Some people think going Keto means no more sandwiches. Luckily for the sandwich-lovers among us, that is not the case! With a little modification, you can have your sandwich and eat it too! Take this Keto BLT, for example. It is packed full of the same BLT goodness you know and love with a few…
Some people think going Keto means no more sandwiches. Luckily for the sandwich-lovers among us, that is not the case! With a little modification, you can have your sandwich and eat it too! Take this Keto BLT, for example. It is packed full of the same BLT goodness you know and love with a few minor changes, sandwiched between Keto bread and voila! It’s the low-carb sandwich of your dreams!
The BLT 411
The sandwich as we know it was invented in the middle of the 18th century by the Earl of Sandwich, John Montagu. Historians agree that Montagu probably didn’t come up with the idea himself but was inspired by Greek and Turkish dishes he had sampled in his travels. The BLT didn’t come along until much later.
Food historians attribute the origins of the beloved BLT sandwich to tea sandwiches from the late Victorian era. It is hard to say exactly when the BLT came into existence. Researches have looked at cookbooks from the 1920s, trying to pin down a date, with no luck. There are tomato sandwiches, bacon sandwiches, lettuce, and even bacon and tomato sandwiches but there are no recipes for a sandwich with all three, much less all three and mayonnaise.
No one knows exactly how the name BLT become popularized either. One historian proposed that it originated from diner slang while another wrote that it was named after a famous food writer. No one can quite agree but luckily, we don’t need to know where it comes from to enjoy this tasty sandwich.
As I mentioned above, you don’t have to give up sandwiches to go Keto, but you do have to make some changes. Keep reading to find out what makes a Keto BLT different than a standard BLT.
- Bread — The number one rule of Ketogenic sandwiches is steer clear of wheat bread! This recipe uses our standard Keto Bread recipe but there are many more out there
- Bacon – No problems here
- Lettuce – Ditto
- Tomato – Likewise
- Mayonnaise – Store-bought mayo often has additives, make sure you know what’s in your spread with our Keto Mayo recipe
More Keto Sandwiches to Enjoy
- Keto Special Sauce Egg Salad – Now that you know how to make low-carb bread, your sandwich options are limited only by your imagination. Egg Salad is a classic but this egg salad is a step above the rest. With tomato paste and bacon bits, your friends won’t believe it’s Keto!
- 5-Minute Keto Curried Tuna Salad – Tuna salad is another classic, but this isn’t the bland mushy tuna of your childhood. With creamy mayo and spicy curry, this tuna salad is anything but boring.
- Keto Chicken Sandwich – This sandwich is packed with juicy paprika chicken and includes a bonus recipe for grain-free Italian-flavored bread.
- BONUS: 3-Ingredient Keto Coconut Fat Bomb Sandwiches – Chocolate instead of bread, need I say more?
This Keto BLT will knock your socks off with flavor!
- 4 slices of Keto bread
- 2 slices of bacon, cooked
- 1/2 tomato, sliced
- 2 Tablespoons (30 ml) Keto mayo
- 1/2 cup lettuce
- Toss the mayo with the lettuce.
- Put together the 2 sandwiches with the 4 slices of bread.
- Cut each sandwich in half.
All nutritional data are estimated and based on per serving amounts.
Net Carbs: 3 g
- Calories: 366
- Sugar: 2 g
- Fat: 36 g
- Carbohydrates: 7 g
- Fiber: 4 g
- Protein: 9 g
Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). She attended Columbia University for her JD and practiced law before co-founding Louise’s Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love.