American · Lunch
BLT (High-Protein)
An American BLT built for high protein, stacking crisp pan-fried back bacon and two fried eggs with lettuce, tomato and light mayo between toasted whole wheat bread. The eggs add protein and richness while cottage cheese thickens the spread, keeping the classic smoky, savoury, fresh-tomato profile intact.
$4
10 minsPrep
12 minsCook
22 minsTotal
EasyLevel
Nutrition per serving
722Calories
68.3gProtein
32.6gFat
33.9gCarbs
7.2gSugar
6.1gFiber
2074mgSodium
586mgChol
Instructions
1
Prep
Slice the tomato and separate the lettuce, then stir the cottage cheese into the mayonnaise until smooth.
2
Fry
Lay the back bacon in a dry non-stick skillet over medium heat and cook 6 minutes, turning once, until browned and crisped.
3
Fry
Add olive oil to the skillet over medium heat, crack in both eggs, cook 4 minutes until whites set and edges crisp, seasoning with salt and pepper.
4
Toast
Place the whole wheat bread under a medium grill 2 minutes until golden and firm enough to hold the fillings.
5
Plate
Spread the cottage cheese mayo over both slices, layer lettuce, tomato, bacon and eggs, close, cut in half and serve.
Serves
1 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 210g210g back bacon, 7 rashers
- 2 slices70g whole wheat bread
- 22 large eggs
- 40g40g low-fat cottage cheese
- 1 tbsp1 tbsp mayonnaise
- 44 tomato slices (60g)
- a small handful (25g) lettuce
- 1 tsp1 tsp olive oil
- a pinch of salt
- a pinch of black pepper