When it comes to comfort food mornings, nothing quite hits the spot like a BLT breakfast sandwich. This beauty is stacked with crispy bacon, juicy tomatoes, crunchy lettuce, creamy avocado, and a perfectly cooked egg—all tucked between toasted bread or a buttery English muffin. It’s the kind of sandwich that makes you pause after the first bite and just savor the balance of salt, crunch, cream, and fresh. Whether you’re rushing out the door or sitting down with a hot mug of coffee, this breakfast sandwich delivers bold flavor with real substance.
And here’s the best part: the BLT breakfast sandwich is endlessly adaptable. You can make it gluten-free, high-protein, or even dairy-free if needed. I started making this back when I was trying to combine my love for diner-style breakfasts with something I could actually whip up in my home kitchen. One morning, with leftover bacon, half a tomato, a lonely egg, and an English muffin staring back at me—I improvised. What came out of that skillet became one of my go-to breakfast routines. And it’s only gotten better over time.
Whether you’re after clean eating, hearty comfort, or something in between, this sandwich fits the bill.
BLT Breakfast Sandwich: The Ultimate Morning Classic Reimagined
Equipment
- 1 Skillet or Non-Stick Pan
- 1 Toaster or Toaster Oven
- Paper Towels (for draining bacon)
- 1 Knife
- 1 Cutting Board
Ingredients
- Thick-cut bacon 4 slices
- Eggs 2, cooked to your preference
- Tomato 1 ripe, sliced
- Romaine or butter lettuce
- Bread 4 slices – sourdough, whole grain, or brioche
- Mayo aioli, or avocado mash
- Optional: Cheese slices red onion, hot sauce
Instructions
- Cook the bacon in a skillet over medium heat until crispy. Drain on a paper towel.
- Toast your bread until golden brown.
- Fry or scramble the eggs in the same skillet.
- Assemble: Spread mayo or aioli on one side of each bread slice. Layer lettuce, tomato, egg, cheese (if using), and bacon.
- Press gently, slice, and serve hot.
Notes
Chef’s Secret Tips for the Perfect BLT Breakfast Sandwich
- Use thick-cut bacon for extra crunch. Thicker slices hold their shape better and offer a satisfying texture that doesn’t get lost between the bread layers.
- Layer your lettuce under the tomato. This small move prevents the bread from soaking up tomato juices and keeps the sandwich crisp—not soggy.
- Toast the bread just right. Lightly toasting your bread adds structure, but don’t go too dark or it’ll overpower the delicate textures of egg and avocado.
- Fry eggs low and slow. Want that gorgeous, jammy yolk? Cook your eggs on medium-low heat and cover them briefly to gently set the top.
- Spread avocado like a base layer. Mashing it onto the toast helps it act like a creamy “glue” so your fillings stay in place—and the flavor hits every bite.
- Finish with flaky sea salt. A pinch of sea salt over the tomato and avocado right before serving intensifies flavor and brings the whole sandwich to life.
- Wrap it right for grab-and-go. A simple parchment paper wrap around the center keeps everything tight for easy eating on the move.
Recipe Overview
- Course: Breakfast / Brunch / Grab-and-Go
- Cuisine: American Classic
- Skill Level: Easy
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Servings: 2 sandwiches
Nutritional Snapshot (Per Sandwich)
- Calories: ~430 kcal
- Protein: ~18g
- Carbohydrates: ~30g
- Fat: ~26g
- Fiber: ~3g
- Sugar: ~3g
- Sodium: ~680mg
What It Costs to Make
- Bacon (4 slices): $1.75
- Eggs (2): $0.70
- Bread (4 slices): $1.20
- Lettuce, Tomato, Onion: $1.25
- Cheese (2 slices): $0.90
- Mayo or Aioli: $0.50
- Total Cost: ~$6.30
- Cost Per Serving: ~$3.15
Big flavor, balanced budget.
