Samantha There’s something so comforting about the familiar flavors of a BLT. The crispy bacon, the juicy tomatoes, the fresh greens—it’s a combo that always satisfies. So when I’m craving something hearty, savory, and energizing for my mornings, this BLT Breakfast Bowl hits the spot every single time. It’s everything I love about the sandwich, but in a more wholesome, bowl-friendly format perfect for home cooks, meal preppers, and anyone who wants breakfast done right.
I created this bowl as a way to transform my favorite sandwich into a satisfying, low-carb breakfast that doesn’t rely on bread but still delivers all that savory BLT goodness. Think of it as the breakfast version of a salad bowl—with bacon, eggs, avocado, spinach, and tomatoes layered into a protein-rich, nutrient-dense, and absolutely craveable meal. Whether you’re following a keto lifestyle, looking for a healthy BLT breakfast, or just need something easy and make-ahead, this bowl will become your new go-to.
This BLT breakfast bowl isn’t just another breakfast idea—it’s a flavorful way to fuel your day with the perfect balance of protein, fiber, and healthy fats. It works for quick weekday mornings, lazy Sunday brunches, or post-workout meals. Plus, it checks all the boxes: high protein, low carb, meal prep–friendly, and full of real, clean ingredients.
BLT Breakfast Bowl: A Fresh Morning Twist on a Classic Favorite
Ingredients
Main Ingredients
- 4 slices of thick-cut bacon
- 4 large eggs
- 1 cup cherry tomatoes halved
- 2 cups fresh baby spinach
- 1 ripe avocado sliced
- 1 tbsp olive oil or avocado oil
- Salt and pepper to taste
Optional Add-Ins
- Everything bagel seasoning for garnish
- Chopped green onion
- Crumbled feta or goat cheese
- Fresh herbs like dill or parsley
Instructions
- Step 1: Cook the BaconIn a skillet over medium heat, cook the bacon until crisp. Transfer to a paper towel-lined plate. Once cooled, chop into bite-sized pieces.
- Step 2: Wilt the SpinachIn the same skillet with a bit of bacon grease or olive oil, sauté spinach for about 1 minute until just wilted. Remove from heat.
- Step 3: Cook the EggsScramble, poach, or soft-fry the eggs to your liking. I love soft-fried with a runny yolk—it makes the whole bowl feel saucy and decadent.
- Step 4: Assemble Your BowlIn a serving bowl, layer the sautéed spinach, chopped bacon, cherry tomatoes, eggs, and sliced avocado. Sprinkle with salt, pepper, and any desired garnishes.
Notes
Secret Tips for the Perfect BLT Breakfast Bowl
- Bake Your Bacon for Less Mess and Perfect Crispiness: Skip the stovetop splatter—bake your bacon on a wire rack over a sheet pan at 400°F. This method gives you evenly crispy strips and drains off excess fat, making the bowl lighter and cleaner to assemble.
- Massage Your Spinach Before Cooking: If using baby spinach, give it a quick massage with a drop of olive oil before tossing it into the pan. It wilts faster and tastes smoother in the final bowl.
- Use Soft-Boiled Eggs for Meal Prep: Poached and fried eggs don’t reheat well, but soft-boiled eggs with a jammy center are perfect for storing in the fridge and slicing fresh into your bowl throughout the week.
- Salt the Tomatoes First: Lightly salting your halved cherry tomatoes and letting them sit for 5 minutes draws out excess water, concentrating their flavor and preventing sogginess in the bowl.
- Pre-Slice Avocados and Store Smart: Store avocado slices in an airtight container with a squeeze of lemon or lime and a bit of olive oil—they’ll stay fresh and vibrant for up to 2 days without browning.
- Layer Warm to Cold: When assembling the bowl, layer warm ingredients like spinach and eggs on the bottom, then top with bacon, avocado, and tomatoes. This helps preserve texture and keeps delicate toppings from getting overcooked or soggy.
- Add a Flavor-Boosting Drizzle: A light drizzle of lemon juice, hot sauce, or garlic-infused olive oil over the top right before serving brings all the ingredients together with a fresh punch of acidity or heat.
Recipe Overview
- Prep Time: 10 mins
- Cook Time: 18 mins
- Total Time: 28 mins
- Servings: 12 cups
- Category: Breakfast, Meal Prep
- Method: Oven-Baked
- Cuisine: American
- Difficulty: Easy
Nutritional Snapshot (Per BLT Frittata Cup – Approximate)
- Calories: 120
- Protein: 9g
- Carbs: 24
- Fat: 8g
- Fiber: 0.5g
Based on average ingredient values from Nutritionix.
