Samantha There’s something irresistibly satisfying about the combo of creamy avocado, crispy bacon, juicy tomatoes, and fresh greens stacked on golden toasted bread. When I want a quick yet nourishing meal, I turn to this BLT avocado toast. It’s got the craveable crunch of a classic BLT with the velvety richness of mashed avocado—and the best part? It’s ready in under 15 minutes.
This BLT avocado toast isn’t just for brunch. It’s my go-to for a protein-packed breakfast, a light lunch, or even a savory snack. Whether you’re craving something hearty yet healthy or need a simple way to upgrade your everyday toast, this recipe hits all the right notes. Packed with fiber, healthy fats, and satisfying flavor, this easy BLT toast with avocado spread makes clean eating feel indulgent.
I love that I can make it gluten-free, low-carb, or even toss an egg on top when I want to turn it into a post-workout meal. It’s flexible, flavorful, and fun to build. And because it uses real, whole foods like avocado, leafy greens, and whole grain bread, it supports energy levels and overall health. According to Healthline, avocados are rich in monounsaturated fats and potassium—nutrients linked to heart health and reduced inflammation. Combined with bacon, eggs, or other protein-rich toppings, this is more than just a pretty toast—it’s a balanced meal
BLT Avocado Toast – A Fresh, Protein-Packed Twist on a Brunch Classic
Ingredients
- 2 slices whole grain or sourdough bread – toasted
- 2 small ripe avocados – mashed
- 4 slices of bacon – cooked until crispy
- 1 large tomato – sliced
- Fresh romaine or arugula – for crunch
- 1 tsp lemon juice – optional to brighten the avocado
- Salt pepper, red pepper flakes – to taste
Instructions
- Step 1: Toast the BreadStart with a sturdy whole grain or sourdough slice and toast until golden.
- Step 2: Cook the BaconFry until crisp and transfer to paper towels to drain excess fat.
- Step 3: Mash the AvocadosIn a bowl, mash avocado with lemon juice, salt, and pepper to taste.
- Step 4: Assemble the BLT Avocado ToastSpread mashed avocado onto each slice of toast. Top with lettuce, tomato slices, and crispy bacon. Optional: sprinkle red pepper flakes or add a soft-boiled or poached egg.
Notes
Secret Tips for the Best BLT Avocado Toast
- Use thick-cut bacon for maximum crunch and flavor. It holds its texture better against creamy avocado and juicy tomato slices.
- Mash your avocado with lemon juice and a pinch of salt to enhance its flavor and help prevent browning—especially useful if you’re prepping ahead.
- Toast the bread in a skillet with olive oil or butter instead of a toaster. It adds a golden crust and richer flavor that elevates the entire bite.
- Dry your tomato slices with paper towels before layering to avoid soggy toast.
- Layer greens above the avocado, not below—this helps prevent the toast from slipping apart and keeps the lettuce crisp.
- Add a soft-boiled egg on top for a creamy yolk finish that ties everything together while boosting your protein intake.
- Make a spicy version by mixing sriracha, red pepper flakes, or chipotle powder into the avocado mash for a flavorful kick.
- Meal prep hack: Store mashed avocado in an airtight container with plastic wrap pressed directly against the surface to minimize oxidation and browning.
Recipe Overview
| Course | Breakfast, Brunch, Lunch |
|---|---|
| Cuisine | American-Inspired |
| Prep Time | 10 minutes |
| Cook Time | 5 minutes |
| Total Time | 15 minutes |
| Servings | 2 servings |
| Calories | ~390 per toast |
Nutritional Snapshot
| Nutrient | Amount (per toast) |
| Protein | 15g |
| Carbohydrates | 26g |
| Total Fat | 28g |
| Saturated Fat | 6g |
| Fiber | 8g |
| Sodium | 510mg |
Source: Nutritionix
Budget Breakdown
| Ingredient | Cost Estimate |
| Avocados (2 small) | $1.40 |
| Bacon (4 slices) | $1.50 |
| Tomatoes (1 large) | $0.80 |
| Romaine Lettuce | $0.50 |
| Whole Grain Bread (4 slices) | $0.80 |
| Lemon Juice + Spices | $0.30 |
| Total Cost (2 servings) | $4.90 |
Behind the Recipe
The inspiration for my BLT avocado toast came from two kitchen staples I always have on hand: ripe avocados and leftover bacon. I’ve always loved how simple and versatile avocado toast is, but one morning I craved something heartier—something with protein, crunch, and a little indulgence. I spotted the ingredients for a BLT sandwich in my fridge, and the rest was history.
