A healthier egg and avocado blt using coconut bacon, adding avocado and a fried egg. Can leave out the fried egg for a vegan-friendly dish.
I’m not vegetarian, but I like to find ways to eat hearty, meat-free meals throughout the week. I do however, like bacon. We usually get turkey bacon, because, although I like the taste of pork bacon, I can usually feel my arteries clogging with each bite! Turkey bacon is a family compromise. My family eats it, because it’s their only option (perks to doing the grocery shopping.)
But even turkey bacon, although healthier, isn’t really good for you. I mean, what’s even in this oddly shaped and colored “bacon?”
Turkey bacon, according to the Jennie O site, is “chopped and formed,” “mechanically separated” turkey. The rest of the long ingredient list sounds more like the materials for a chemistry project than for food.
Call me crazy, but I read all the labels of the food we buy. I am constantly baffled by the amount of extra, hard to pronounce ingredients are in many of the “normal” products people buy everyday, like bread, cereal, and deli meat.
Because of this, I’m always looking for products that are not as processed or I’ll find a way to make it myself. Nine times out of ten, we actually like it better.
Coconut has been all the rage lately. Anyone can see by most of my recipes, in which coconut something or another regularly appears, that I’m a big fan. So, of course when I saw this “coconut bacon” all over Pinterest, I had to try it out for myself!
I’m not going to lie to you, it does not taste “just like bacon,” as some others have stated. On its own, it does have that smokey, crunchy quality that I love about bacon with a hint of coconut at the end. Along with other flavors, however, that coconut taste subsides.
If you’re a carnivore, I’m not saying this has to replace your bacon forever, but this is definitely a much healthier alternative and one you can enjoy from time to time. If you’re a vegan or vegetarian, then this is right up your alley! Just omit the fried egg and you have a completely vegan meal.
Ah, just look at it. You gotta try this yummy sandwich, friends! Insert heart eyes emoji here.
Healthier Egg & Avocado BLTs
- Cook Time: 30 mins
- Total Time: 30 mins
- Yield: 1 sandwich 1x
Description
A healthier version of the classic B.L.T. which uses coconut bacon, and also adds avocado and a fried egg. Can easily leave out the fried egg for a vegan-friendly dish.
Ingredients
COCONUT BACON:
- 1.5 cups unsweetened Raw Coconut Chips
- 1.5 tablespoons Tamari
, soy sauce, or liquid aminos
- 1.5 tablespoons Maple Syrup
- 1 teaspoon Liquid Smoke
- sprinkle of smoked paprika, optional
- sprinkle of pepper, optional
FRIED EGG:
- 1/2 tablespoon butter or oil per egg
- 1 egg per person
- salt and pepper
PER SANDWICH:
- 1 fried egg
- 2 slices of toasted bread of choice (use gluten-free if needed)
- 1/2 ripe avocado
- 1/4 cup coconut bacon, more or less
- 2–3 slices tomato
- lettuce or spinach
- salt and pepper
- mayo or mustard, optional
Instructions
COCONUT BACON:
- This makes enough coconut bacon for 4-5 sandwiches. You can keep some on hand for other meals, on top of salad, etc. It lasts for a month or so stored in an airtight container. If you do not care for much extra, just half the recipe. Preheat oven to 325F. In a small bowl combine together soy sauce, maple syrup, and liquid smoke. Mix together the coconut chips and soy sauce mixture. Spread mixture evenly onto a lightly greased or parchment paper lined baking sheet. Place into preheated oven and bake for 10-18 minutes, or until browned (exact time varies on oven) **Stir every 5 minutes to ensure even baking. Keep an eye out at around 8-10 minutes in. It can go from brown to burnt very easily! Remove from the oven as soon as the coconut is toasty brown. It will crisp as it cools.
FRIED EGG:
- Coat the bottom of a small pan with coconut oil, butter, or other oil of choice. Place pan over medium heat. Crack your egg(s) into a bowl, being careful not to break the yolk. Once the pan is hot, add the cracked egg(s) into the pan. As soon as the outer edge begins to set and turn white, turn heat to low, cover and continue to cook until yolk is set or cooked to your liking. About 4-5 minutes for medium yolks, longer for firm yolks. Sprinkle with salt and pepper. Remove eggs from the pan and place on a plate until needed.
MAKING THE SANDWICH:
- Mash avocado and slather on one piece of the toast. Sprinkle with salt and pepper. Continue to layer avocado with coconut bacon, tomato slices, lettuce, and fried egg. Top with the second piece of toast. Cut the sandwich in half, if you prefer. Eat and enjoy!
- Category: Sandwich, Meal
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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 agree Jordan! I just love avocado with anything. It’s a great alternative to mayo and you’re right, it has that healthy fat bonus! Thank for your kind comment!