Budget Breakdown
| Ingredient | Cost Estimate |
| Bacon | $2.00 |
| Eggs | $1.00 |
| Cherry Tomatoes | $1.00 |
| Baby Spinach | $0.75 |
| Avocado | $1.25 |
| Olive Oil | $0.25 |
| Total (2 servings) | $6.25 ($3.13/bowl) |
Behind the Recipe
This BLT breakfast bowl was born out of a craving for something warm, savory, and energizing that didn’t involve toast. I’d been stuck in a breakfast rut—eating the same scrambled eggs and avocado combo every morning—when I started thinking about how I could incorporate the bold flavors of a BLT into a breakfast that felt fresh and nourishing.
The result? A protein-packed BLT egg bowl that quickly became a breakfast staple. It has all the flavor of the classic sandwich, but with an upgrade: soft-fried eggs that act like a sauce, wilted greens for extra nutrition, and creamy avocado that makes every bite indulgent. Plus, it’s flexible. I’ve made it with poached eggs, hard-boiled eggs for grab-and-go versions, and even a BLT salad breakfast bowl style when I wanted something cold.
As someone who values smart, intentional meals that actually fuel my day, this recipe was a no-brainer. With high-protein, low-carb ingredients, it supports my goal of starting the morning with real food that doesn’t spike blood sugar or leave me sluggish by 10 a.m. And the best part is, even my husband—who’s not usually into “bowl meals”—asks for this on repeat.
Why You’ll Love This BLT Breakfast Bowl
If you’re searching for a low-carb breakfast that’s protein-packed, make-ahead friendly, and full of flavor, this BLT breakfast bowl checks every box. Whether you’re on a keto journey, need a quick weekday meal prep idea, or simply love the classic BLT flavor combo, here’s why this dish belongs in your weekly rotation.
Low-Carb and High-Protein Fuel
This BLT breakfast bowl is built for mornings when you want to feel full and focused—not sluggish. With around 22g of protein per serving and only 9g of carbs, it’s ideal for low-carb lifestyles like keto, Whole30, or paleo. It delivers steady energy without the sugar crash that comes from toast or cereal. Plus, the eggs and bacon offer complete proteins, helping support muscle recovery and satiety according to WebMD.
Fully Customizable for Every Diet
The classic BLT egg bowl is already delicious, but it’s also incredibly easy to adjust to fit your needs. Going dairy-free? Skip the cheese. Eating vegetarian? Swap bacon for crispy tempeh or coconut bacon. Craving extra fiber? Add roasted sweet potatoes or arugula for a salad-style breakfast bowl. However you customize it, the flavor stays bold and balanced.
Meal-Prep Friendly for Busy Mornings
You can prep nearly every part of this bowl in advance—from the crispy bacon to the wilted spinach and boiled eggs. Store them in separate containers and assemble in under five minutes for a healthy make-ahead breakfast that’s ready when you are. It’s a winning choice for anyone looking for meal prep breakfast bowls that don’t skimp on satisfaction.
Balanced and Satisfying
With a perfect mix of protein, healthy fats, fiber, and whole-food ingredients, this high-protein BLT bowl helps you feel full longer and keeps cravings in check. The bacon and eggs give you richness, while the tomatoes, avocado, and spinach offer a fresh contrast that hits every craving—savory, creamy, and bright.
All the BLT Flavor—No Bread Needed
Love the classic sandwich but trying to stay gluten-free or reduce refined carbs? This bowl brings all the same salty-smoky-fresh flavor without the toast. It’s the ultimate BLT breakfast without bread—satisfying, nourishing, and fully spoonable.
Perfect For
This BLT breakfast bowl isn’t just a quick fix—it’s a recipe that fits beautifully into so many moments of your week. Whether you’re meal prepping, fueling a workout, or hosting a casual brunch, this high-protein, low-carb bowl makes a fresh, flavorful statement. Here’s when I love sharing it the most:
Weekend Brunches That Impress
Hosting brunch? Set up a BLT breakfast bowl bar where guests can customize their own bowl with toppings like poached eggs, feta, sliced radishes, or a squeeze of lemon. It’s a fun, hands-on way to enjoy a hearty breakfast with family or friends, and it caters to a variety of dietary needs—keto, paleo, vegetarian, or gluten-free. This recipe gives classic diner vibes with a healthy twist.
Pre-Work Meal Prep That Saves Time
This bowl is a lifesaver on busy mornings. You can prep all the components ahead of time and store them in individual containers. With minimal effort, you’ve got a make-ahead BLT breakfast bowl ready in minutes before heading to work. It’s a solid choice for anyone looking to increase productivity and maintain energy through the first half of the day. The combination of healthy fats and protein helps curb cravings and avoid mid-morning slumps, as supported by Harvard Health.
Post-Workout Refueling With Clean Ingredients
Need a recovery meal after your morning workout? This high-protein breakfast bowl offers everything your body needs to refuel—lean protein from eggs, anti-inflammatory fats from avocado, and nutrient-dense spinach and tomatoes. It’s the perfect post-workout breakfast idea to rebuild muscle and keep your metabolism humming.