Where This Recipe Came From
This sandwich is a riff on the classic BLT, but with a hearty breakfast twist. I started making it in my apartment kitchen back when I had just a hot plate and a single cast iron pan. It was all about maximizing flavor with what I had—and trust me, a little bacon and a fried egg go a long way. I’ve since tried it with sourdough, brioche, bagels, and even gluten-free bread—it never disappoints.
Adding avocado was a game changer. Not only does it add healthy fats and a velvety texture, but it also brings a cool balance to the salty bacon and warm egg. And if you’re a fan of diner-style breakfasts but want something quicker, this recipe delivers that same level of satisfaction in half the time.
Today, it’s my go-to when I want something quick, comforting, and worth waking up for.
Why It’s Worth Making Again
Flavor That Balances Every Bite
The BLT breakfast sandwich brings together layers of flavor in every bite—crispy bacon, creamy egg, juicy tomato, and fresh lettuce on perfectly toasted bread. It’s the kind of high-protein breakfast sandwich that feels indulgent without going overboard. You get smoky, salty, tangy, and crisp textures all in one simple, compact package. Whether you’re sitting down with a coffee or wrapping it in foil for a dash out the door, this one delivers café-quality satisfaction fast.
Clean, High-Protein Ingredients
We’re not talking about frozen patties or fast food fillers. This sandwich starts with real, nutrient-rich ingredients. Eggs and bacon provide a protein-packed base, while fresh lettuce and tomatoes give it a refreshing bite. If you’re using whole grain, sourdough, or even gluten-free bread, you’re also adding fiber and flavor. According to WebMD, eggs are a powerhouse of nutrition, offering high-quality protein and essential nutrients like choline—great for energy and brain health.
Built for Busy Mornings
Mornings are hectic. That’s why I designed this BLT egg sandwich to come together with just one skillet and a toaster. No need for a breakfast sandwich press or elaborate prep. You can fry your egg, toast your bread, and crisp up the bacon in minutes. And if you pre-cook your bacon, it’s even faster. Whether you’re making one sandwich or feeding the whole family, it scales effortlessly.
Versatile and Customizable
One of the things I love most about this classic breakfast sandwich is how easily it adapts. Add smashed avocado for healthy fats, swap in turkey bacon or plant-based sausage for a twist, or mix up your greens—try arugula for a peppery punch or baby spinach for extra iron. You can even go bold with spicy mayo or hot sauce. The BLT breakfast sandwich is a canvas, and your cravings are the brush.
Best Shared During
Saturday Brunch at Home
Nothing beats a slow weekend morning with the smell of bacon crisping up and coffee brewing. Serve this BLT breakfast sandwich with a chilled fruit salad, a fresh smoothie, or a big glass of iced coffee, and you’ve got a café-style brunch that’s ready in under 20 minutes. It’s perfect for lazy Saturdays when you want something homemade, protein-rich, and satisfying without much fuss.
Weekday Meal Prep
If mornings are your busiest time of day, this sandwich can be a lifesaver. Fry or bake your bacon and prep your eggs—boiled, poached, or fried—ahead of time. Then, each morning, all you have to do is toast your bread and assemble. It’s one of my favorite easy make-ahead breakfast options because it feels fresh but doesn’t require a full kitchen production. And with high-protein ingredients like eggs and bacon, it’ll keep you full longer—something Healthline recommends for better energy and appetite control throughout the day.
Tailgate or Picnic Brunches
Think BLT sandwich with egg, foil-wrapped and still warm, ready for sharing under the sun. Whether you’re headed to a sports tailgate or setting up a picnic in the park, these sandwiches hold up surprisingly well. Use crusty rolls or toasted sourdough for extra durability, and pack a thermos of hot coffee or a cooler of lemonade to complete the spread. This is portable brunch food at its best.
