonnaise can be swapped for avocado mayo or a thin smear of guacamole. Chicken can even be replaced with turkey if available,
What To Serve With A Bacon Lettuce Wrap Sandwich?
A cold, fresh side works best with this wrap, since both can be eaten together without extra plating. The cold green bean salad with Dijon vinaigrette brings a bright, tangy contrast that balances the richness of the bacon and mayonnaise. Tomato and cucumber salad with feta adds a fresh, cooling element to the plate, sitting alongside the wrap without repeating any of the flavors already inside it.
How Do I Store Lettuce Wraps?
Store the cooked filling and the Swiss chard leaves separately in airtight containers in the fridge. The chicken and bacon keep for up to 3 days, and the leaves stay fresh for up to 2 days when stored dry. Assemble each wrap fresh at the time of eating for the best texture.
Can I Freeze Wraps?
The cooked chicken and bacon filling freezes well. Cool completely, wrap tightly, and store in a freezer-safe bag for up to 2 months. Thaw overnight in the fridge and use within the next day. The Swiss chard leaves do not freeze well and should always be used fresh.
More Tasty Ideas for You
If this wrap is now in the regular lunch list, these are worth trying in the same week. The crispy keto popcorn chicken works as a filling for a similar wrap or as a snack, using the same chicken and seasoning.
Try the keto burger mini bites when you want a handheld option built around beef rather than chicken, and keep the air fried dill pickles in mind as a crunchy, tangy side that pairs well with anything wrapped or assembled.
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Bacon Lettuce Wrap
Equipment
Ingredients
- 1 Piece Chicken Breast boneless skinless
- 1 Tablespoon Avocado Oil 15ml
- 8 Slices Bacon
- 4 Tablespoons Mayonnaise 60ml
- 1 Piece Tomato diced
- 2 Slices Red Onion
- 6 Pieces Swiss Chard Leaves
- 1 Pinch Salt
- 1 Pinch Black Pepper
- 1 Pinch Garlic Powder
- 1 Pinch Onion Powder
Instructions
- Slice and season the chicken, then prepare the remaining ingredients.
- Cook the chicken for 4 minutes per side, then fry the bacon until crispy.
- Chop the chicken and bacon, slice the onion, dice the tomato, and trim and dry the Swiss chard.
- Layer the Swiss chard leaves, spread with mayonnaise, add the filling, then roll tightly in parchment and cut in half.
Notes
- Avocado oil handles the medium heat needed to cook the chicken through properly without burning. Lighter neutral oils work as a swap but do not add the same clean flavor to the crust.
- Romaine or butter lettuce works if you cannot find Swiss chard, but use the largest leaves available and overlap them more generously since they are narrower and less flexible. Cabbage leaves are another option and hold up even better for wraps that need to travel or be stored.
- The filling can be prepped and stored in the fridge for up to 2 days and assembled into fresh wraps each time. A fully assembled wrap stored in parchment keeps for about 4 hours before the leaves start to soften from the filling’s moisture.
- A few slices of avocado, a drizzle of hot sauce, or a sprinkle of shredded cheddar all work well added just before rolling. Each adds a different texture without changing the overall balance of the wrap.
Nutrition
Disclaimer
Please note that nutrient values are estimates only. Variations can occur due to product availability and manner of food preparation. Nutrition may vary based on methods of origin, preparation, freshness of ingredients, and other factors.
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best lettuce wrap pairs
Crispy sides to have with a bacon lettuce wrap should add crunch and texture without overpowering the wrap. Try roasted vegetables, crunchy slaws, baked vegetable sides, crisp potato dishes, or light crunchy snacks for a satisfying contrast.
