BLT with Avocado — a fresh, satisfying sandwich built for bacon lovers. Crispy bacon, crisp greens, ripe tomato and creamy avocado come together on toasted whole grain bread for a fast, wholesome lunch that’s easy to pack and even easier to enjoy.
BLT with Avocado
When tomatoes are at their peak, this sandwich really shines. Using center-cut bacon and whole grain bread keeps the sandwich lighter than a classic BLT, while replacing mayonnaise with avocado adds heart-healthy fats and a creamy texture. You can mash the avocado into a spread or layer thin slices for a cleaner presentation.
Choose lettuce according to what you have and prefer — romaine, butter lettuce, or even arugula for a peppery kick. If you avoid pork, turkey bacon is a convenient substitute. For children or picky eaters, customize the sandwich by omitting or swapping any ingredient to suit their tastes.
To make the meal lighter still, serve the sandwich open-faced — this reduces calories, carbohydrates and portion size while still delivering the same flavors. Pairing the BLT with a light soup or salad makes for a balanced lunch. A small thermos of warm soup alongside the sandwich is perfect for on-the-go meals.
Why this version works
- Swapping mayo for avocado provides a creamy texture plus beneficial monounsaturated fats.
- Center-cut bacon reduces excess fat while maintaining the smoky, savory flavor.
- Whole grain bread adds fiber and keeps the sandwich satisfying without weighing it down.
- Quick to assemble — prep and build in about 10 minutes, making this ideal for busy lunches.
Ingredients
- 3 slices center-cut bacon
- 2 slices whole grain or 7-grain bread, toasted
- 1/4 cup lettuce (romaine, arugula, butter lettuce or your choice)
- 2 thin slices tomato
- 1 ounce Haas avocado (about 1/4 small), sliced or mashed
- Salt and freshly ground black pepper, to taste
Instructions
- Cook the bacon until crisp using your preferred method (skillet, oven or air fryer). Drain on paper towels.
- Toast the bread slices until golden. If you prefer, lightly brush with olive oil or a thin spread of butter before toasting.
- If using mashed avocado, season it with a pinch of salt and pepper and spread it evenly across one or both pieces of toasted bread. If using slices, layer them on the bread after toasting.
- Arrange the lettuce over the avocado or directly on the toast, then add the tomato slices and bacon.
- Season the tomato with a little salt and pepper, top with the remaining slice of toast, and cut the sandwich in half. Serve immediately.
Cook time and yield
Prep: 10 mins · Total: 10 mins · Yield: 1 sandwich
Nutrition (per sandwich, approximate)
Calories: 292 kcal · Protein: 14 g · Carbs: 34 g · Fat: 13 g · Fiber: 5.4 g · Sodium: 489 mg · Sugar: 4 g
Tips & variations
- Open-faced option: Serve the sandwich without the top slice to reduce carbs and portions.
- Kids: Simplify by using just bacon, bread and a slice of tomato; omit avocado if they dislike it.
- Gluten-free: Substitute gluten-free bread to accommodate dietary needs.
- Extra flavor: Add a squeeze of lemon on the avocado or a few basil leaves for brightness.
- Make ahead: Cook bacon in advance and refrigerate; assemble just before eating to keep the bread crisp.
Please consider leaving feedback if you try this recipe — ratings and comments help refine recipes and guide others looking for quick, tasty lunches.
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