I am loving the idea of coconut bacon! Such a great, healthful alternative to bacon! Plus, I mmeadietly fall i love with anything that has avocado on it, so this is an A+++++ in my grade book 😉 Pinned!
Thanks, Kennedy! I LOVE avocado too so I try and add it almost everything, haha 😉 Thank you so much for your kind, encouraging comment and for the pin!! Truly appreciate it, friend!
I actually prefer turkey bacon (which my husband thinks is insane and blasphemous!) so I love how you made this healthier but it still looks so incredibly sinful and delicious!
Haha, I know so does my husband 😉 Thanks for your sweet comment, Sam! Hope you’re having a great weekend!
Wow this actually looks pretty good. I’m definitely interested in replacing things like bacon in my diet, because, like you said, you can literally feel your arteries clogging. Also, you’re not crazy for reading labels, that was a good reminder that I myself need to pay more attention to what I eat!
Miche from Buttons and Birdcages
Thank you, Miche! With all the processed foods these days, it has become almost a necessity to read labels. I’m hoping to instill in my kids the importance of healthy eating so that one day when they’re on their own, they will make these choices for themselves! 🙂
Oh my goodness Joscelyn!!! This looks incredible! I’m the same when it comes to food shopping, I’m always checking the ingredient lists – glad I’m not the only one hehe! I’ve been seeing images of coconut bacon everywhere too, and have been longing to find a recipe for it, so I’m so glad I’ve found yours!! This BLT looks soooo amazing, and the coconut bacon sounds really delicious. I definitely need to try it! The egg yolk dripping down the sandwich looks so mouthwatering too!
Thanks, Harriet! I know it takes me a couple hours to get through the grocery store and my family gets so bored, haha! I do think it’s very important to read labels to know exactly what we’re putting in our bodies. That’s the good thing about making things homemade is that you know what’s in it! I hope you get a chance to try this bacon..if so please let me know what you think! Have a great weekend, my friend!
I have been seeing coconut bacon everywhere lately as well and I am so intrigued! definitely in my plans for next week. This BLT looks amazing btw, great pics!
Thank you so much, Donna! Please let me know how you like it!!
Joscelyn you are creating one crazy good recipe after the next!
This looks a dream! I too have read about coconut bacon but not taken the plunge yet. Will do now though.
Thx for this 🙂
Aww, thank you so much, Kimberly! That’s so kind of you to say 🙂 I think you may like this meat alternative, especially if you’re a coconut fan. I can’t wait to see how you would use it! Hope you’re enjoying your holiday! Xoxo
I am all over the coconut bacon. What a fabulous idea. My little one loves bacon, this would be a great alternative.
As to that sandwich, I wanna grab one out of the screen, looks absolutely amazing. I agree, I eat a bit of chicken but on weekdays try to stick to good hearty vegetarian dishes.
This is good my dear. Just pinned in few places.
xx
Thank you for your sweet comment, Asha! Coconut bacon is definitely something to try. I think your son would really like it, if he’s a bacon fan:) Thanks also for pinning..really appreciate the support, friend!!! Hope you’re having a wonderful week!
How interesting! I’ve never heard of coconut bacon before. However, I’m in your same boat of not being vegetarian, but wanting to incorporate more plant-based meals into my weeknights. Pinning and sharing!!
Yes, us too, Carly! Thanks so much for the support and for stopping by! 🙂
I would totally eat this, even without bacon;-) As a matter of fact, I would eat it right now…I’m SO hungry!! These photos are making me drool! Interesting about the coconut replacing the meat, I love coconut:-) Thanks for sharing, Joscelyn! I’m going to go eat dinner now;-) *tummy rumbles*
Haha, anytime we eat bacon related anything, I think of you 😉 I know you’re a baconoholic, but I think even you would like this sandwich! I’ll have to make it for you when you come visit us!
I’m not sure could be better!! Pinning!
Thanks, Cynthia! Appreciate the pin!
I might cheat a little and use the bag of coconut bacon I have but I need to try this out! Looks delicious
Thanks, Alana! If you already have some, I would totally just use that too! Let me know what you think 🙂
This looks AMAZING! Thanks for sharing!
Thanks, Anali! Appreciate you stopping by!
Wow another great recipe!
Thanks, Raj! We all loved this one!
This looks amazing!! gotta try the coconut bacon!
Thanks, Liz! Yes, it’s a must-try! I hope you like it as much as we did!
I’m a vegetarian and this makes me hungry… haha! I am def making this for my boyfriend. YUM! Also, your photos are so lovely.
xoxo, Mindy
Thank you so much, Mindy! Please let me know how it turns out for you!
Thank you for this! I’ve been trying to find a better way to eat a healthier breakfast. Looks super yumy 🙂
Sally S
http://mykaleidoscopeheart.com
Thanks, Sally! This is a much healthier alternative for breakfast or lunch! I hope you like it!