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BLATs (Bacon-Lettuce-Avocado-Tomato Sandwiches)

BLATs (Bacon-Lettuce-Avocado-Tomato Sandwiches)

In this healthy BLT recipe, we use a creamy avocado spread flavored with garlic and basil, and add sprouts. Look for sprouted-wheat bread in the frozen section or with other specialty breads at your grocery store.


4 servings

Prep Time

25 minutes

Total Time

25 minutes


  • 8slices center-cut bacon, halved
  • 1ripe medium avocado
  • 2tablespoons chopped fresh basil
  • 1tablespoon mayonnaise
  • 1/2teaspoon finely grated or minced garlic
  • 1/4teaspoon salt
  • 1/4teaspoon ground pepper
  • 8slices sprouted-wheat bread
  • 1medium tomato, cut into 8 slices
  • 4romaine leaves
  • 1cup alfalfa sprouts


  1. Cook bacon in a large skillet over medium heat until crisp, 5 to 10 minutes. Transfer to a paper towel-lined plate.
  2. Meanwhile, mash avocado in a medium bowl. Stir in basil, mayonnaise, garlic, salt and pepper. Toast bread.
  3. Spread about 2 tablespoons of the avocado mixture on 4 slices of toast. Top each with 4 pieces of bacon, 2 tomato slices, 1 lettuce leaf, 1/4 cup sprouts and the remaining toast.

Nutrition Facts

Per serving (recipe makes 4 servings)

Calories 342kcal
Carbohydrate Total 36g
Total Sugars 1g
Added Sugars 0g
Fiber 10g
Total Fat 16g
Saturated Fat 3g
Mono Saturated Fat 8g
Cholesterol 15mg
Sodium 541mg
Protein 14g
Potassium 418mg
Calcium 19mg
Folate 58mcg
Omega-6 2g
Vitamin E 2mg
Zinc 1mg
Vitamin B3 3mg