This quick and easy Macro-Friendly Fried Egg BLT is a satisfying, protein-packed twist on the classic sandwich made with crispy bacon, a perfectly fried egg, and thick-sliced tomato. 🍳🥓🍅
About This Recipe
Once I find something I like, I eat it over and over again. This quick and easy fried egg BLT is one of those sandwiches I enjoy on repeat. It’s really that good! Toasty, runny, sweet, and salty. It fits in at breakfast while also fitting in at lunch. Trust me, you just need to try it!
What makes this version especially great is how macro-friendly and filling it is. The crispy bacon and fried egg add plenty of protein, while the Calabrian Chili Mayo and tomato keep things juicy and flavorful. Paired with your favorite bread, it’s the kind of meal that feels indulgent but still fits easily into your day.
It’s also incredibly customizable. Add avocado for extra creaminess, use turkey bacon to lighten things up, or stack it open-faced for a lighter option. However you make it, this fried egg BLT is a quick, delicious way to turn a simple sandwich into something seriously satisfying.
For more easy sandwich recipes, try my Quick Tuscan Egg White Sandwich, Quick and Easy Cuban Breakfast Sandwich, BLT with Fried Egg and Fat Free Chipotle “Mayo”, or Skinny Soft Scrambled Egg and Havarti Bagel.
Ingredients and Substitutions
- Schar gluten-free rustic sourdough bread: For this sandwich, I love using my FAVORITE rustic sourdough loaf by Schar. I grab it at my local Sprouts, but you can also find it at other grocery stores or the Schar website. I love this bread because I can slice it from the bottom up to get nice, huge slices while keeping them super thin. Maximum sandwich size without using more carbs than I want. You can also use sliced bread if that’s what you prefer. I just like getting that ultra-thin slice that is crispy and crunchy once I toast it up. Plus, using Schar keeps this recipe gluten-free. Totally your choice, but if you’re using unsliced bread like me, make sure to carefully slice it into thin slices.
- Olive oil spray: Avocado oil spray also works great!
- Calabrian chili mayo: This quick and easy mayo is made with only 3 ingredients and my favorite for adding to any sandwich!
- Deli ham: Turkey ham or Canadian bacon works great too.
- Sliced bacon: We love Costco’s precooked for ease!
- Thick-sliced tomato: In my opinion, tomatoes can make or break a sandwich! If they’re beautiful and sweet, the thicker the slice, the better! If they’re nothing special, I’ll leave the tomato slice thinner and maybe even marinate them in balsamic vinegar for a few minutes to give them some life. So delish!
- Egg: Fried and runny (or however you prefer your eggs)
- Other ingredients: Sweet bell pepper, basil leaves, green onions, and arugula.
Dietary Adaptations
This recipe is gluten-free as long as you use gluten-free bread.
How to Make
- If using unsliced bread, carefully slice to thin slices. Toast in a pan with a spritz of olive oil spray on each side, until toasty.
- Spread toasted bread with Calabrian chili mayo, and top with ham, bacon, thick-sliced tomato seasoned with salt and pepper, and a fried egg. Top with chopped bell peppers, basil leaves, green onions, and arugula. Enjoy!
Macro Modifications
The best thing about macro foods is that you can add or take away specific ingredients to get your macros right where you want them.
Want to bring fats down? Use one slice of bacon in this fried egg BLT sandwich and swap your fried egg for egg whites.
Want to bring protein up? Add more fried egg whites or add some extra ham to do the trick.
Macro-friendly should always taste delicious while helping you meet your goals. I mean, we are talking about a fried egg BLT here. It’s so yummy and also full of macro-friendly ingredients.
Serving Suggestions
We love eating this quick and easy fried egg BLT sandwich piled high with all the toppings. It can be eaten for breakfast, lunch, dinner, or even as a filling snack. It’s perfect any time!
For More Delicious Recipes
- BLT with Fried Egg and Fat-free Chipotle “Mayo”
- Egg White and Turkey Sausage Pita Tacos
- Sourdough Egg Toast with Sriracha and Roasted Pepper Spread
- Quick and Easy Cuban Breakfast Sandwich
- 5 Minute Skinny Chilaquiles
- Quick Tuscan Egg White Sandwich
- Macro-friendly Egg Sandwich with Skinny Lemon Garlic Aioli
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Fried Egg BLT
Ingredients
- 2 thin slices Schar gluten-free rustic sourdough bread* 75g
- Spritz of olive oil spray 2-3g
- 1½ Tbsp Calabrian chili mayo 20g, get recipe here
- 2 slices deli ham 28g
- 2 slices bacon cooked, We love Costco precooked for ease!
- thick-sliced tomato 75-100g, seasoned with salt and pepper
- 1 egg fried and runny
- 1 Tbsp Sweet bell peppers 10g, chopped
- 1 Tbsp. basil leaves chopped
- 1 Tbsp. green onions chopped
- 1/4 cup arugula
- Salt and pepper to taste
Instructions
- If using unsliced bread, carefully slice to thin slices. Toast in a pan with a spritz of olive oil spray on each side, until toasty.
- Spread toasted bread with Calabrian chili mayo, and top with ham, bacon, thick sliced tomato seasoned with salt and pepper, and a fried egg. Top with chopped bell peppers, basil leaves, green onions, and arugula. Enjoy!
Notes
Nutrition
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