This isn’t your average BLT. This is the BLAST—a protein- and fiber-rich twist featuring tempeh or turkey bacon, creamy avocado, crisp lettuce, fresh sprouts, and juicy tomato. It’s crunchy, savory, and satisfying while still feeling light.
As a holistic health coach and functional nutritionist, I love giving classic meals a nourishing upgrade—especially when they support gut health, hormone balance, and steady energy.
Like most of the meals I share, the magic is in the balance: more protein, more plants, and just enough complex carbs to keep you grounded, but not sluggish. It’s an easy, feel-good option for a midday reset or light dinner—and it’ll keep you full for hours.
Ingredients matter. Always aim for the highest quality animal products you can find—pasture-raised eggs, organic turkey bacon, or clean-label tempeh. And when it comes to bread, I like using Ezekiel sprouted grain bread—it’s higher in protein and fiber than most other breads, and adds that hearty, nourishing touch without the crash.
Ingredients:
- Bacon:
- 5 slices turkey bacon (~30g protein total when combined with the egg), or
- 8–10 slices tempeh bacon (~30g with egg. Check label; varies by brand)
- 1 pasture-raised egg, cooked to your liking (~6g protein)
- 2 slices Ezekiel bread (sprouted grain) Option: use 1 slice open-face to save ~80 calories
- 1/4 avocado, mashed or sliced
- Handful of fresh sprouts (broccoli, radish, or alfalfa. I love making my own. Instructions here.)
- 2–3 slices tomato
- 1–2 leaves romaine or butter lettuce
- Optional: grainy mustard or hummus
- Sea salt + pepper to taste
Instructions:
- Cook your turkey or tempeh bacon until crispy.
- Toast your Ezekiel bread (or prep your collard leaf wrap, if going grain-free).
- Layer on the mashed avocado, lettuce, tomato, and sprouts.
- Add the cooked bacon and top with your egg.
- Finish with a sprinkle of sea salt, cracked pepper, and a swipe of mustard or hummus if desired.
- Enjoy as a full sandwich—or go open-face with just one slice of bread to keep it lighter.
Nutrition Highlights:
- Protein: ~30g (turkey or tempeh bacon + egg + sprouted bread)
- Calories: ~500–520 with 2 slices bread, ~420–440 with 1 slice
Rich in:
- Fiber (sprouts, avocado, tomato, Ezekiel bread)
- Healthy fats (avocado, egg yolk)
- Nutrients that support hormone balance like B vitamins, choline, and plant compounds from sprouts
Make It Your Own:
The BLAST is endlessly customizable—swap in microgreens, try spicy mustard, or add fermented veggies for an extra gut-friendly kick. It’s a functional, feel-good meal that satisfies cravings and supports your wellness goals.
Pro tip: Sprouts are one of the easiest and most powerful ingredients you can grow yourself. They’re rich in enzymes, fiber, and hormone-supportive compounds like sulforaphane—and they taste amazing in this sandwich.
👉 Curious about growing your own? Check out my DIY Sprouts guide here.
Whether you’re in the mood for a light dinner or a protein-packed lunch, this sandwich delivers on both flavor and function. Give it a try, and let me know how you make it your own! 🌿🥪✨