Family Breakfasts That Feel Like a Treat
Looking for something that pleases the whole family? Even picky eaters love this breakfast because it feels indulgent with the bacon and creamy avocado, yet it’s made with clean, wholesome ingredients. It’s a healthy BLT breakfast you can feel good about serving to kids, teens, or even your partner who usually asks, “Where’s the toast?”
Ingredients You’ll Need
Main Ingredients
- 4 slices of thick-cut bacon
- 4 large eggs
- 1 cup cherry tomatoes, halved
- 2 cups fresh baby spinach
- 1 ripe avocado, sliced
- 1 tbsp olive oil (or avocado oil)
- Salt and pepper, to taste
Optional Add-Ins
- Everything bagel seasoning (for garnish)
- Chopped green onion
- Crumbled feta or goat cheese
- Fresh herbs like dill or parsley
Ingredient Highlights
- Bacon: Choose nitrate-free, pasture-raised bacon if possible for a better-for-you option. The Cleveland Clinic recommends limiting processed meats, so moderation is key here.
- Eggs: A perfect source of complete protein, rich in choline and B12—ideal for sustained energy. According to WebMD, eggs can also help with satiety.
- Spinach: Loaded with iron, magnesium, and fiber. Lightly wilted in olive oil, it adds a vibrant and nutritious base.
- Avocado: Healthy monounsaturated fats that support heart health and brain function. Backed by Healthline.
How to Make the BLT Breakfast Bowl
Step 1: Cook the Bacon
In a skillet over medium heat, cook the bacon until crisp. Transfer to a paper towel-lined plate. Once cooled, chop into bite-sized pieces.
Step 2: Wilt the Spinach
In the same skillet with a bit of bacon grease or olive oil, sauté spinach for about 1 minute until just wilted. Remove from heat.
Step 3: Cook the Eggs
Scramble, poach, or soft-fry the eggs to your liking. I love soft-fried with a runny yolk—it makes the whole bowl feel saucy and decadent.
Step 4: Assemble Your Bowl
In a serving bowl, layer the sautéed spinach, chopped bacon, cherry tomatoes, eggs, and sliced avocado. Sprinkle with salt, pepper, and any desired garnishes.
Pro Tips for Success
- Use a cast iron skillet to crisp up your bacon evenly and add extra depth of flavor
- Make a batch of bacon ahead of time and store in the fridge for up to 4 days
- Use soft-boiled eggs for easy storage and reheating
- Avocados too firm? Place in a paper bag with a banana to ripen overnight
- Add a drizzle of hot sauce or a squeeze of lemon to brighten the flavor
Easy Variations
The beauty of this BLT breakfast bowl is its versatility. With just a few tweaks, you can easily customize it to suit your lifestyle, dietary needs, or flavor preferences—without compromising on satisfaction. Whether you’re eating plant-based, following a Whole30 reset, or bulking up your breakfast with extra protein, there’s a version for everyone.
Vegetarian BLT Breakfast Bowl
If you’re looking for a vegetarian breakfast bowl that still delivers on flavor and texture, swap the bacon for plant-based alternatives like coconut bacon, crispy tempeh strips, or smoky baked tofu. These options provide a satisfying crunch and umami punch, making this BLT-inspired egg bowl just as crave-worthy—minus the meat.
Whole30 or Paleo Friendly
For a Whole30 breakfast bowl, stick with nitrate-free bacon and skip the cheese or dairy-based toppings. You’ll still get loads of flavor from the bacon, eggs, and fresh produce. Make sure to use compliant oils like avocado oil or olive oil. This version keeps it clean while staying satisfying, aligning with paleo principles of real, whole ingredients.
Keto BLT Breakfast Bowl Upgrade
On a keto meal plan? Maximize your fat intake by adding shredded cheddar, mozzarella, or a drizzle of avocado mayonnaise. You can also top it with a poached egg or an extra slice of bacon for an indulgent, fat-fueled breakfast. According to Healthline, increasing healthy fats while keeping carbs low supports ketosis and sustained energy.
Cold BLT Salad Breakfast Bowl
For warmer days or grab-and-go mornings, transform this dish into a BLT salad breakfast bowl. Use chopped romaine, arugula, or baby kale as the base, then layer on chopped hard-boiled eggs, crispy bacon, halved cherry tomatoes, and avocado. Serve it cold with a drizzle of olive oil or lemon juice for a refreshing, nutrient-dense option.
BLT Egg Bowl with Roasted Sweet Potatoes
Want to add more complex carbs for fuel? Roasted sweet potato cubes are a game-changer. Add them to the base of your bowl along with the eggs, greens, bacon, and tomatoes for a BLT egg bowl with sweet potatoes. It’s a great choice for active mornings, offering a slow-digesting carbohydrate that supports energy and satiety.
