I am a big fan of sandwiches, with the B.L.T. (bacon, lettuce, tomato) likely being my favorite. Unfortunately, eating a bacon-based sandwich is not necessarily the healthiest meal for reasons that should be obvious. However, there are ways to make a healthy B.L.T. sandwich or at least a healthier B.L.T. sandwich.
I will preface this article by pointing out that a ‘regular’ B.L.T. will obviously always taste better than a healthier version of a B.L.T. But if you are trying to be mindful of your calories and still want at least somewhat of a B.L.T. fix, this article contains tips that I incorporate when making a B.L.T. sandwich (like I did last night!).
The first is choosing which bread to use. Whole wheat bread is made of complex carbohydrates, whereas classic white bread is not. Choose a bread that is whole wheat, and lower in calories. A major calorie saver is the condiment. A classic B.L.T. incorporates mayonnaise, which is typically 90 calories per serving (1 tablespoon), nearly all of which is fat content. Instead, I use mustard, which contains zero calories.
Lettuce and tomatoes contain very few calories, so I don’t worry as much about those and use them generously on my sandwiches. The main event of the B.L.T. sandwich is obviously the bacon. Pork bacon is typically 60-80 calories per strip and 4-5 grams of protein per strip. Compare that to turkey bacon, which I use (uncured, from Trader Joe’s), which is typically 45 calories per strip and 6 grams of protein per strip. Pork bacon has 4.5 grams of fat per strip on average, and turkey bacon has only 2 grams of fat per strip.
One thing that I do to add further protein to my B.L.T. sandwiches is to incorporate deli turkey, which, basically makes it a club B.L.T. at that point. I get my deli turkey from Trader Joe’s, and it is only 60 calories per four slices, contains very little fat (.5 grams), and adds an additional 11 grams of protein to my B.L.T. sandwich. In total, the B.L.T. (club) sandwiches that I eat contain 31 grams of protein and 310-ish total calories.
Depending on what calorie limitations you may or may not be on, you can always add more things to your B.L.T. sandwiches, with avocado being a popular addition. I know a lot of people who are big fans of B.L.T.A.s. Hopefully, this article gives you some things to consider for your next sandwich!
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