BLT sandwiches are known for being a popular choice when it comes to making something quick, easy, and tasty. However, the sandwich tends to be high in sodium and fat content with its typical ingredients. Here’s how to turn a favorite classic into a healthier option.




  • 2 slices of turkey bacon, reduced sodium 
  • 1 large iceberg lettuce leaf
  • 4 to 8 tender green lettuce leaves, washed and spun very dry
  • 1 large ripe tomato, sliced ½-inch thick
  • 1 tablespoon reduced fat mayonnaise or avocado spread ( ½ ripe Hass avocado mashed, ½ lemon juiced, 1 tsp kosher salt and pepper for spread)


  1. Prepare bacon as directed on package; drain any excess oil thoroughly as needed on paper towel
  2. Lay out one large iceberg leaf, spread 1 tablespoon of low fat mayo or avocado spread, add bacon, lettuce leaves and tomato slices on top. 
  3. Fold the bottom up, the sides in and roll like a burrito. 
  4. Slice in half then serve cold.
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    By: New Jersey Bariatric Center Staff

    New Jersey Bariatric Center®, a medical & surgical weight loss center with offices in Springfield, Somerset, Hoboken, East Brunswick, Hackettstown and Sparta, New Jersey, helps patients achieve long-term weight loss success through the most advanced bariatric surgery procedures, including gastric sleeve, gastric bypass, gastric band and gastric balloon procedures. Led by the team of Drs. Ajay Goyal, James Buwen, Tina Thomas and Michael Fastiggi, New Jersey Bariatric Center®’s approach to patient care has resulted in zero mortalities and a complication rate that is lower than the national average.

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