Low FODMAP BLT with Egg

This Low FODMAP BLT with Egg sandwich recipe is an easy lunch or breakfast option that's perfect for one person. It's filled with crispy bacon, crunchy lettuce, fresh tomato, and protein-packed egg cooked to your preference.

Are you the only person in your family eating low FODMAP? Me too.

I often find myself looking for meals or recipes I can make to feed just myself, while the rest of the family enjoys something else.

Today's Low FODMAP BLT with egg sandwich fits the bill and is an easy one-person meal, though you can easily double, triple, or quadruple it to fit your household size.

For this sandwich, two slices of your favorite low FODMAP bread surround Bacon, Lettuce, Tomato and a couple of eggs fried to your version of perfection. I like to spread a little bit of mayonnaise on my toasted bread for extra pizazz, but it's totally optional.

I use Schär's certified low FODMAP deli-style bread (because I don't tolerate wheat), but I bet this would also be delicious on your favorite sourdough bread.

Although this recipe takes just minutes to make, it's even easier if you have leftover Perfectly Baked Bacon.

Serve this quick, simple low FODMAP lunch or breakfast with a handful of blueberries and a glass of lactose-free milk for a balanced meal that covers all five food groups.

Jump to:

• Ingredients
• Low FODMAP Notes
• Instructions
• Storage
• Dietitian Notes
• Related
• Recipe

Ingredients

To make this low FODMAP BLT, add these ingredients to your shopping list:

• Thick-cut or center-cut bacon - 2 slices
• Optional: Cooking oil - 1 teaspoon
• Eggs - 2 large
• Low FODMAP bread (such as Schär Deli-Style Sourdough Bread) - 2 slices
• Optional: Mayonnaise - 1 to 2 teaspoons
• Tomato - 2 to 3 thin slices
• Romaine lettuce - 2 leaves

Low FODMAP Notes

In this section, I share information on ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP.

We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you.

For more low-FODMAP serving-size info, please refer to the Monash FODMAP app and the FODMAP Friendly website or app.

Bacon is a low-FODMAP food as long as it is plain and does not contain added high-FODMAP ingredients, such as onion or garlic powder. The suggested serving size is 2 slices (or rashers) because bacon is high in fat.

Eggs contain no carbohydrates and are naturally low in FODMAPs.

Low FODMAP bread options can vary greatly depending on where you live. My personal favorites are the Schär Deli Style Seeded or Sourdough Breads (Monash-certified low-FODMAP options). For more options, check out my low FODMAP bread post.

Mayonnaise is low in FODMAPs. The suggested serving size is 1 tablespoon because it's higher in fat, which can be a non-FODMAP troublemaker for some people with IBS. Double-check the ingredients and choose products without obvious high-FODMAP ingredients, such as onion or garlic.

Common tomatoes (fresh): A low FODMAP serving is ½ a tomato or 65 grams. Larger servings contain higher levels of excess fructose.

Romaine lettuce is low FODMAP in servings of 2 cups (75 grams). Large servings contain moderate to high amounts of the FODMAP, excess fructose.

Instructions

To make a low FODMAP BLT sandwich, simply:

Cook the bacon (if needed): If you don't have leftover cooked bacon, place the bacon slices (I cut them in half) between two layers of paper towels on a microwave-safe plate. Microwave on high in 1-minute intervals until crisp. Cooking time will vary depending on the bacon thickness and your microwave.

Cook the eggs: Heat a small nonstick skillet over medium heat. If using, add 1 teaspoon of cooking oil. Once hot, add the eggs to the skillet, cover, and cook for 3-5 minutes, until the whites are set and the yolks reach your preferred doneness. 

Toast bread: Toast the bread until lightly golden.

Assemble sandwich: If using, spread half the mayonnaise evenly on one side of each slice of toast. Add the romaine, tomato, bacon, and eggs, and top with the remaining slice of toast. Slice in half and serve warm.

Storage

This recipe is best when prepared fresh; however, you can prepare bacon, tomatoes, and lettuce ahead of time and store them separately in the refrigerator. Cook the eggs, toast the bread, and assemble the sandwich just before enjoying.

Freezing is not recommended.

Dietitian Notes

If this recipe is made with 1 teaspoon cooking oil, 2 teaspoons mayonnaise, and 2 slices of Schar Deli-style bread, one sandwich contains an estimated 640 calories, 26 grams of protein, and 8.5 grams of fiber.

Some people need more energy, some less.

To add more fuel to this meal, consider 1 cup blueberries and 1 cup lactose-free skim milk.

For less fuel or less fat (if that is a non-FODMAP troublemaker for you), consider using less optional cooking oil or mayonnaise. You can also serve this sandwich open-faced on one slice of bread.

Depending on the products you use, this recipe is easily made gluten-free, wheat-free, and dairy-free. We each have unique nutritional needs, so always double-check labels before consuming.

Related

Looking for other low FODMAP sandwich recipes? Try these:

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