Bacon, Lettuce, and Tomato Sub with Avocado

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Servings: 2

The Bacon, Lettuce, and Tomato Sub with Avocado elevates the classic BLT sandwich into something heartier, creamier, and more flavorful. By adding rich, buttery avocado, this sub gains both a nutrition boost and a smooth texture that perfectly complements crisp bacon and fresh vegetables. Ideal for a quick lunch, picnic, or post-workout meal, this sandwich strikes the balance between indulgence and wholesome eating.

Ingredients

  • 4 slices thick-cut bacon
  • 1 ripe avocado, peeled, pitted, and sliced
  • 1 medium tomato, sliced
  • 1 cup crisp lettuce leaves (romaine or butter lettuce)
  • 1 tablespoon mayonnaise (or Greek yogurt for a lighter version)
  • 1 teaspoon Dijon mustard (optional)
  • 1 soft sub roll or French baguette, sliced lengthwise
  • Salt and freshly ground black pepper, to taste
  • Optional garnish: a drizzle of olive oil or lemon juice on avocado slicesTag words: BLT with avocado, bacon lettuce tomato sandwich, avocado sub recipe, healthy sandwich lunch, classic American sandwich, California BLT, creamy avocado sandwich, heart-healthy lunch, quick sub recipe, toasted sub sandwich, high protein sandwich, easy lunch idea, balanced meal sandwich, fresh tomato sandwich, crisp bacon sub, lettuce wrap alternative, avocado nutrition, fiber-rich lunch, picnic sandwich, gourmet BLT, healthy fast food, deli-style sandwich, low-carb lunch, comfort food sandwich, homemade sub roll, antioxidant rich lunch, fresh vegetable sandwich, quick 20-minute meal, simple sandwich recipe, family lunch idea

Instructions

  1. Cook the bacon: Heat a skillet over medium heat and cook bacon until golden and crisp, about 5–7 minutes. Drain on paper towels.
  2. Prepare the sub: Split the sub roll lengthwise and lightly toast it for 1–2 minutes to add crunch.
  3. Mix the spread: In a small bowl, combine mayonnaise and Dijon mustard. Spread evenly on both sides of the toasted roll.
  4. Assemble: Layer lettuce on the bottom half of the roll, followed by tomato slices. Season tomatoes lightly with salt and pepper.
  5. Add avocado: Arrange avocado slices over the tomatoes. Drizzle with a touch of olive oil or lemon juice if desired.
  6. Top with bacon: Lay the crisp bacon slices on top of the avocado and close the sandwich.
  7. Serve: Slice in half and enjoy immediately for maximum freshness and crunch.

Nutrition and Calories (Per Serving)

  • Calories: 480–520 kcal
  • Protein: 18–20 g
  • Fat: 35–40 g
  • Carbohydrates: 32–35 g
  • Fiber: 7–8 g
  • Sodium: 730 mg

These values will vary slightly based on the type of bread, bacon, and spread used. Using Greek yogurt instead of mayonnaise can lower fat content while maintaining a creamy flavor.

History of the BLT

The BLT’s origins trace back to early 20th-century English tea sandwiches, which featured bacon and lettuce. Tomatoes were later added in America, transforming it into the iconic “Bacon, Lettuce, and Tomato” sandwich we know today. It became popularized after World War II when supermarket access to fresh produce improved year-round.

Adding avocado became trendy in the late 20th century, especially in California, where the fruit’s creamy texture and nutritional richness perfectly complemented the salty, crisp bacon. The avocado-BLT hybrid now ranks among the most beloved gourmet sandwich variations worldwide, often served in cafés, delis, and health-forward eateries.

Health Benefits

Despite its indulgent flavor, this sandwich provides impressive nutritional value when built thoughtfully:

  • Heart-healthy fats: Avocados supply monounsaturated fats that support heart health and lower LDL (“bad”) cholesterol levels. (Harvard T.H. Chan School of Public Health)Tag words: BLT with avocado, bacon lettuce tomato sandwich, avocado sub recipe, healthy sandwich lunch, classic American sandwich, California BLT, creamy avocado sandwich, heart-healthy lunch, quick sub recipe, toasted sub sandwich, high protein sandwich, easy lunch idea, balanced meal sandwich, fresh tomato sandwich, crisp bacon sub, lettuce wrap alternative, avocado nutrition, fiber-rich lunch, picnic sandwich, gourmet BLT, healthy fast food, deli-style sandwich, low-carb lunch, comfort food sandwich, homemade sub roll, antioxidant rich lunch, fresh vegetable sandwich, quick 20-minute meal, simple sandwich recipe, family lunch idea
  • Protein and satisfaction: Bacon, when consumed in moderation, adds satisfying protein and umami flavor. Pairing it with whole-grain bread increases fiber and nutrients.
  • Vitamins and minerals: Lettuce and tomatoes offer vitamin C, vitamin K, potassium, and antioxidants like lycopene, which has been linked to improved cardiovascular health. (Cleveland Clinic)
  • Fiber content: The avocado and whole-grain bread provide dietary fiber, promoting better digestion and steady energy release.
  • Balanced meal: Combining protein, healthy fats, and complex carbs makes this sandwich both filling and energizing.

Variations

  • California Style: Add a few thin cucumber slices and sprouts for crunch and freshness.
  • Spicy Version: Mix sriracha or chipotle sauce into the mayo for a smoky-spicy kick.
  • Turkey BLT: Substitute turkey bacon for a leaner, lower-sodium version.
  • Vegetarian Option: Replace bacon with crispy tempeh or coconut “bacon.”
  • Low-Carb Version: Wrap ingredients in large lettuce leaves or low-carb wraps instead of bread.
  • Breakfast Twist: Add a fried egg for extra protein and richness—ideal for a weekend brunch.

Tips for the Perfect Sub

  • Choose ripe but firm avocados to prevent mushiness.
  • Toasting the bread lightly enhances texture and prevents sogginess from tomatoes or mayo.
  • Use thick-cut bacon for maximum crunch and flavor.
  • Sprinkle lemon juice on avocado slices to prevent browning if preparing in advance.
  • For a healthier version, drain the bacon on paper towels to reduce grease before assembling.

Why You’ll Love This Recipe

This sandwich brings together contrasting textures—crisp lettuce, creamy avocado, juicy tomato, and crunchy bacon—in one perfectly balanced bite. It’s rich enough to feel indulgent yet fresh enough to enjoy any time of day. Whether served for lunch, packed for a picnic, or paired with a side salad, this Bacon, Lettuce, and Tomato Sub with Avocado satisfies both your cravings and your nutrition goals.

 

 

 

 

 

 

 

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