I mashed up the avocado, layered it with crispy bacon, juicy tomato slices, and fresh lettuce over toasted whole grain bread—and just like that, this BLT avocado toast became my new favorite brunch recipe. What started as a quick idea turned into a staple I now make every week.
It’s perfect for those mornings when I want a quick, clean-eating breakfast that actually satisfies. Plus, it gives me the flexibility to adjust based on my cravings—add an egg, swap in turkey bacon, or make it low-carb with lettuce wraps. That’s the beauty of it.
More than just tasty, it’s functional too. According to WebMD, avocado helps support digestion, improve cholesterol levels, and boost satiety thanks to its fiber and fat content. Add in protein-rich toppings, and you’ve got a complete, energizing meal that works for breakfast, lunch, or even dinner.
Why You’ll Love This BLT Avocado Toast
A Protein-Packed and Balanced Meal
This BLT avocado toast isn’t just trendy—it’s functional. With 15 grams of protein per serving and packed with fiber-rich ingredients like whole grain bread, avocado, and leafy greens, it’s a high-protein breakfast that keeps you full, energized, and focused. Add a fried or poached egg on top, and you’ve got a powerhouse morning meal ideal for clean eating and post-workout recovery. According to Healthline, starting your day with protein helps reduce cravings, support lean muscle, and regulate blood sugar throughout the day.
Quick and Easy to Prepare
In under 15 minutes, you can enjoy a hearty, savory avocado toast with bacon and tomato that rivals your favorite café brunch. Whether you’re tackling a busy weekday or need a fast lunch between meetings, this easy BLT toast recipe delivers flavor and fuel fast. It’s a grab-and-go meal that doesn’t feel like a compromise—making it perfect for high-intent eaters looking for both speed and satisfaction.
Loaded with Texture and Flavor
What makes this toast irresistible is the balance of textures and flavors in every bite. Creamy mashed avocado meets crisp bacon, juicy tomato, and crunchy romaine, all layered over sturdy toasted bread. The savory, fresh, and slightly spicy flavor (especially with a dash of red pepper flakes or garlic aioli) creates a crave-worthy combo that’s far more than just another avocado toast recipe. It’s a clean eating breakfast that feels indulgent without any guilt.
Ideal for Meal Prep or Customization
This BLT avocado toast is highly adaptable for every diet or prep style. Use gluten-free or sprouted grain bread, swap bacon for turkey bacon or plant-based strips, and add your favorite toppings—from microgreens to a jammy egg. You can even prep your mashed avocado and bacon ahead of time to cut down morning stress. It’s the perfect meal prep avocado toast that suits your preferences without sacrificing convenience or nutrition.
Perfect For
Busy Weekday Mornings
When mornings are hectic, this quick BLT avocado toast becomes your breakfast hero. It’s a high-protein, high-intent meal that comes together in 15 minutes or less—ideal for fueling up before work, school, or your daily workout. With whole grain toast, creamy avocado, and crispy bacon, you get balanced nutrition that keeps you full and focused. It’s also easy to customize with whatever you have on hand, making it one of the most efficient clean eating breakfast recipes you can make on repeat.
Weekend Brunch with Friends
Want to impress your brunch crew without breaking a sweat? A platter of BLT avocado toast topped with poached eggs, fresh herbs, or crumbled feta is a guaranteed crowd-pleaser. The flavor and texture are café-worthy, but you’re making it all from your own kitchen. Pair it with seasonal fruit, fresh juice, or mimosas and you’ve got a healthy brunch spread that’s as beautiful as it is delicious. This makes it a fantastic go-to for hosting or a cozy weekend in.
Post-Workout Recovery
After a good workout, your body craves protein, complex carbs, and healthy fats—exactly what this BLT avocado toast delivers. Avocados provide replenishing potassium and anti-inflammatory nutrients, while bacon and whole grain toast offer protein and energy. Add an egg for a complete post-workout breakfast. According to the British Heart Foundation, including protein-rich foods like eggs and lean meat after exercise can help rebuild muscle and optimize recovery.
