Keto BLT with Egg and Avocado Recipe - Paleo, Low Carb, Whole30
/This Keto BLT with Egg and Avocado recipe is not only a delicious, filling keto meal, but it is also an Instagram-worthy keto breakfast, lunch, or dinner. Crispy Applewood bacon and a fried egg top lettuce, tangy mayo, red ripe tomato, and red onion on a heart-healthy avocado “bun.” No dry, keto bread or sketchy bread substitutes in this recipe. Embrace whole foods and real favors for the tastiest keto BLT ever.
This Keto BLT with Egg and Avocado is a perfect, filling keto meal.
Bacon, eggs, and avocado is a classic keto breakfast, is it not?
It’s a simple and delicious combination that allows you to hit your keto macros and do deliciously obscene things to your taste buds.
Imagine upping your keto breakfast game by taking these same classic ingredients and sculpting them into a keto BLT masterpiece??
It takes just a tiny bit of time to make this Keto BLT with Egg and Avocado “bun.” No degree from the French Culinary Institute required. Make this Keto BLT to impress your friends, or just impress yourself.
A keto BLT without icky keto bread substitutes.
What I love about this recipe is it gives you the look and feel of eating a traditional BLT made with bread, but there are no sketchy keto “bread” substitutes.
No shame if you really like cloud bread or homemade almond flour low carb rolls drier than the Mojave, or even store-bought keto bread.
I am just not a fan. I’ve tried lots of keto bread recipes and I’ve yet to be wowed. Usually they are heavy and dry or taste like scrambled eggs.
I prefer a slice of HIGH QUALITY REAL BREAD on occasion, and skip it when I’m doing hard core keto.
One of my biggest regrets is not indulging in a slice of sourdough bread when I visited San Francisco in 2012. Eight years and it still pisses me off, lol. But I digress.
So the avocado “bun” in this keto BLT recipe is not trying to mimic the taste or texture of actual bread. Rather, it’s a whimsical play on the look of a BLT. The avocado shines in its own glorious errr, avocado way.
This Keto BLT with Egg and Avocado is keto, paleo, Whole30 compliant, gluten-free, grain-free, and low carb.
Serve this Keto BLT for any meal of the day. Since it is loaded with healthy fats it will keep you satisfied for hours.
According to MyFitnessPal, this Keto BLT has 517 calories, 43 grams delicious fat, 7 net grams carbs, and 15 grams protein. I love that it has 11 grams of gut-healthy fiber. I’ve recently been obsessed with gut-health and feeding my body lots of low carb, keto-friendly plant foods after reading Dr. Will Bulsiewicz’s book Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome. I am definitely a nutrition geek at heart.
The Keto BLT is naturally gluten-free, grain-free, paleo, keto and low carb.
Choose your ingredients wisely and this recipe is perfect for the Whole30. Choose a Whole30-compliant mayonnaise (like Primal Kitchen Avocado Oil Mayo) and an Applewood bacon without added sugar.
How to make the Keto BLT with Egg and Avocado:
This dish is simple to put together and is takes 4 simple steps.
1 - Fry the bacon.
Fry Applewood bacon until crispy in a non-stick pan. Look for a brand with no nitrates if possible. Be sure to put bacon slices in a cold pan and use medium heat to render all the delicious bacon fat and give you crunchy, salty bacon slices.
Once the bacon is crispy, remove from the pan and drain on paper towels.
2 - Prep the veggies and avocado.
While the bacon is frying, grab your lettuce leaves, slice some tomato and red onion, and pull the mayo from the fridge.
Be sure to slice the avocado in half and peel it at the last minute to avoid browning. You can always sprinkle the avocado with a little lemon juice. I’ve included a “how to remove the pit and peel an avocado” video below if you need a little tutorial.
3 - Fry the egg.
Now fry the egg in the same pan with yummy bacon grease. IMHO there is nothing better than a fried egg in bacon grease!
The recipe photo shows a nice sunny side up egg, but feel free to cook the egg however you like…. sunny side up, over easy, over medium, or even over hard.
4 - Assemble the Keto BLT.
Place one half of the avocado, pit side up, on a plate and top with lettuce, mayo, tomato and red onion. Season with kosher salt and freshly ground pepper.
Add bacon slices and the fried egg. Are you drooling yet?
Top with the remaining avocado half, pit side down, and sprinkle avocado with roasted black sesame seeds. You can substitute regular sesame seeds or eliminate them altogether.
