Fried Egg BLT with Chipotle Mayo
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.
Servings: 1 sandwich
Calories: 355kcal
Ingredients
- 2 slices French or Italian bread I prefer to buy a loaf so I can cut the slices as thin as I prefer. Try to find a bread that is light and airy to lower weight and carbs as opposed to a dense, crusty, or sourdough loaf. (54g total)
- Avocado 20g
- Butter lettuce
- Tomatoes 80g
- 1.5 slices of bacon I use Costco's precooked- can't find any other precooked that I like but I love this one.
- 1 egg white 50g
- 1 whole egg seasoned with salt and pepper
- Caramelized or grilled onions 20g (Here 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. Usually shrinks by half, so for easy estimated logging, log 40g raw onion.)
- Homemade fat free chipotle creme 20g (blend or chop 1-2 chipotle pepper in adobo sauce, depending on your heat preference, and 1/2 Tbsp. Adobo sauce into 1/2 cup fat-free sour cream or Greek yogurt—I prefer sour cream. You can find the full recipe here.
Instructions
- Toast your bread in a pan with olive oil spray.
- Smash avocado on the bottom piece. Then top with lettuce, thick tomatoes, salt, and pepper.
- Add bacon, fried egg white, fried egg, and caramelized onion.
- Top with other toast spread with chipotle cream.
- Cut in half to admire your yolky masterpiece and enjoy.
Notes
GF: Use a gluten-free bread.
DF: Make the Chipotle mayo using a plant-based sour cream (I love Foragers) or dairy-free yogurt.
Search MFP Lillie Eats and Tells Fried Egg BLT with Chipotle Mayo
Nutrition
Serving: 1sandwich | Calories: 355kcal | Carbohydrates: 36.6g | Protein: 21.1g | Fat: 14g