8 Blt Recipes For Lower Calories

The classic BLT sandwich, consisting of bacon, lettuce, and tomato, is a staple in many cuisines. However, traditional BLT recipes can be high in calories due to the use of mayonnaise and thick-cut bacon. For those looking to enjoy this tasty sandwich while keeping calorie intake in check, there are several alternatives and modifications that can be made. In this article, we will explore 8 BLT recipes that offer lower calorie options without compromising on flavor.

Introduction to Lower-Calorie BLT Recipes

When it comes to reducing the calorie count of a BLT, it’s essential to focus on the ingredients and their quantities. Using leaner bacon, reducing the amount of mayonnaise, and incorporating more vegetables are just a few strategies to create a healthier version of this beloved sandwich. Let’s dive into some recipes that embody these principles.

Recipe 1: Grilled Chicken BLT

This recipe replaces traditional bacon with grilled chicken breast, significantly reducing the fat content. The addition of avocado provides creaminess without the need for mayonnaise.

• 4 slices of whole wheat bread
• 4 oz grilled chicken breast
• 2 slices of lean bacon, cooked and crumbled
• 1 large tomato, sliced
• ¹⁄₂ avocado, sliced
• Lettuce leaves

By using chicken and reducing the amount of bacon, this version cuts down on calories while maintaining the BLT’s signature flavors.

Recipe 2: Turkey Bacon BLT Wrap

Wrapping the BLT in a large lettuce leaf instead of traditional bread reduces carbohydrate intake and calories. This recipe also uses turkey bacon for a leaner alternative.

• 4 slices of turkey bacon
• 1 large lettuce leaf
• 1 large tomato, sliced
• ¹⁄₄ cup of low-fat mayonnaise
• ¹⁄₂ cup of sliced cucumber

The use of a lettuce wrap and turkey bacon makes this a lighter and refreshing take on the classic BLT.

Recipe 3: Veggie BLT

This vegetarian version of the BLT substitutes bacon with grilled portobello mushrooms, offering a meaty texture without the high calorie count.

• 4 slices of whole wheat bread
• 2 grilled portobello mushrooms
• 1 large tomato, sliced
• ¹⁄₂ avocado, sliced
• Lettuce leaves

With the absence of bacon and the addition of avocado, this veggie BLT is not only lower in calories but also rich in healthy fats and fiber.

Recipe 4: BLT Salad

Transforming the BLT into a salad eliminates the need for bread, significantly reducing calorie intake. This recipe uses lean bacon, mixed greens, cherry tomatoes, and a light vinaigrette.

• 4 slices of lean bacon, crumbled
• 4 cups of mixed greens
• 1 cup of cherry tomatoes, halved
• ¹⁄₄ cup of light vinaigrette

This salad version of the BLT is a great way to enjoy the flavors of the original sandwich in a much healthier and lower-calorie form.

Recipe 5: BLT Wrap with Egg

Adding a fried or poached egg to a BLT wrap not only increases the protein content but can also be made healthier by using a whole wheat tortilla and lean bacon.

• 1 whole wheat tortilla
• 2 slices of lean bacon
• 1 large tomato, sliced
• 1 lettuce leaf
• 1 fried or poached egg

The inclusion of an egg provides additional nutrition, making this wrap a satisfying and filling lower-calorie meal option.

Recipe 6: Grilled BLT Panini

Using a panini press to grill the BLT can help reduce the amount of mayonnaise needed, as the heat melts the ingredients together. This recipe also incorporates lean bacon and whole wheat bread.

• 4 slices of whole wheat bread
• 4 slices of lean bacon
• 2 large tomatoes, sliced
• 2 lettuce leaves
• 1 tablespoon of low-fat mayonnaise

Grilling the BLT as a panini makes it crispy on the outside and gooey on the inside, all while keeping the calorie count in check.

Recipe 7: BLT Quesadilla

Placing the BLT ingredients inside a whole wheat tortilla and cooking it as a quesadilla offers a fun twist on the classic sandwich. This recipe uses lean bacon and reduces the amount of mayonnaise.

• 2 whole wheat tortillas
• 4 slices of lean bacon
• 1 large tomato, sliced
• 2 lettuce leaves
• 1 tablespoon of low-fat mayonnaise

This quesadilla version is not only a creative way to enjoy a BLT but also a lower-calorie alternative due to the use of lean bacon and whole wheat tortilla.

Recipe 8: Open-Faced BLT

Serving the BLT open-faced on a slice of whole wheat bread reduces the carbohydrate content. This recipe also uses lean bacon and a light layer of mayonnaise.

• 2 slices of whole wheat bread
• 4 slices of lean bacon
• 2 large tomatoes, sliced
• 2 lettuce leaves
• 1 tablespoon of low-fat mayonnaise

The open-faced approach allows for a generous serving of vegetables and lean protein, making it a healthier and lower-calorie BLT option.

In conclusion, enjoying a BLT does not have to mean compromising on calorie intake. By exploring different ingredients and preparation methods, such as those outlined in the 8 recipes provided, individuals can create lower-calorie versions of this classic sandwich that are not only healthier but also flavorful and satisfying.