BLATs (Bacon-Lettuce-Avocado-Tomato Sandwiches)

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In this healthy BLT recipe, we use a creamy avocado spread flavored with garlic and basil, and add sprouts. Look for sprouted-wheat bread in the frozen section or with other specialty breads at your grocery store.

Carolyn Casner

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Sylvia Geiger, M.S., RD

Cook Time:

25 mins

Total Time:

25 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Dairy-Free Healthy Aging High-Fiber Low-Calorie

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Ingredients

8 slices center-cut bacon, halved
1 ripe medium avocado
2 tablespoons chopped fresh basil
1 tablespoon mayonnaise
½ teaspoon finely grated or minced garlic
¼ teaspoon salt
¼ teaspoon ground pepper
8 slices sprouted-wheat bread
1 medium tomato, cut into 8 slices
4 romaine leaves
1 cup alfalfa sprouts

Directions

Cook bacon in a large skillet over medium heat until crisp, 5 to 10 minutes. Transfer to a paper towel-lined plate.
Meanwhile, mash avocado in a medium bowl. Stir in basil, mayonnaise, garlic, salt and pepper. Toast bread.
Spread about 2 tablespoons of the avocado mixture on 4 slices of toast. Top each with 4 pieces of bacon, 2 tomato slices, 1 lettuce leaf, 1/4 cup sprouts and the remaining toast.

Originally appeared: EatingWell Magazine, May/June 2015

Nutrition Facts (per serving)

342	Calories
16g	Fat
36g	Carbs
15g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 sandwich
Calories 342
% Daily Value *
Total Carbohydrate 36g	13%
Dietary Fiber 10g	36%
Total Sugars 1g
Protein 15g	29%
Total Fat 16g	21%
Saturated Fat 3g	16%
Cholesterol 15mg	5%
Vitamin A 943IU	19%
Vitamin C 11mg	12%
Folate 58mcg	14%
Sodium 541mg	24%
Calcium 19mg	1%
Iron 2mg	12%
Magnesium 26mg	6%
Potassium 418mg	9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

BLATs (Bacon-Lettuce-Avocado-Tomato Sandwiches)

Ingredients

Directions

Nutrition Facts (per serving)

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