While the avocado looks like the perfect bun it’s not really practical to pick it up with your fingers. Snap a quick pic for Instagram and then dig in with a knife and fork!
Feeding more than one?
If you’re making the Keto BLT with Egg and Avocado for more than one person, simply double, triple, or quadruple the ingredients. One head of lettuce, one red onion and one tomato will make several Keto BLT’s. Just plan on 2 slice of bacon, one egg, and one avocado per person and allow extra cooking time.
Equipment Needed.
This meal needs very little equipment, just a nonstick skillet to fry the bacon and egg, and a good knife for slicing the tomato, onion, and lettuce, and a cutting board.
Nonstick Skillet
I recently bought a set of Rachael Ray hard anodized nonstick cookware and I use the 10 inch skillet for the bacon and eggs. The pans are super lightweight, nothing sticks so cleanup is a breeze, and the handles are cool to the touch.
Chef’s Knife
I have a $94 Henkels chef knife that I bought when taking food classes in college. I never use it. Instead I use this $18 knife I found on Amazon.
Cutting Board
I am so in love with my OXO Cutting board. I use it literally every day for chopping and slicing veggies and meats. And assembling keto creations like this BLT with Egg and Avocado.
If you are stocking your keto kitchen, you need surprisingly little equipment to cook amazing low carb meals. Especially if you are a minimalist, like me. See this post for guidance: 6 Kitchen Gadgets Every Minimalist Keto Kitchen Needs
Scooping the avocado.
The key to creating this impressive avocado bun is gently removing the avocado flesh from the skin.
Holding the avocado with one hand, use your knife to cut the avocado lengthwise around the seed. Open the two halves to expose the pit.
Remove the pit by either scooping it out with a spoon, or use my favorite avocado ninja trick. Be super careful if you’ve never done this before! Use the knife to hit the seed with enough force to lodge the knife into the seed, but not hard enough to cut all the way through the avocado. Twist the knife to remove the seed.
Run a thin metal soup spoon between the flesh and skin of each avocado half to loosen it. Then gently pop the intact avocado half out onto a cutting board.
Still unsure? Here’s a quick video with the cutting and pitting method.
And now, the recipe. As the chefs on Chopped always say, “please enjoy!”
Keto BLT with Avocado and Egg
Ingredients
- 2 slices Applewood smoked bacon
- 1 egg
- 1 ripe avocado
- 2 leaves green leaf lettuce
- 1 tablespoon mayonnaise
- 2 thin slices red onion
- 2 slices red ripe tomato, about 1/2 thick
- Kosher salt and freshly ground black pepper, to taste
- Roasted black sesame seeds (or substitute regular sesame seeds)
Instructions
- Lay bacon strips without overlapping in cold skillet. Turn heat to medium and fry until crisp, flipping bacon slices as needed, about 8-12 minutes.
- Remove bacon from pan and set on paper towels to drain.
- In same pan on medium heat crack an egg into the bacon grease. Season with salt and pepper and fry to desired doneness, flipping the egg if desired.
- Cut avocado in half and remove pit. Carefully remove each half from the skin, using a large spoon.
- Place one half of avocado, pit side up, on plate.
- Top with lettuce, mayonnaise, red onion, tomato slices, and red onion. Season with salt and pepper.
- Add bacon slices, and fried egg.
- Gently place other half of avocado on top of your BLT, pit side down. Sprinkle with black sesame seeds.
Nutrition Facts
Calories
517Fat (grams)
43Sat. Fat (grams)
9Carbs (grams)
18Fiber (grams)
11Net carbs
7Sugar (grams)
4Protein (grams)
15Sodium (milligrams)
447Cholesterol (grams)
207Struggling with keto?
If you are not losing weight, or can't shake the keto flu, or are not getting the results you want, it might be time for a reset. To take the time to really LEARN not just what foods are keto (we all know bacon and avocados are keto foods), but how to choose foods that work best for you.
If you want to go back to the basics I highly recommend Happy Keto Body. It's a 12 week online course that you can take at your own pace to learn about keto and customize an eating plan that suits your tastes and your health issues. No crazy ass "must do this" rules. No restricting carbs to 20g a day. No jumping into intermittent fasting if you don't want to. It's all about healing your body and eating for good health.
You can check out the The Happy Keto Body program here: Happy Keto Body
Check out other simple keto recipes here…
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