Low Calorie BLT

This low calorie BLT is super easy to make! The combination of crispy bacon, crunchy lettuce, and a perfectly ripened tomato creates a healthy snack, or light meal.

I love a classic bacon, lettuce, and tomato. It’s a simple, yet highly popular sandwich for a good reason. There’s nothing wrong with bacon on its own, but it pairs well with fresh veggies on two slices of bread.

The problem is that these sandwiches are traditionally high in calories. But you can make a low calorie BLT by using the right bread, light mayo, and a responsible amount of bacon.

The end result is a mouth-watering sandwich that won’t make you feel weighed down after eating it. And at under 250 calories, I challenge you to find a more macro-friendly sandwich.

Ingredients

  • 3 slices of reduced sodium bacon*
  • 2 slices Schmidt 647 white bread
  • 1 tbsp light mayo
  • lettuce
  • tomato
  • pinch of salt and pepper

*You can also use turkey bacon for this recipe (I like cooking it in the air fryer or microwave). However, I don’t think there’s a big enough difference in nutritional value, to sacrifice that classic BLT taste.

Instructions

Start off by gathering all of your ingredients. You can cook bacon in the oven, microwave, air fryer, or stove top. Every type is different, so make sure to follow the instructions on your package.

Once the bacon is fully cooked you can start assembling the sandwich. Begin by cutting a ripe tomato to your desired size. I’m using two slices of tomato here around 1/4″ thick.

Next, evenly spread 2 tbsp of light mayo on two slices of bread. This way you’ll be able to create perfect amount of flavor with each bite. Top it off with a pinch of salt and pepper.

Then place your bacon, lettuce, and tomato on the bread. You can either cut your sandwich horizontally, or diagonally for a better visual. And that’s how you make a low calorie BLT.

Frequently Asked Questions

  • Is a BLT healthy for weight loss?

A BLT can be healthy for weight loss when made correctly. You can keep this sandwich low calorie by using a moderate amount of lower sodium bacon, light mayonnaise, and low carb bread.

  • How many calories are in a typical BLT?

According to carbmanager.com, a typical bacon, lettuce, and tomato can have around 350 calories! This homemade low calorie BLT only has 235 calories! This proves that you can make macro-friendly meals with the right ingredients.

  • Is mayonnaise bad for you?

Mayo tends to be high in calories and saturated fat – so it’s not the most nutritious thing you can eat on a daily basis. But there’s nothing wrong with mayo in moderation and it can make your BLT taste even better.

Print Recipe
5 from 1 vote

Low Calorie BLT

This low calorie BLT is super easy to make! The combination of crispy bacon, crunchy lettuce, and a perfectly ripened tomato creates a healthy snack, or light meal.
Prep Time5 minutes
Course: Main Course, Snack
Cuisine: American
Servings: 1
Calories: 235kcal

Ingredients

  • 3 slices reduced sodium bacon
  • 2 slices low carb bread Schmidt 647 White Bread
  • 1 tbsp light mayo
  • lettuce
  • tomato
  • salt and pepper to taste

Instructions

  • Once the bacon is fully cooked you can start assembling the sandwich. Make sure to follow the directions on your specific package.
  • Begin by cutting a ripe tomato to your desired size. I'm using two slices of tomato here around 1/4" thick.
  • Then evenly spread 2 tbsp of light mayo on two slices of bread and sprinkle a pinch of salt and pepper on top.
  • Place your bacon, lettuce, and tomato on the bread. You can either cut your sandwich horizontally, or diagonally for a better visual.

Video

Notes

  • You can always substitute regular bacon for turkey bacon. But in my opinion there isn’t a big difference between the two in nutritional value, to sacrifice that classic BLT taste.
  • For a crunchier sandwich, try toasting the bread first.

Nutrition

Calories: 235kcal | Carbohydrates: 27g | Protein: 13g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Cholesterol: 28mg | Sodium: 615mg | Potassium: 30mg | Fiber: 14g | Sugar: 2g