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

Click for WW Points® value*

Prep: 5 minutes
Cook: 10 minutes


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


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.


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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*The WW Points® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by WW International, Inc., the owner of the Points® trademark.

Questions on the WW Points® values listed? Click here.

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