Family Breakfast Buffets
Feeding a crowd? Set up a build-your-own breakfast sandwich station. Stack up plates of cooked bacon, fried or scrambled eggs, toasted breads, leafy greens, and sliced tomatoes—plus optional toppings like avocado, cheddar cheese, pickles, or hot sauce. Even picky eaters love being in control of their plate, and it turns breakfast into an interactive (and delicious) family experience. It’s a protein-packed breakfast idea that feels both fun and functional.
What You’ll Need
Core Ingredients
- Thick-cut bacon (4 slices)
- Eggs (2, cooked to your preference)
- Tomato (1 ripe, sliced)
- Romaine or butter lettuce
- Bread (4 slices – sourdough, whole grain, or brioche)
- Mayo, aioli, or avocado mash
- Optional: Cheese slices, red onion, hot sauce
Kitchen Tools
- Skillet or non-stick pan
- Toaster or toaster oven
- Paper towels (for draining bacon)
- Knife & cutting board
Ingredient Highlights
Bacon
Opt for nitrate-free if possible. Turkey bacon is a lighter alternative but still gives the right crunch.
Eggs
Fried with a runny yolk gives the sandwich creaminess, but scrambled or hard-boiled work too. The USDA FoodData Central notes that one egg contains over 6g of protein.
Lettuce & Tomato
Go for crisp romaine and vine-ripened tomatoes. Heirloom tomatoes in summer are next-level.
Bread
Thick, toasted slices help hold everything together without getting soggy. Brioche gives a slightly sweet contrast.
How to Make It
- Cook the bacon in a skillet over medium heat until crispy. Drain on a paper towel.
- Toast your bread until golden brown.
- Fry or scramble the eggs in the same skillet.
- Assemble: Spread mayo or aioli on one side of each bread slice. Layer lettuce, tomato, egg, cheese (if using), and bacon.
- Press gently, slice, and serve hot.
Derek’s Pro Tips
- Prevent soggy bread by layering lettuce under the tomato.
- Use a ring mold if you want your fried egg to be perfectly round and sandwich-ready.
- For creamy texture, mash half an avocado onto your toast instead of mayo.
- Crisp bacon faster by baking it at 400°F on a wire rack.
Flip the Script: BLT Variations
The Avocado BLT
Take your BLT breakfast sandwich to the next level by adding sliced avocado or a generous spread of guacamole. Not only does it add creamy texture, but avocado is rich in heart-healthy fats and fiber. It’s a smart upgrade that makes your sandwich more filling and nutrient-dense. According to the Mayo Clinic, fiber-rich foods like avocado support digestive health and keep you full longer—perfect for busy mornings when you need staying power.
Spicy Kick
If you love a little heat with your breakfast BLT, spice things up by layering in pickled jalapeños, banana peppers, or a smear of chipotle mayo. That smoky spice adds boldness without overpowering the classic bacon, lettuce, and tomato combo. These small tweaks are one of my favorite easy breakfast sandwich ideas when I want something that feels restaurant-level at home.
Vegetarian Version
Going meatless? Swap out the bacon for crispy tempeh strips, smoky tofu, or roasted chickpeas. These plant-based alternatives still deliver that savory punch while keeping your sandwich satisfying. This variation fits clean eating goals and provides a high-protein breakfast option that’s vegetarian-friendly and easy to prep in advance.
BLT Breakfast Slider
Hosting brunch? Turn this into a crowd-pleasing appetizer by building BLT breakfast sliders on mini brioche buns or halved English muffins. Top each with a sunny-side-up quail egg or slice of cheddar for added flair. These healthy BLT variations are perfect for entertaining, whether it’s baby showers, holiday mornings, or game day brunch spreads.
How to Store and Reheat
- Store: Keep ingredients separate in the fridge for up to 3 days.
- Reheat bacon in a toaster oven for best texture.
- Rebuild the sandwich just before eating to keep it fresh.
Comfort Combo Ideas
Pair this BLT breakfast sandwich with:
- Crispy Ranch Potatoes and Smoked Sausage
- Cheddar Hash Brown Waffles
- Grilled Corn and Steak Salad with Avocado
Or explore more healthy comfort meals here:
Real Questions, Real Answers
Is this BLT breakfast sandwich good for meal prep?
