The Perfect Low Syn BLT | Slimming World

In our opinion this is The Perfect Low Syn BLT!

It has everything you could hope for in a BLT. Bacon, lettuce, tomato and mayonnaise with the added bonus of a couple of fried eggs and some tomato ketchup! Perfect for breakfast, brunch or lunch.

The Perfect Low Syn BLT | Slimming World


For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍

This uses 60g of wholemeal bread, which is your Healthy Extra B. We use Warburtons wholemeal 400g loaves, and 3 slices weigh around 67g, so we just cut the top crust off one of the slices to make 60g.

You should Always weigh bread

Wholemeal bread comes in various shapes and sizes, so it’s really important that you weigh it out every time. If you don’t you may be adding on some unwanted syns.

A good set of digital scales is essential if you want to stay on plan. If you haven’t got a set then here’s some that won’t break the bank. All of them are available on Amazon:

The Perfect Low Syn BLT | Slimming World

You can toast the bread if you want, sometimes we do, sometimes we don’t, it’s just as good either way.


The syn value of The Perfect Low Syn BLT is 1.5, due to the ketchup and mayonnaise. We always use Lighter Than Light mayo. It’s only 0.5 syns per tablespoon, and the ketcup is worth 1 syn.

The Perfect Low Syn BLT | Slimming World

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The Perfect Low Syn BLT | Slimming World

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The Perfect Low Syn BLT

Votes: 43
Rating: 3.07
Rate this recipe!


Prep Time

Cooking Time

person 5 minutes 10 minute



Slimming World 

440kcal 6

Smart Points (Flex/Freestyle)



Per person Per person Per person
Please Note - If portions are changed, then points/values will not change and will need to be worked out by yourself. We're working on this!
Please don't take a screenshot. These recipes are updated often!
if you get a blank screen when printing, please open the website in a browser & not the facebook app.

  1. First weigh the 3 slices of bread. If it is over 60g cut off some of the crust from 1 slice and weigh it again, until you get 60g
  2. Next, cook the bacon and fry the eggs in a few sprays of Frylight. You'll want the eggs quite hard so they don't make a mess when you eat the BLT
  3. If you want you can toast the bread at this point
  4. Lay out the bread, with the slice you cut the crust off in the middle
  5. Spread half of the ketchup onto one of the bigger slices, then place the egg on top. Spread the rest of the mayo on on side of the smaller slice and lay it on top of the egg, ketchup side down
  6. Spread the top piece of bread with half the mayo, then add the bacon, sliced tomato and lettuce. Put the remaining mayo on the last piece of bread
  7. Place this slice on top of the lettuce and cut the sandwich in half diagonally. Enjoy

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We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? 

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Syn values given are correct at time of writing but may not always be accurate.

This website is UNOFFICIAL and in NO WAY part of or representative of Slimming World. 

We aren’t trained by Slimming World nor authorised to give Slimming World advice. Any advice given here should not replace the advice of your Slimming World consultant.

Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.

Although attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will be responsible for any loss or damage resulting for your reliance on nutritional information.

We kindly ask that you share this recipe via the share buttons and not via screenshots. 

As our recipes change often in accordance with syn value changes, we want to ensure that they're as accurate as possible at all times. 

If you use or re-create our recipes we kindly ask:

  • That you credit us by not only screenshot but linking to our original recipe post
  • You don't reproduce the recipe in full
    1. 60g of any wholemeal bread is your Healthy extra B, as you can find on page 29 of your Slimming World Food Optimising Handbook. You can see in the video the bread is weighed to exactly 60g.

      We always advise that you weigh your healthy extras and check your Slimming World Food Optimising Handbook to ensure accuracy and protect your weight loss.

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Slimming World Recipes
A blog started by 2 chefs on their Slimming World journey, evolving into an epic adventure shared by many!