Low-carb BLT with smoky baconaise keeps everything great about the sandwich — crisp bacon, fresh tomato, cool lettuce — on hearty protein bread. The baconaise spread, made with bacon fat, doubles down on the smoky flavor in every layer. It assembles in minutes and lands at just 9 g of carbs.
Who says you can’t enjoy a classic, satisfying sandwich on a low-carb diet? Get ready to sink your teeth into the ultimate BLT, reimagined for a healthier lifestyle. We’re swapping out traditional bread for a hearty protein version and slathering it with a game-changing, smoky baconaise. It’s all the crispy, creamy, and fresh flavor you love, perfectly crafted to fit your goals. This isn’t just a sandwich; it’s proof that healthy eating can be absolutely delicious.
Ingredients
• 2 slices protein bread
• 2 tbsp / 30g (1.06 oz) baconaise mayo (see our recipe for homemade baconaise)
• 2 slices red leaf lettuce
• 1 large slice tomato
• 2 slices bacon, cooked until crisp
Instructions
1. Directions
2. Lightly toast the protein bread slices, if desired.
3. Generously spread the baconaise mayo on one side of each slice of bread.
4. On one slice of bread, layer the red leaf lettuce, tomato slice, and crispy bacon.
5. Top with the second slice of bread, baconaise-side down. Slice in half and serve immediately.
Nutritional Information
• Nutritional Comparison
• Here’s how our healthified version stacks up against a traditional BLT (per serving)
• Traditional BLT:** 450 Calories, 18g (0.63 oz) Fat, 18g (0.63 oz) Protein, 53g (1.87 oz) Carbs, 2g (0.07 oz) Fiber
• Our “Healthified” BLT:** 446 Calories, 40g (1.41 oz) Fat, 19g (0.67 oz) Protein, 9g (0.32 oz) Carbs, 4g (0.14 oz) Fiber (80% Fat, 16% Protein, 7% Carbs)
Pro Tips
• For perfectly flat, crispy bacon, bake it on a wire rack set over a baking sheet at 400°F / 200°C for 15-20 minutes.
• Pat your lettuce and tomato completely dry before assembling the sandwich to prevent it from becoming soggy.
• Add a slice of avocado for extra creaminess and healthy fats, or a slice of sharp cheddar cheese for a decadent twist.
• Prepare the baconaise and cook the bacon ahead of time for a super quick assembly when you’re ready to eat.
FAQ
Q: What makes this BLT low carb
A: This BLT is low carb because it uses protein bread instead of traditional bread, which significantly reduces the carbohydrate count from 53g (1.87 oz) in a classic BLT to just 9g (0.32 oz) in our version.
Q: What is baconaise
A: Baconaise is a smoky, flavorful mayonnaise made with bacon fat. It’s a game-changing spread that adds an extra layer of delicious bacon flavor to the sandwich.
Q: How do I get perfectly crispy bacon for my sandwich
A: For perfectly flat and crispy bacon, bake it on a wire rack set over a baking sheet. Cook at 400°F / 200°C for 15-20 minutes until it reaches your desired crispness.
Q: Can I prepare this low carb BLT in advance
A: While the sandwich is best assembled right before serving to prevent sogginess, you can prepare the components ahead of time. Cook the bacon and make the baconaise in advance for a super quick assembly.
Pro Tips
- For perfectly flat, crispy bacon, bake it on a wire rack set over a baking sheet at 400°F/200°C for 15-20 minutes.
- Pat the lettuce and tomato completely dry before assembling — surface moisture is what turns a BLT soggy.
- Add a slice of avocado for extra creaminess and healthy fats, or a slice of sharp cheddar for a more decadent twist.
- Make the baconaise and cook the bacon ahead of time so assembly is nearly instant — but build the sandwich right before eating.
- Lightly toasting the protein bread gives the spread a sturdier base and better texture.
Frequently Asked Questions
What makes this BLT low carb?
Protein bread replaces traditional bread, cutting the carbs from about 53 g in a classic BLT to 9 g per serving.
What is baconaise?
A smoky mayonnaise made with bacon fat that adds an extra layer of bacon flavor to the sandwich.
How do I get perfectly crispy bacon for my sandwich?
Bake it on a wire rack set over a baking sheet at 400°F/200°C for 15-20 minutes, until it reaches your preferred crispness.
Can I prepare this low carb BLT in advance?
Prepare the components ahead — cook the bacon and make the baconaise — but assemble the sandwich just before serving so it doesn't go soggy.
Recipe card below.
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Low-Carb BLT with Smoky Baconaise
Ingredients
Method
- Directions
- Lightly toast the protein bread slices, if desired.
- Generously spread the baconaise mayo on one side of each slice of bread.
- On one slice of bread, layer the red leaf lettuce, tomato slice, and crispy bacon.
- Top with the second slice of bread, baconaise-side down.
- Slice in half and serve immediately.
- Pat your lettuce and tomato completely dry before assembling the sandwich to prevent it from becoming soggy.
- Add a slice of avocado for extra creaminess and healthy fats, or a slice of sharp cheddar cheese for a decadent twist.
