Recipe: BLT Avocado Wraps + Pecans

paleobetic diet, paleo diet for diabetics

Ready to roll up and eat

BLT = bacon, lettuce, and tomato.

BLT sandwiches are classic American food. But if served on traditional white bread, they may provide more carbohydrate grams than may diabetics can safely handle. This recipe switches out bread for lettuce, making them compatible with the Ketogenic Mediterranean and Low-Carb Mediterranean Diets.

Some studies link processed meats like bacon with cardiovascular disease and cancer, other studies don’t. If you want to be cautious with your health, don’t go hog-wild with bacon or other processed meats like hot dogs, bologna, and liverwurst.

Avocados come in hundreds of varieties. In the U.S., we mainly have California avocados (aka Hass) and Florida avocados. Californians are by far the market leader. They reign at the Parker Compound.

paleobetic diet

California or Hass avocado

paleobetic diet, paleo diet for diabetes

Florida avocado

California avocados are smaller dark green lumpy-skinned ones. Florida avocados are larger, smoother-skinned, and lighter green. Monica Reinagel has an article comparing the two, with notes on ripening and storage.

Oh, and by the way, avocados are fruits, not vegetables. But you knew that, right?


1 California (Hass) avocado, raw, medium size (about 4 x 2.5 inches or 10 x 6 cm), peeled and seeded, cut into long strips

6 bacon strips, medium thickness

4 oz (115 g) lettuce (e.g., iceberg, romaine, bibb, or broad-leaf lettuce you prefer)

4 oz (115 g) tomato, raw (this is about one-and-a half roma tomatoes or one medium regular tomato), cut into long strips

1 oz (30 g) pecans (option: substitute your favorite tree nut except for cashews—too many carbs)


Fry your bacon in a skillet over medium to medium-high heat. Next you’re gong to build two wraps. Lay out about two oz (60 g) of lettuce and load it with three bacon strips, half your tomato, and half your avocado. Fold or wrap lettuce edges together and enjoy. Repeat with remaining ingredients. The pecans are for dessert.

paleobetic diet, paleo diet for diabetes

Parker Compound guard dogs waiting for bacon

Number of Servings: 1 (that’s 2 wraps plus nuts)

Nutritional Analysis:

74% fat

12% carbohydrate

14% protein

720 calories

24 g carbohydrate

15 g fiber

9 g digestible carbohydrate

1137 mg sodium

1507 mg potassium

Prominent features: Good source of fiber, sodium, protein, vitamin B6, niacin, thiamine, pantothenic acid, copper, manganese, phosphorus, and selenium.


Filed under Recipes

5 responses to “Recipe: BLT Avocado Wraps + Pecans

  1. Hi There

    Great recipe.

    Just a bit too much fat..

    Rather replace the bacon with chicken.

  2. Aaw, love the pups! 🙂 No new books this year, Dr. Parker.

    • Hi, Jennifer. Good to hear from you. My brother’s sister in San Antonio was surprised to see me among the contributors to one of the Low-Carbing Among Friends cookbooks. I just never had a chance to tell her about it. She must think I’m a minor celebrity now! (Low-Carbing Among Friends books)
      I know you’re very active on Facebook; I regret I don’t have time to play there.

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