Storage & Reheating
- Fridge: Store the components separately for up to 4 days
- Reheat: Warm the spinach, bacon, and eggs gently in a skillet or microwave. Add avocado just before serving.
- Meal Prep Tip: Make ahead in containers and store eggs separately to prevent overcooking
Make It a Meal
Pair this BLT breakfast bowl with other delicious breakfast ideas:
- Broccoli Cheese Waffles for a crispy veggie side
- Pancake Sausage Casserole for a sweet and savory combo
- High Protein Banana Pudding to round out your morning with something creamy and cool
Also tagged under: High-Protein Breakfast, Low Carb Breakfast, Make-Ahead Breakfasts
Frequently Asked Questions
Can I make BLT breakfast bowls ahead of time?
Absolutely! It’s one of my favorite high-protein breakfast ideas for meal prep. Store the cooked components—bacon, eggs, spinach, and tomatoes—separately in airtight containers. Reheat the eggs and veggies gently in a skillet or microwave. Always slice and add the avocado fresh just before serving to avoid browning and maintain that creamy texture.
What’s a healthy way to cook bacon for a BLT bowl?
Baking bacon is one of the healthiest and easiest methods. Place it on a wire rack over a foil-lined baking sheet and bake at 400°F for 15–20 minutes. This allows the excess fat to drip away, leaving you with evenly crispy, less greasy bacon. For even leaner options, consider turkey bacon or nitrate-free cuts, as advised by Healthline.
Is this BLT egg bowl good for keto or low carb diets?
Yes! This BLT breakfast bowl without bread is naturally low in carbs and high in healthy fats and protein, making it perfect for keto-friendly meal prep. The combination of eggs, avocado, and bacon supports ketosis and keeps you full longer, reducing the need for snacking later in the day.
How do I keep my eggs from overcooking when reheating?
The key is gentle reheating. Use medium or soft-boiled eggs and warm them for no more than 30 seconds in the microwave or 1–2 minutes in a skillet on low heat. Better yet, prep everything else and make your eggs fresh in the morning—they cook in under 5 minutes and taste better freshly made.
Can I turn this into a BLT salad breakfast bowl?
Definitely. This variation is perfect for warm weather or on-the-go meals. Simply swap the sautéed spinach for chopped romaine, arugula, or baby kale. Top with halved hard-boiled eggs, cold bacon, cherry tomatoes, and avocado for a refreshing and low-carb BLT salad breakfast that’s still protein-packed and satisfying.
How many calories are in a BLT breakfast bowl?
Each full-sized BLT egg bowl comes in around 365 calories, but the total will depend on your portion of bacon, eggs, and avocado. You can lower the calories by using turkey bacon or adjusting the number of eggs. For a precise estimate based on your ingredients, check with a nutrition database like Nutritionix.
What can I use instead of bacon in a healthy BLT breakfast?
For a healthy alternative to bacon, try crispy tempeh, tofu, or even smoked salmon. These options keep the savory umami flavor while offering different nutritional profiles—great if you’re looking to reduce saturated fat or avoid processed meats.
Can I freeze BLT breakfast bowls?
While you can’t freeze avocado or raw greens well, the cooked components—bacon, eggs, and roasted veggies—freeze beautifully. Assemble your base and add the fresh ingredients after reheating. If you’re freezing eggs, scrambled or baked work better than soft-fried.
Is this recipe gluten-free?
Yes! This BLT breakfast bowl is naturally gluten-free and grain-free, making it ideal for those with gluten sensitivities or celiac disease. Always double-check your bacon or seasoning labels to ensure they’re certified gluten-free.
What makes this a good post-workout breakfast?
It’s loaded with lean protein, healthy fats, and nutrient-dense veggies—exactly what your body needs to recover after a workout. The eggs provide amino acids, the spinach offers iron and magnesium, and the avocado supports hydration and energy levels. According to Mayo Clinic, protein-rich meals like this can help muscle repair and support overall fitness goals.
Final Thoughts
This BLT breakfast bowl has become one of my top breakfast staples. It’s fast, flexible, and just feels like a treat—even when it’s secretly packed with nutrients. Whether you’re looking to boost your protein, cut back on bread, or just reinvent a classic in a new way, this bowl delivers every single time.
And the best part? It never gets old. With so many variations and meal prep options, you’ll find yourself making this over and over again.
“Savory, satisfying, and endlessly customizable—this breakfast bowl proves the BLT never goes out of style.” – Sam
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Crispy bacon, runny eggs, fresh greens, and creamy avocado—all in one hearty bowl perfect for make-ahead mornings and guilt-free brunches.
