Healthy Breakfast BLT Sandwich with Egg Recipe

Oct 28 2021
To be fair, a bacon-egg-lettuce-tomato sandwich would technically be called a BELT. But no one wants to eat a belt. (Especially not first thing in the morning.) Let's just call it a Breakfast BLT and enjoy our morning.

Hungry Girl's Healthy Breakfast BLT Recipe

Print Breakfast BLT Print

Entire recipe: 290 calories, 11g total fat (2g sat. fat), 732mg sodium, 32.5g carbs, 7.5g fiber, 4.5g sugars, 18g protein

Prep: 5 minutes
Cook: 10 minutes

Ingredients:

1 slice center-cut or turkey bacon

2 slices whole grain bread with 60–80 calories per slice

2 tsp. light mayonnaise

1 oz. (about 1/4 cup) sliced avocado

1 lettuce leaf

1 tomato slice

1/3 cup (about 3 large) egg whites or fat-free liquid egg substitute

Dash salt

Dash black pepper

Directions:

Cook bacon until crispy, either in a skillet over medium heat or on a microwave-safe plate in the microwave. (See package for cook time.) Break in half.

Lightly toast bread.

Meanwhile, bring a skillet sprayed with nonstick spray to medium heat. Add egg whites/substitute and evenly coat the bottom. Sprinkle with salt and pepper. Cook for 1 minute, or until solid enough to flip.

Carefully flip egg, and cook for 1 minute, or until fully cooked. Fold in half twice to make a triangle shaped patty.

Top one slice of bread with mayo, lettuce, tomato, egg patty, avocado, bacon, and remaining bread slice.

MAKES 1 SERVING

Chew on this:

Hooray, it's National Chocolate Day, October 28th! There are SO many ways to celebrate, but we're throwing it back with one of our all-time favorites: this Fudgy Flourless Chocolate Cake.

Make sure your pals have good breakfast options — click "Send to a Friend" now.

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