High-Protein BLT Breakfast Sandwich is a flavorful and delicious dish. It is made with a combination of bread, eggs, lettuce leaves, turkey bacon, cheddar cheese, tomato slices, Dijon mustard, Olive oil, and Greek yogurt. This Sandwich contains yogurt and cheese, so it is not good for non-dairy diet. Use the vegan yogurt and cheese for this purpose. It takes twenty minutes to prepare, perfect for the quick breakfast option. Serve this High-Protein BLT Breakfast Sandwich with fruit salad, hash browns, and fresh berries for a flavorful combination. This sandwich stores perfectly and reheats well, so it is perfect for meal prep purposes.
STATS:
- Caloric count: 420 kcal
- Time for prep: 10 minutes
- Portion size: 1 sandwich
- Time for cooking: 10 minutes
- Cuisine: American
- Total time: 20 minutes
- Course: Breakfast
- Diet: High-Protein
- Serving: 2
EQUIPMENT:
- Non-stick skillet
- Cutting board
- Spatula
- Knife
- Toaster
INGREDIENTS:
- 4 slices high-protein bread
- 4 slices of turkey bacon
- 4 large eggs
- 1 medium tomato
- 2 lettuce leaves
- 2 slices low-fat cheddar cheese
- Two tbsp. plain Greek yogurt
- One tsp. Dijon mustard
- 1 tsp. olive oil
- Salt
- Black pepper
INGREDIENT NOTES:
HIGH-PROTEIN BREAD:
- We have to use the high-protein bread, which contains 8 to 12 grams of protein, to make the protein-rich sandwich. It is best to use the whole wheat bread or any keto variety; they work perfectly fine. Toast them before use to increase the taste.
TURKEY BACON:
- Use the turkey bacon to make the light version of these sandwiches. You can also use traditional bacon to make rich and tasty sandwiches.
EGGS:
- Use the large size of eggs to make tasty and rich sandwiches. It should be fried, scrambled, or folded eggs, all of which provide the same results.
TOMATOES:
- It is best to use ripe and firm tomatoes to prevent the sandwiches from getting soggy. It is best to use the Roma or vine tomatoes. Make even slices to make balanced layers.
LETTUCE:
- It is best to use crisp lettuce to add a fresh and crunchy taste. It is best to use the romaine or iceberg lettuce for the best results. Dry them well, then assemble the sandwiches.
CHEDDAR CHEESE:
- Cheddar cheese melts well in the sandwich and provides a strong cheesy flavor. It also provides the protein content. Use the mozzarella, Swiss, or pepper jack instead.
GREEK YOGURT:
- Plain Greek yogurt is used to make this sandwich. It is best to make a healthy and protein-rich dish. It also makes the sandwich creamy.
DIJON MUSTARD:
- It will add a tangy flavor and also balance the indulgence of the bacon and eggs. Alter the quantity of the sandwich as you like.
OLIVE OIL:
- It is utilized to avoid the sticking of the sandwich, and it will cook the eggs. The avocado oil is the good substitute.
SALT & PEPPER:
- Use the salt and pepper to make a delicious and spicy sandwich. Add the seasoning as we like.
INSTRUCTIONS:
- Cook the turkey bacon in the pan on a moderate flame till crisp, then put them on a paper towel.
- Add the egg, salt, & pepper in the vessel and whisk to combine well.
- Warm the oil in the pan and cook the egg till it sets, and fold it according to the shape of the sandwich.
- Then toast the high-protein bread slices till golden brown.
- Stir the Greek yogurt & Dijon mustard in the bowl.
- Add the yogurt mixture to the toasted bread.
- Then add the tomato slices, eggs, bacon, cheese, & lettuce on two bread slices.
- Top it with leftover bread slices and serve warm.
SERVING SUGGESTIONS:
BREAKFAST:
- Scrambled Egg Whites
- Cottage Cheese Bowl
- Turkey Sausage Links
- Hash Brown Patties
- Sweet Potato Hash
HEALTHY OPTIONS:
- Fresh Fruit Salad
- Greek Yogurt Parfait
- Avocado Slices
- Mixed Greens Salad
- Chia Pudding
HIGH-PROTEIN:
- Protein Smoothie
- Hard-Boiled Eggs
- Protein Pancakes
- Overnight Oats
- Tuna Salad Cups
LOW-CARB SIDES:
- Cauliflower Hash Browns
- Cucumber Slices
- Zucchini Fries
- Roasted Asparagus
- Cheese Crisps
BRUNCH:
- Roasted Breakfast Potatoes
- Fresh Berry Bowl
- Mini Quiche Cups
- Tomato Basil Soup
- Breakfast Sausage Patties
DRINKS:
- Fresh Orange Juice
- Iced Coffee
- Green Smoothie
- Herbal Tea
- Protein Shake
TIPS:
- Toast the bread so it doesn’t get soggy.
- Utilize the egg whites to provide more protein in the dish.
- Include the avocado to add the additional fat and creaminess.
- Fry the bacon in advance to assemble the sandwich quickly.
- Crack the pepper fresh for the strong flavor.
STORAGE INFORMATION:
FRIDGE:
- Add the sandwich to the closed vessel and store for 3 days.
FREEZER:
- Put the eggs and bacon in the individual vessels and store them for one month.
FAQs:
How to make the sandwich in advance?
- Prep all the items before the requirement, store them in the fridge, and assemble them fresh so they don’t become soggy.
Which bread is best for this sandwich?
- It is best to use the high-protein or keto bread as it works nicely to add texture and make it healthier.
Will I utilize the traditional bacon?
- Yes, use the traditional bacon to provide the indulgent taste.
How to prepare a low-carb sandwich?
- Keto bread and eliminate the tomatoes to prepare the low-carb sandwich.
NUTRITIONAL INFORMATION:
Caloric count: 420 kcal
Iron: 3 g
Total carbs: 16 g
Vitamin A: 0.4 g
Net carbs: 12 g
Fiber: 4 g
Calcium: 0.3 g
Serving size: 1 sandwich
Protein: 36 g
Sodium: 1.1 g
Serving: 2
Potassium: 0.5 g
