BLT Sandwich
In our opinion this is the perfect slimming friendly BLT Sandwich! Enjoy it even when calorie counting or following plans like Weight Watchers.
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NutritionPer Serving
- Calories440
- Carbs13g
- Protein25g
- Fat14g
- Saturates4g
- Sugars9g
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 to know in the blurb!
This recipe contains everything you could hope for in a BLT Sandwich. 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.
Toast your bread for a fancy ‘club sandwich’ feel or serve in a piece of wholemeal pita bread, just remember to check the calories first!
As this recipe was made to enjoy when calorie counting or following plans like Weight Watchers, we suggest weighing your bread slices to ensure the calories are consistent with the recipe. Different brands of bread can come in various shapes and sizes, so weighing them helps avoid any unwanted calories.
What diets is this BLT Sandwich suitable for?
This BLT Sandwich recipe can be made vegetarian as long as you swap out the following ingredients for vegetarian versions;
- Bacon (swap for vegetarian bacon style slices)
It can also be made gluten free as long as you swap out the following ingredients for gluten free versions;
- Wholemeal bread
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
How Weight Watchers friendly is this BLT Sandwich recipe?
- You need to count 10 Points per portion of this BLT Sandwich recipe if you’re on WW Green.
- You need to count 6 Points per portion of this BLT Sandwich recipe if you’re on WW Blue.
- You need to count 6 Points per portion of this BLT Sandwich recipe if you’re on WW Purple.
Do you need any special ingredients to make this BLT Sandwich?
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How many calories are in this BLT Sandwich?
There are 440 calories per portion in this BLT Sandwich, which means it falls into our Weekly Indulgence category.
To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment.
This BLT Sandwich is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 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.
Step 2
Spray a frying pan with low calorie cooking spray and cook the bacon and eggs. You’ll want the eggs quite hard so they don’t make a mess when you eat the BLT.
Step 3
If you want you can toast the bread at this point.
Step 4
Lay out the bread with the slice you cut the crust off in the middle.
Step 5
Spread half of the ketchup onto one of the bigger slices of bread then place the eggs on top. Spread a little of the light mayo onto one side of the smaller slice of bread and stack it mayo side on-top of the the ketchup and egg slice.
Step 6
Spread the top of the piece of bread with a little more of the mayo, then add the bacon, sliced tomato and lettuce. Put the remaining ketchup on the last piece of bread.
Step 7
Place this slice on top of the lettuce and cut the sandwich in half diagonally. Enjoy.
What could I serve with this BLT Sandwich?
How do you know when this BLT Sandwich is cooked?
Cook the bacon until it is crispy around the edges. We suggest cooking your eggs until the yolk is firm so the sandwich is less messy to eat.
How long can you keep this BLT Sandwich in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
Can I freeze this BLT Sandwich?
We do not recommend freezing this recipe.
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BLT Sandwich
In our opinion this is the perfect slimming friendly BLT Sandwich! Enjoy it even when calorie counting or following plans like Weight Watchers.
-
Prep Time
5 MINS
-
Cook Time
10 MINS
- KCals 440
- Carbs 13G
- WW Points:
- 10 Green
- 6 Blue
- 6 Purple
Instructions
- 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.
- Spray a frying pan with low calorie cooking spray and cook the bacon and eggs. You'll want the eggs quite hard so they don't make a mess when you eat the BLT.
- If you want, you can toast the bread at this point.
- Lay out the bread with the slice you cut the crust off in the middle.
- Spread half of the ketchup onto one of the bigger slices of bread then place the eggs on top. Spread a little of the light mayo onto one side of the smaller slice of bread and stack on-top of the ketchup and egg slice.
- Spread the top piece of bread with a little more of the mayo, then add the bacon, sliced tomato and lettuce. Put the remaining mayo on the last piece of bread.
- Place this slice on top of the lettuce and cut the sandwich in half diagonally. Enjoy!
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1 comments
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AnneTuesday 11th October 2016
Great sandwich.Thanks.
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