BLT Sandwich

  • 5MINS
  • 10MINS
  • 440KCAL

In our opinion this is the perfect slimming friendly BLT Sandwich! Enjoy it even when calorie counting or following plans like Weight Watchers.

  • Breakfast pinchofnom.com
  • Quick Meals pinchofnom.com
  • Snacks and Sides pinchofnom.com
Easy Peasy BLT Sandwich pinchofnom.com
4

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?

This post contains affiliate links. Find out what this means.

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:

This post contains affiliate links: what this means

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

Next, cook the bacon and fry the eggs in a few sprays of low calorie cooking spray. 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, then place the egg on top. Spread the rest of the mayo on one side of the smaller slice and lay it on top of the egg, ketchup side down.

Step 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.

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?

Caramelised Onion Hummus pinchofnom.com
Easy Peasy
  • 15MINS
  • 103KCal
Rustic Potato Wedges pinchofnom.com
Easy Peasy
  • 45MINS
  • 239KCal
Greek Salad pinchofnom.com
Easy Peasy
  • 10MINS
  • 94KCal

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.

PRE-ORDER our third Cookbook NOW

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

Ingredients

  • 3 slices wholemeal bread taken from a 400g loaf
  • 2 bacon medallions
  • 2 eggs
  • 1 medium sized tomato sliced
  • 2 lettuce leaves
  • 1 tbsp tomato ketchup
  • 1 tbsp lighter than light mayonnaise

We use a fan assisted oven for all of our recipes. Check out our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often

Instructions

  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 low calorie cooking spray. 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 one 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!

LOOKING FOR SLIMMING WORLD SYNS?

We agreed with Slimming World to remove their trademarked terms from our website

Find out why here

Love this BLT Sandwich recipe? Tag us!

PRE-ORDER our third Cookbook NOW

If you like these…try these

BLT Bites pinchofnom.com
Easy Peasy
  • 20MINS
  • 25KCal
BLT Pasta Salad pinchofnom.com
Easy Peasy
  • 20MINS
  • 448KCal
Bacon, Onion and Potato Bake pinchofnom.com
Easy Peasy
  • 1HR 25
  • 415KCal

1 comments

See what others have to say

AnneTuesday 11th October 2016

Great sandwich.Thanks.

Reply

Join the conversation

Comment or ask our advice

Leave a Reply

Our newsletter

Get the latest pinch