Last week on The Scoop I wrote about exercise and shared a little bit of my personal weight-loss experience. I was overwhelmed by the response that little post received and the huge amount of interest in follow-up questions. One of the themes that ran strong across the board was that there are a lot of people that struggle with nutrition. Many of us get stuck in the lunch time rut- especially if you’re a stay at home Mom and find yourself snacking on your toddler’s food or not even taking the time to eat a real meal. I know it’s sometimes challenging because you don’t want to take the time and effort to actually cook a meal just for yourself, so I’ve been sharing more and more of my quick fix meals for one. When you keep your fridge stocked with a few basic things, you can create really quality, healthy, filling, meals in just a few minutes. Some examples are this Healthy Thai Chicken Salad for 1, Eggs on Toast with Creamy Spinach Sauce, and our popular Bruschetta Chicken Pesto Wraps. You’ve asked for more, so here go. (Ask me for cookies and I’ll deliver those as well. I’m nice like that.) This lunch has been one of my favorites lately; I’ve actually eaten it for lunch every day this week!
Start with a slice of your favorite bread. I’m a huge fan of Dave’s Killer Bread. I differentiate them by colors, and I always buy the green bag.
Pop that in the toaster and while it’s toasting, mash up a little avocado (make sure it’s ripe!) You’re only using a little avocado, so I usually keep it in the fridge, and even though it will brown a little, I still use it the next day and just scrape off the top. Another great solution is to crack it open for lunch, and then use the rest for dinner that same night, like on our Fajitas, Tortilla Soup, White Chicken Chili, or one of our all-time favorites: Steak and Mango Salad. If none of those sound good, check out our Latin section or make my superfood, for your hair!
If you have bottled minced garlic, I like to add a little in with my mashed avocado, along with a pinch of salt.
Spread that onto your slice of bread
and top with a few slices of red onion and a slice of bacon.
I love the pre-cooked microwave bacon by Hormel. I pretty much always have a bag like this from Costco. It’s so convenient because you can grab one slice at a time and it’s done in seconds. Plus it’s only 40 calories per slice. Totally doable on a healthy diet.
Place a lettuce leaf or a handful of spinach or other greens on your bread.
Top with a few tomato slices
And a sliced hard-boiled egg. About once a week, I cook a dozen or so hard boiled eggs in my steam oven and keep them in the fridge. My kids love them, and they’re great for chopping up on a salad or on a sandwich, like this.
To top it off sprinkle with some salt and pepper, and if you like (I like), a drizzle of our Garlic Olive Oil is the perfect finishing touch.
That took less than 5 minutes to make and it’s full of protein and whole grains and totally delicious. Bam.
Open-Faced Avocado & Egg BLT {For One!}
Recipe by Our Best Bites
Ingredients
1 slice whole grain bread (I love Dave’s Killer Bread)
2 tablespoons mashed ripe avocado
optional: 1/8 teaspoon bottled minced garlic
2 slices cooked bacon
a few slices red onion
handful of greens, or lettuce leaf
2-3 slices tomato
1 hard boiled egg
kosher salt and fresh cracked pepper
optional: Our Best Bites Garlic Olive Oil
Instructions
Toast bread. Mash avocado with garlic and spread on bread. Place bacon and onion slices on top of avocado. Top with greens, sliced tomato and egg. Sprinkle with salt and pepper and if desired drizzle with olive oil. Serves 1.
Nutritional Information
Calories: 350 Protein: 19g Carbs: 28g Fat: 20g Fiber: 6g
Questions & Reviews
im gonna try this for lunch tommorow looks delicious!
We had this for dinner tonight and it was delicious!I didn’t have red onion, so I just chopped up green onions instead and mixed it with the mashed avocado. It worked our great, and was one less thing to slide off the sandwich;) even my 7 year old loved these. Thank you!!
This is one of the best BLTs I’ve ever eaten. I made it for dinner tonight and was blown away by how delicious and filling it was. I loved it so much I’m bringing another one to work tomorrow for lunch! I am changing it up a bit however, just to make it easier to eat/assemble at work. I’m adding another slice of bread so it can be a holdable sandwich, and omitting the avocado for light mayo – I don’t want to deal with a brown avocado tomorrow and think the second piece of bread would make it too rich. I’m leaving the garlic though, because everything could use a little garlic. 🙂 Thank you so much for sharing this recipe!
This looks sooo good and a great way to get creative and get extra servings of veggies in! I am wondering though… is there really a thing as good fat and bad fat? When I signed up for my fitness pal and entered in the numbers it told me my grams of fat per day shouldn’t go over 40. Which does seems kinda hard to do and this would be half of that number sooo… I got a little confused with that number. Thoughts anyone?
Yum! This looks so good-I love using avocado to get that creaminess in a sandwich that I miss if I don’t use mayo, and it has the added healthy fat bonus. I do the same thing with hardboiling eggs once a week or so, and it makes quick snacks so simple!
I too am an egg eater—BIG time. Right now the avocados are soooooo perfectly ripe. Dave’s Killer bread is a great suggestion. I will probably toast the bread. No reason. I just like sandwiches with toasted bread. This one seems like a perfect candidate. I am having my son over for lunch this weekend. However since he is a young man, I am going to put another slice of bread on top.
Had this for lunch today. I forgot the bacon but didn’t miss it. So easy and delish
This looks so delicious! I am loving these healthy lunches for one. Thank you!
