With the help of crispy bacon, a perfectly fried egg, and a lightened-up chipotle mayo, this Fried Egg BLT delivers all the bold, indulgent flavors you love, just with a more macro-friendly twist.

Fried egg blt cut in half and stacked on top of each other on a plate.

About This Recipe

I’ve always loved a good BLT, I mean, who doesn’t? And then you start adding more of the good stuff, and suddenly the name just keeps getting longer… BLAT… BLATE… okay yeah, we’re losing the plot there.

But honestly, I want it all in there—crispy bacon, lettuce, caramelized onions, creamy avocado, juicy tomato, and of course, a perfectly cooked egg to bring it all together.

I never would’ve thought something like this could fit into a macro-friendly day. A classic BLT leans heavily on bacon and mayo, two key players, but also pretty calorie-dense. And since bacon is usually the main protein source, trying to increase protein often means increasing fat too… not exactly ideal.

But here’s where the magic happens: add an egg plus extra egg whites for more protein, keep the bacon to one and half slices, and swap the mayo for a quick, fat-free chipotle “mayo”—or “creme”… or “sauce”… honestly, I can’t settle on a name, I just know I want it on everything. Suddenly, it all works.

Not only does it fit, it thrives. It’s layered, flavorful, satisfying, and honestly might be even better than the classic. I could eat this every single day.

And definitely make extra of that chipotle sauce! Think turkey sandwich, tostadas, paninis, or my all-time favorite burger. I seriously put it on anything and everything, and you will too!

Fried egg blt with chipotle mayo cooked and served on a plate.

Ingredients and Substitutions

French or Italian bread: I prefer to buy a loaf (as opposed to already sliced bread) so you can slice it yourself as thin as possible. Try to find a light and airy to lower weight and carbs as opposed to a dense, crusty, or sourdough loaf.
Toppings: Avocado, lettuce (butter lettuce is my fav!), and tomato.
Bacon: I use Costco’s precooked. I can’t seem to find any other precooked that I like, but I love this one.
Egg + egg white: Make sure to season well with salt and pepper! You can also add additional egg whites for extra protein.
Caramelized or grilled onions: For this sandwich, I did more of a grilled onion, cooked high and fast. Often, I’ll caramelize thinly sliced onions with salt and cooking spray over low heat for a while. I’ll do a whole onion and use it throughout the week… adds so much flavor to sandwiches, pizzas, wraps, eggs, etc.
Homemade fat-free chipotle cream: So simple to make, but we eat it on literally EVERYTHING! It can be made with sour cream or Greek yogurt, but I prefer sour cream.

Dietary Adaptations

GF: Use a gluten-free bread.

DF: Make the Chipotle mayo using a plant-based sour cream (I love Foragers) or dairy-free yogurt.

How To Make

Toast your bread in a pan with olive oil spray.
Smash avocado on the bottom piece and top with lettuce, thick tomatoes, salt, and pepper.
Add bacon, fried egg white, fried egg, and caramelized onion.
Then, top with other toast spread with chipotle “mayo”.
Cut in half to admire your yolky masterpiece and enjoy.

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