American · Lunch
BLT Wrap (High-Protein)
A high-protein take on the classic BLT wrapped in whole-wheat tortilla. Pan-seared pork tenderloin and crisp bacon layer with cottage cheese, romaine, tomato and avocado, bound by Greek yogurt dressing. Black beans add fiber while preserving the smoky, savory bacon-and-tomato core.
$5
12 minsPrep
12 minsCook
24 minsTotal
EasyLevel
Nutrition per serving
790Calories
64.5gProtein
33.1gFat
52.7gCarbs
6.4gSugar
9.6gFiber
1148mgSodium
168mgChol
9.3gSat Fat
892mgPotassium
267mgCalcium
4.2mgIron
1.8mcgVitamin B12
18mgVitamin C
protein-rich
high-fiber
gluten-free-adaptable
high-protein
Instructions
1
Prep
Slice pork tenderloin into strips and season with salt and pepper. Chop bacon, shred romaine, slice avocado and tomato.
2
Fry
Cook chopped bacon in a dry skillet over medium heat for 4 minutes until browned and crisp, then transfer to paper towel.
3
Sear
Add olive oil and pork to the same skillet over medium-high heat and sear 5 minutes, turning occasionally, until no pink remains.
4
Build
Whisk Greek yogurt with Dijon mustard, spread over tortilla, then layer cottage cheese, black beans, lettuce, tomato, avocado, pork and bacon down centre.
5
Plate
Fold in the sides, roll into a sealed wrap seam-side down, then halve on the diagonal and set on a plate.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 15 oz426g pork tenderloin
- 2.8 oz80g bacon
- 22 large whole-wheat tortilla
- 5.6 oz160g cooked black beans
- 7 oz200g cottage cheese lowfat
- 44 romaine lettuce leaves
- 66 tomato slices (120g)
- 2.8 oz80g avocado
- 4 tbsp70g Greek yogurt
- 2 tsp2 tsp Dijon mustard
- 2 tsp2 tsp olive oil
- a pinch of salt and black pepper