Clean Eating Meal Prep
This recipe fits right into any clean eating or meal prep routine. Just cook a batch of bacon ahead, mash your avocado with lemon juice, and store your components separately. In the morning, simply toast your bread and assemble. It’s a healthy, make-ahead breakfast that doesn’t sacrifice flavor for convenience. Whether you’re following a high-protein diet or just want a reliable morning option, this BLT-style avocado toast keeps your week delicious and stress-free.
Ingredients You’ll Need
- 2 slices whole grain or sourdough bread – toasted
- 2 small ripe avocados – mashed
- 4 slices of bacon – cooked until crispy
- 1 large tomato – sliced
- Fresh romaine or arugula – for crunch
- 1 tsp lemon juice – optional, to brighten the avocado
- Salt, pepper, red pepper flakes – to taste
Ingredient Highlights
Avocados
Rich in potassium, fiber, and monounsaturated fats, avocados support brain health, satiety, and glowing skin.
Whole Grain Bread
Adds structure and slow-digesting carbs to keep you fueled. Opt for whole grain, sprouted, or sourdough for better blood sugar control (Mayo Clinic).
Bacon
Use nitrate-free or center-cut bacon for a leaner choice. Or sub with turkey bacon for a lighter BLT toast version.
Tomatoes & Greens
They bring brightness, texture, and antioxidants. Go for vine-ripened tomatoes and crisp leafy greens like romaine, arugula, or baby spinach.
How to Make It
Step 1: Toast the Bread
Start with a sturdy whole grain or sourdough slice and toast until golden.
Step 2: Cook the Bacon
Fry until crisp and transfer to paper towels to drain excess fat.
Step 3: Mash the Avocados
In a bowl, mash avocado with lemon juice, salt, and pepper to taste.
Step 4: Assemble the BLT Avocado Toast
Spread mashed avocado onto each slice of toast. Top with lettuce, tomato slices, and crispy bacon. Optional: sprinkle red pepper flakes or add a soft-boiled or poached egg.
Pro Tips for Success
- Use thick-cut bacon for the best crunch and flavor.
- Add a pinch of garlic powder or everything bagel seasoning to your mashed avocado for extra flavor.
- Pat your tomato slices dry before layering to avoid soggy toast.
- Make it a full breakfast by topping with a fried or poached egg.
- Prep components ahead so all you have to do is toast and build.
Easy Variations
Low-Carb Version
Looking to reduce carbs while still enjoying all the flavor? Swap out the bread for crisp romaine lettuce leaves or use a quality low-carb or keto bread to create a clean-eating, low-carb BLT avocado toast. You can also skip the tomato if you’re strict on keto macros. This version is perfect for anyone following a low-carb or diabetic-friendly meal plan and still wants something quick, protein-packed, and satisfying. According to Healthline, reducing refined carbs can support weight loss, better blood sugar control, and increased energy levels.
BLT Avocado Toast with Egg
Turn this into a brunch-worthy masterpiece by topping your BLT avocado toast with a perfectly poached, soft-boiled, or fried egg. Not only does it boost the protein content, but the creamy yolk creates a luscious sauce that ties all the ingredients together. This high-protein avocado toast with egg is a great option after workouts or on mornings when you need something heartier to keep you fueled.
Vegetarian Twist
Skip the bacon and opt for smoky tempeh strips, coconut bacon, or plant-based bacon alternatives to make this a vegetarian BLT avocado toast. These swaps still provide a satisfying crunch and umami flavor while keeping the recipe aligned with plant-based or flexitarian diets. It’s a flavorful and filling meatless option that doesn’t feel like a compromise.
Avocado Toast with Turkey Bacon
If you’re aiming for a leaner protein or watching your saturated fat intake, turkey bacon is a fantastic swap. It crisps up beautifully in the skillet and brings that familiar savory bite. This lighter BLT toast variation still packs in the flavor and makes a perfect addition to your weekly high-protein breakfast meal prep.
Gluten-Free Friendly
For a celiac-safe or gluten-sensitive option, just use certified gluten-free bread. Look for varieties made with whole grain blends or seed-based flours to keep the fiber and nutrition high. This version is perfect for anyone looking for a gluten-free avocado toast that still checks the box for texture, flavor, and nutrition.
Storage & Reheat Tips
- Avocado Mash: Store in an airtight container with lemon juice pressed on top to prevent browning.
- Cooked Bacon: Refrigerate for up to 4 days. Re-crisp in a skillet or toaster oven.
- Toast Components: Store separately and assemble fresh for best results.
