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Low Carb Rice Paper BLT Wrap – 15 Days of Easy Healthy Recipes

Day 1 – Low Carb Rice Paper BLT Wrap

Welcome to Day 1 of my 15 day Easy Healthy Recipe Series!

Today, we’re kicking off with a mouthwatering food hack that will satisfy your cravings for a classic BLT sandwich while keeping those carbs at bay. Introducing our Super Easy Low Carb BLT Wrap, featuring… RICE PAPER! Rice paper has been an absolute trend on Tik Tok and IG and I can see why. Not only is it delicious and low carb, but it is so versatile. This is just one of probably a thousand ways to use rice paper in recipes. 🙂

Health Benefits of Rice Paper

    • Low in Calories and Carbs: Rice paper is a fantastic alternative to traditional bread, as it’s incredibly low in calories and carbs, making it an ideal choice for those watching their carbohydrate intake
    • Gluten-Free Goodness: For our gluten-sensitive friends, rice paper is a lifesaver! It’s naturally gluten-free, making it a versatile option for creating delicious wraps and rolls without the worry of gluten-related issues
    • Gentle on the Tummy: If you have a sensitive stomach, rejoice! Rice paper is light and easy to digest, so you can enjoy your favorite dishes without feeling weighed down
    • Source of Protein and Fiber: Believe it or not, rice paper packs a surprising amount of protein and fiber, which helps to keep you feeling fuller for longer and supports healthy digestion
    • Vitamins and Minerals: Our beloved rice paper isn’t just a pretty face; it’s rich in essential vitamins and minerals like Vitamin C and iron, helping to boost your immunity and keep your energy levels up!
    • Hydration Hero: Rice paper contains water in its composition, adding a touch of hydration to your meal, so you can munch on these wraps guilt-free and stay refreshed
    • Crispy, Not Greasy: When you cook rice paper the right way (like in our wrap recipe!), it turns delightfully crispy, offering a satisfying texture without the grease that comes with frying
    • Allergy-Friendly: Whether you’re vegan, vegetarian, or simply have food allergies, rice paper is an inclusive option for crafting delectable wraps that cater to a variety of dietary preferences

Want more easy healthy recipes like this? Here are some of my go-to recipes that I’m sure you’ll love!

Low Carb Rice Paper BLT Wrap

An easy food hack that gives you the same indulgence as a regular BLT wrap but replaces your bread with rice paper!
Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast, Main Course
Cuisine American, Canadian, Chinese, Vietnamese


  • 1 sheet rice paper
  • 1 tbsp chili oil
  • 1 egg
  • 1 sprinkle green onions
  • 2 lettuce leaves
  • 4 slices tomato
  • 2 pieces cooked bacon optional
  • 3 tbsp guacamole or mashed avocado


  • Prepare all your ingredients before you start cooking to ensure a smooth process. Cook the bacon if you haven't already and have it ready for assembly.
  • Heat a skillet over medium heat. Place the sheet of rice paper in the pan without any oil. Drizzle the chili oil on top, followed by cracking an egg onto the rice paper. Carefully mix the egg around and spread it evenly onto the rice paper. Sprinkle some green onions over the egg and let it cook until it reaches a semi-cooked state.
  • Now comes the fun part! On the top half of the rice paper, layer the lettuce leaves, tomato slices, bacon (if using), and a generous amount of guacamole or mashed avocado.
  • Gently fold the rice paper like an omelette, covering the toppings completely. Turn off the heat and transfer the Low Carb BLT Wrap to a plate. If you prefer, cut it into wedges like a quesadilla or fold it in half again to enjoy it as a wrap/sandwich.
  • You're done! Enjoy!
Keyword BLT, breakfast idea, rice paper recipe, wrap


This recipe is a fantastic way to enjoy the goodness of a BLT without compromising on your health goals.

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Also, the pan I’m using is the Our Place Always Pan 2.0! It is a 10-in-1 piece of cookware that I use every day. This 2.0 version is also ACTUALLY non-stick so it’s a HUGE improvement from the 1.0! I highly recommend it. ??

Remember, this is just the beginning of our 15-days of Easy Healthy Recipes, so make sure to follow @eatingwithkirby and join my newsletter (right side bar) to get all the recipes in my series.

Happy cooking! ?

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