Absolutely. You can cook the bacon and eggs ahead of time and store them in the fridge for up to three days. In the morning, just reheat and assemble your sandwich for a grab-and-go high-protein breakfast that’s anything but boring.
What’s the healthiest bread for a BLT sandwich?
Whole grain, sourdough, or sprouted grain breads offer more fiber, vitamins, and minerals than white bread. The Cleveland Clinic recommends sprouted grain bread as a heart-healthy option thanks to its lower glycemic index and higher nutrient content—great for keeping your energy stable throughout the morning.
Can I make it dairy-free?
Yes! Swap regular cheese for your favorite dairy-free slices or skip cheese altogether and add avocado for creaminess. Also choose a vegan mayo or spread to make your dairy-free BLT breakfast sandwich completely plant-based.
What’s the best tomato for a BLT?
Heirloom, Roma, or vine-ripened tomatoes are top choices. They’re firm enough not to make your sandwich soggy and offer deep, natural sweetness—perfect for a fresh BLT breakfast sandwich.
Is this recipe gluten-free?
It can be! Just use certified gluten-free bread and double-check your condiments to avoid hidden gluten. More stores now carry gluten-free English muffins and sandwich breads that hold up beautifully in this recipe.
How do I keep the sandwich from falling apart?
Use thick-cut bread and toast it lightly. Layer your lettuce beneath the tomato to prevent sogginess, and avoid overloading the sandwich with too many wet ingredients.
Is this high in protein?
Yes—each BLT sandwich with egg provides a great protein boost thanks to bacon and eggs. Use a whole grain or protein-packed bread to amp it up even more. According to Nutritionix, one large egg contains around 6 grams of high-quality protein, making this an excellent breakfast for muscle maintenance or a post-workout bite.
Can I add avocado to my BLT breakfast sandwich?
Absolutely. Adding avocado not only increases flavor and creaminess but also adds heart-healthy fats and fiber. This variation is especially popular in avocado BLT breakfast sandwich recipes that are trending for their nutrient density and satisfying texture.
How long does a BLT breakfast sandwich last?
If prepped with cooked ingredients, it’ll last up to 3 days in the fridge when stored in an airtight container. For best texture, store components separately and assemble before eating.
What’s a good sauce or spread for a BLT?
Classic mayo works, but for more flavor, try garlic aioli, chipotle mayo, pesto, or even hummus. These add creaminess and a flavor punch without overpowering the other ingredients.
Final Stir
This BLT breakfast sandwich isn’t just a meal—it’s a morning game-changer. With a crispy bite of bacon, creamy avocado, juicy tomato, fresh greens, and a yolky egg that ties it all together, it delivers the kind of comfort that gets your day started right. Every layer brings something special: salty crunch, creamy richness, tangy brightness, and that unmistakable toast-and-egg combo that never misses.
You can tweak it a hundred different ways—add hot sauce, layer in cheese, swap in whole grain or gluten-free bread—but every version stays rooted in that perfect balance of freshness, flavor, and texture. It’s fast, satisfying, and feels like something you’d get at your favorite brunch spot. But the best part? You made it in your own kitchen in less than 20 minutes.
Whether you’re prepping for a busy week, surprising your partner with a homemade breakfast, or just feeding yourself something you’ll actually look forward to, this sandwich has you covered. It’s proof that a high-protein, clean-ingredient breakfast doesn’t have to be boring—or complicated.
So grab a skillet, crack some eggs, and build the kind of breakfast that makes mornings something to look forward to.
“Crispy bacon, fresh tomatoes, and creamy eggs on toasted bread—this sandwich is your new morning obsession.” — Molly
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Bacon, lettuce, tomato, egg, and toasted bread come together in this bold, satisfying breakfast sandwich you can whip up in 20 minutes flat.