Make It a Meal
Pair your BLT avocado toast with these delicious sides:
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Frequently Asked Questions
What kind of bread works best for BLT avocado toast?
For the best texture and structure, I recommend using whole grain, sourdough, or sprouted grain bread. These types of bread are dense enough to hold up under creamy avocado and juicy toppings like tomato and bacon. Whole grains also offer more fiber, B vitamins, and complex carbohydrates to help you stay fuller longer. According to the Mayo Clinic, whole grain bread supports heart health and blood sugar control—ideal for a balanced breakfast or light lunch.
Can I make BLT avocado toast ahead of time?
Yes, you can prep the key components in advance. Cook the bacon, mash the avocado with lemon juice, and wash and dry your greens. Store everything separately in airtight containers. For best results, assemble your avocado toast right before serving so the bread stays crispy and the lettuce remains fresh.
Is BLT avocado toast healthy?
Absolutely! This recipe is a clean-eating breakfast packed with heart-healthy fats, fiber, and protein. The combination of avocado, whole grain bread, and protein from bacon or eggs makes it a nutrient-dense option that supports energy, digestion, and satiety. If you’re watching sodium or saturated fat, simply opt for turkey bacon or a plant-based version.
How do I keep avocado from browning?
The best trick to prevent mashed avocado from turning brown is to mix in lemon or lime juice and press plastic wrap tightly against the surface before refrigerating. This limits air exposure and preserves the bright green color. Alternatively, store it in an airtight container with the pit included for added freshness.
What toppings go well with BLT avocado toast?
If you want to take your BLT avocado toast to the next level, try toppings like a poached egg, sliced hard-boiled eggs, feta crumbles, microgreens, red pepper flakes, or everything bagel seasoning. You can even drizzle a little balsamic glaze or spicy sriracha mayo for a bold finish.
Can I use guacamole instead of plain avocado?
Yes! Guacamole makes a delicious base for your toast, especially if you like added herbs and garlic flavor. Just be sure it’s thick enough to hold your toppings without sliding around. Chunkier guacamole works best for layering tomato, lettuce, and bacon on top.
Can I meal prep BLT avocado toast for the week?
This is a common question—and the answer is yes, with a few tips. While you can’t assemble the toast in advance, you can batch-cook bacon, pre-mix your avocado mash with lemon juice, and even portion out tomato slices and lettuce. Store each component in separate containers for up to 3–4 days. That way, all you have to do is toast the bread and layer everything on when it’s time to eat.
Is avocado toast with bacon good for post-workout recovery?
Definitely. It’s one of the best clean-eating post-workout meals you can make in 15 minutes. Avocados are rich in potassium and healthy fats, while bacon (or a lean alternative like turkey bacon) and eggs add complete proteins to rebuild muscle. The balance of macros helps restore energy and reduce soreness. According to WebMD, avocados help fight inflammation and promote faster recovery after physical activity.
What is the best way to add protein to BLT avocado toast?
If you’re aiming for a high-protein avocado toast breakfast, try adding a poached or fried egg, turkey bacon, or even a layer of smoked salmon. Another great option is to top it with a few tablespoons of cottage cheese or hemp seeds for a boost of protein without much prep. This makes the toast more satisfying and ideal for post-gym meals or long workdays.
Final Thoughts
When I need a fast, fresh, and flavorful meal, this BLT avocado toast never lets me down. It’s everything I love about a classic BLT—savory bacon, juicy tomatoes, and crisp lettuce—elevated with creamy avocado and hearty toast. Whether I’m eating it solo with a cup of coffee or serving it to guests at brunch, it always delivers.
It’s also endlessly adaptable. I can make it gluten-free, pile it high with microgreens, or add a runny egg when I want extra richness. And because I’m using clean, whole ingredients, I know I’m giving my body something that fuels and nourishes at the same time. That balance of flavor, nutrition, and simplicity is what keeps this on repeat in my kitchen.
If you’re looking for a high-protein breakfast idea that checks all the boxes—flavorful, fast, and full of texture—this is it. Add it to your clean eating meal prep rotation or serve it up next time you’re hosting brunch. Either way, you’re going to love every bite.
“Creamy avocado, crispy bacon, and juicy tomato on golden toast—this is the BLT you’ll want to eat morning, noon, and night.” – Sam
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A hearty, clean-eating twist on avocado toast with all the BLT flavors you crave—perfect for breakfast, brunch, or a protein-packed light lunch!