Just finished scarfing this down for lunch today. It was delicious!! Can’t wait for lunch tomorrow…I just hope the kids don’t eat all the bacon in the meantime.
I love that you have all the info. fiber, fat, protein, and cal. soooooooooooo helpful
I think I like this! I might have to start buying avocados again and boil eggs in advance! I’m so sick of my half sandwich which is only some kind of nine grain bread & lunch meat. I dis like mayo and stuff! Sometimes I put let use on my meat and bread…but that gets old REAL fast! This is a great idea!
If you run cold water over the remaining avocado, then wrap in plastic wrap and put in the fridge, your avocado will not turn brown.
This sandwich looks delicious!!! But, I would love any advice/tips on cooking hard boiled eggs. I’ve tried SO many “full proof” methods and they never turn out! Usually the problem is they are not fully cooked inside. I try adding more time, but they just don’t ever seem to work. My kids love them, but I can’t make them! Super frustrating….
Shanna! I had the same issue, until tonight!! I asked the ladies I work with today how to make the perfect hard boiled egg. They told me to put eggs in a single layer, cover with cold water, lid on pot and bring to boil. Once boiling turn off and take off burner and let sit for 20 minutes. Then run cold water over all of them.
They turned out PERFECTLY. 🙂 hope this helps! 2 days ago, I tried a dozen and the middles were all not done :/
Looking forward to trying this recipe! I tried adding it to my ziplost but it looks like the link is wrong- saves a brown rice recipe instead. Help?
This looks yummy! You are pretty much a hero of mine. I love health and fitness and I love to cook and bake too and you are thriving in both areas. I am marginal at best, but striving to be better. In fact, you should have seen the bread I baked today. It was SO UGLY, but I’m working on it. My big problem is this, I feel like I live in two worlds sometimes. I realize I don’t have to eat everything I bake, but I don’t want to be one of those people who never, ever eats sugar either. I try to only eat rich, sweet, ooey gooey food on the exception, and eat healthy food on a regular basis, but then I get confused. What is the exception? The last couple weeks I have made way to many “exceptions.” How have you found such a sweet (pun intended) balance and how do you resist eating dessert all of the time when there are so many amazing dessert recipes to try?
Danielle- story of my life! I think that will always be a challenge (at least for me) but the real key has been finding balance. I find that when I make good choices the majority of the time, and focus on getting exercise and fitness in as well, it leaves wiggle room for the indulgent stuff. I can’t live a sugar-free life either! I like to enjoy everything I want to enjoy, but I just do it in moderation.
I just ate this for lunch. Yum! My new favorite lunch! Thanks!
This looks/sounds wonderful! I can’t wait to try it! Thank you!
Avocado makes me a happier person. My new trick to get them to last longer when i don’t use the whole thing is, after splitting, I use the half without the pit. I stick the other half, pit and all back in the fridge. The pit keeps it from turning that hideous green brown color. It looks much more palatable the next day!
Also a big fan of the precooked Costco bacon. Though I have a hard time sticking to only one slice per sandwich…
Thanks for doing this. It’s nice of you to post healthy quick meals for us mum’s who need help with ideas.
This is so weird…I made almost the same thing for dinner last night, except I went the non-healthy route and included a breaded chicken patty on our sandwiches 🙂 I feel like congratulating myself for thinking (almost) like a real cook! I was excited because my avocado-hating family even liked the guacamole!
Um, yours sounds better. Haha. I love breaded chicken patties, I bet that was amazing. Great minds think alike! 😉
I can’t wait for your nutritional post! I keep thinking, what does Sara do? I’ve had your thai salad 3 times last week! It’s great to get so many great healthy lunch ideas! So inspiring! Thanks!
this looks delicious. I love that you put red onions on it too. I LOVED your post last Thursday about your journey. It was inspiring. Thank you!
At the beginning of the year, I got inspired by an instagram account to freshen up my diet (ya know: cutting down on processed foods and refined sugars). Avocados have become my newest obsession! I have always liked them (quacamole anyway), but now I LOVE them. One of my favorite things is wheat toast with a little honey drizzled on it and then 1/4 to 1/2 a mashed avocado on top of that with a sprinkle of kosher salt. It sounds weird (honey and avocado), but it is SO good! I canNOT wait to try this BLT! I think I might do a fried egg though.
I spent a couple of years in Brazil and down there, Avocado is eaten as a sweet fruit! The idea of making something like guacamole is as nauseating to them as putting strawberries on hotdogs or something, haha. I got used to eating sweet avocado smoothies, avocado mashed with sugar as “pudding” and even avocado ice cream! So ya, honey isn’t all that weird- sounds good!
Another perfect mommy-lunch. I have a question about eggs. I spent most of my life as an egg hater. I can eat them now, but only scrambled (omelets, etc.). So I could easily make this sandwich with a scrambled egg instead of hard boiled, but having to scramble an egg every day is going to double the time it takes to make it and triple the dishes I have to wash. Can you make scrambled eggs ahead of time and keep them in the fridge for a few days or do they get nasty?
I think they’re best fresh, but they can be reheated. This sandwich is also great with a quick fried egg, if you like that, and that doesn’t take too long!
you can scramble them in the microwave in about a minute in a custard cup. 15 sec intervals is best IMO
I have to ditto the microwave. I’ve used custard cups or small bowls. Scramble it right in the dish that will go in the microwave. For my microwave, it’s easy to remember: 60 seconds at 60% power.