The Ultimate Bread-Free BLT: My Keto Avocado Sandwich Discovery
This recipe was born out of necessity on a cross-country road trip from Calgary to Fort Lauderdale. With a tight food budget, we found ourselves in a lot of grungy diners. While not always keto-friendly, these places reliably had the building blocks for a perfect low-carb meal: bacon, lettuce, tomato, and, if we were lucky, avocado. We lucked out every time! Instead of a messy lettuce wrap, I had a flash of inspiration: why not use the avocado as the ‘bread’? It was a game-changer. This simple, satisfying avocado sandwich became my go-to, and this classic BLT combination is my absolute favorite.
Ingredients
• 1 medium Hass avocado, peeled and pitted, about 4 oz / 110 g of flesh
• 1 lettuce leaf, torn in half
• 1 tablespoon mayonnaise
• 2 strips bacon, about 2 oz / 55 g, cooked until crispy
• 1 red onion ring
• 1 tomato slice
• Pinch of finely ground sea salt
• Pinch of ground black pepper
• Pinch of sesame seeds or poppy seeds (optional)
Instructions
1. Cook the bacon in a medium-sized frying pan over medium heat until crispy, about 10 minutes. Set aside on a paper towel to drain.
2. While the bacon cooks, slice the avocado in half lengthwise and remove the pit. Place the avocado halves cut-side up on a plate.
3. On one avocado half, layer the lettuce, mayonnaise, crispy bacon, onion ring, and tomato slice. Sprinkle with salt and pepper.
4. Place the other avocado half on top to complete the sandwich. Sprinkle with sesame or poppy seeds, if using, and serve immediately.
Nutritional Information
• Per serving, made with homemade mayonnaise and sesame seeds
• Calories: 545
• Total Fat: 43.4 g
• Saturated Fat: 11.2 g
• Net Carbs: 11 g
• Protein: 18.9 g
• Sodium: 1407 mg
• Macros: Fat 72% / Carbs 14% / Protein 14%
Pro Tips
• & Variations
• Meal Prep Magic: Precook a batch of bacon on Sunday so it’s ready to go for quick weekday lunches.
• Sauce Swap: If you’re not a fan of mayonnaise, this sandwich is also fantastic with Green Speckled Dressing or a tangy Quick ’n’ Easy Barbecue Sauce.
• Go Homemade: For the best flavor and cleanest , replace store-bought mayonnaise with a simple homemade version.
• Easy Customizations: Omit the tomato for a nightshade-free version. For a vegetarian option, simply leave out the bacon. To make it vegan, omit the bacon and use an egg-free mayonnaise.
FAQ
Q: Is this bread-free BLT keto-friendly
A: Yes, this recipe is specifically designed for a keto diet. By using avocado halves instead of bread, each serving contains only 11g of net carbs and has a macro profile of 72% fat, 14% carbs, and 14% protein.
Q: How can I customize this avocado sandwich
A: You can easily customize this recipe. For a vegetarian option, omit the bacon. To make it vegan, remove the bacon and use an egg-free mayonnaise. You can also swap the mayo for barbecue sauce or omit the tomato for a nightshade-free version.
Q: Can I meal prep this keto BLT
A: While the full sandwich should be assembled just before serving to keep the avocado fresh, you can prep components ahead of time. The recipe suggests precooking a batch of bacon so it’s ready for quick weekday lunches.
Q: What is the best type of avocado for this recipe
A: The recipe recommends using a medium Hass avocado. Its creamy texture and convenient size make it the perfect substitute for bread in this sandwich.
