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Healthier Egg & Avocado BLTs

  • Author: Joscelyn Abreu
  • Total Time: 30 mins
  • Yield: 1 sandwich 1x


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.





  • 1/2 tablespoon butter or oil per egg
  • 1 egg per person
  • salt and pepper


  • 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
  • 23 slices tomato
  • lettuce or spinach
  • salt and pepper
  • mayo or mustard, optional



  1. 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.


  1. 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.


  1. 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!
  • Cook Time: 30 mins
  • Category: Sandwich, Meal