American · Lunch
BLT (GLP-1)
A protein-forward BLT built on toasted whole wheat with lean back bacon seared until crisp, layered with sliced tomato, crunchy romaine lettuce, and a thin smear of Dijon-spiked Greek yogurt. Mashed avocado adds fibre and body without extra refined carbs, keeping the sandwich lighter on fat.
$4
8 minsPrep
8 minsCook
16 minsTotal
EasyLevel
Nutrition per serving
424Calories
39.1gProtein
14.1gFat
33.9gCarbs
6.6gSugar
8.7gFiber
1520mgSodium
78mgChol
Instructions
1
Prep
Slice the tomato thick, wash and dry the romaine lettuce, and mash the avocado with black pepper until spreadable.
2
Sear
Lay the back bacon in a dry non-stick pan over medium-high heat and cook 6 to 8 minutes, turning once, until edges brown and the surface firms.
3
Build
Toast the whole wheat slices golden, stir Dijon into the Greek yogurt, spread yogurt and avocado on the toast, then stack bacon, tomato, and lettuce.
4
Plate
Press gently, cut the sandwich in half on the diagonal, and serve immediately while the toast is still crisp.
Serves
1 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 4.2 oz120g back bacon, trimmed of visible fat
- 2 slices56g whole wheat bread
- 33 thick tomato slices (60g)
- a small handful (25g) crisp romaine lettuce
- 1.4 oz40g avocado
- 2 tbsp35g plain Greek yogurt
- 1 tsp1 tsp Dijon mustard
- a pinch of black pepper