One Upping The BLT: Cutting Out Those Carbs



Eat less carbs for weight and to reduce your glycemic index.


As even a single slice of whole wheat bread contains about 13 grams of carbohydrates (11 net carbs), those hoping to cut their overall carbohydrate intake for dieting or to reduce their glycemic index may appreciate this bread-less alternative to Bacon, Lettuce and Tomato sandwiches. Here, we’ve taken our old favorite, the “BLT” and added a twist or two. What you get really isn’t a sandwich, but it is satisfying and so delicious you’ll definitely be back for more.


No doubt some will call this a glorified version of guacamole, but we serve it in lettuce instead of eat it as a dip. Thus, we skip all those carbohydrates in the chips, too. You’ve really got to try it: Tasting is believing.


Let’s Gather The Ingredients


Lets gather the ingredients.

The ingredients for this recipe are simple, but the combined flavors are out of this world.

For today’s recipe, we’ll need:


1 medium to large “Hass” avocado

1/4 sweet onion (chopped)

1/8 cup smoked salmon (broken up) About a square inch of a filet.

2 strips of bacon cooked or 1/8 -1/4 cup bacon bits

4-6 “grape” tomatoes chopped

A head of butter lettuce (washed and whole)

Salt and pepper to taste.




I'm mixing avocado and sweet onion.

If your avocado is firm, start with it. You can break it up with a fork. Don’t overdo it.

With the exception of the lettuce, chop and combine all the ingredients. If the avocado is firm, prepare it first and use a fork to break it up, then add the others. Don’t over mash your avocado as it can take on a mushy consistency. (For some great tips on selecting a perfect avocado at the store or making perfect guacamole every time see our post: In Search Of Perfect Guacamole.


Don't leave out the bacon.

Bacon bits are best warm. Warm them in the microwave.

We used pre-cooked bacon bits in today’s recipe. You can find a big bag at Costco. It will normally be near the salad dressing. If you use pre-cooked bacon bits like this, an excellent trick is to pop them into the microwave for a few seconds to warm them. Otherwise, fry or microwave a couple strips of bacon, place them on a paper towel to drain off the grease and then chopped them into bite-sized bits.


For some, bacon is a poor food choice that should be eliminated from our diets. Others are equally convinced it has an undeserved reputation. No matter where you stand, almost everyone agrees a little bacon can really enhance the flavor of a recipe. For a surprising take on bacon’s reputation and even its potential health benefits check out this link at It’s a bit long, but well worth the read.


I just love the taste of smoked salmon, but I love that it's good for me, too.

I always looks for wild caught smoked salmon. This Alaska smoked salmon is a favorite.

In terms of flavor, we think the smoked salmon in this recipe adds a touch of salty goodness, but Salmon is also known for it’s high Omega 3 content—a vital heart healthy fat. Now, some might balk at the total saturated fat content in this recipe as it contains avocado, salmon and bacon. However, we don’t add a lot of salmon or bacon, you can skip the bacon if you must, and avocado and salmon are known as nutritional powerhouses. If you aren’t convinced of the importance of eating avocado, check out this link from  And for more on the benefits of salmon read this link from Note: If you can, use wild caught smoked salmon.


Mixing up my veggies for my bread-less BLT.

This needs a touch of salt and a few twists on the old pepper mill. Sometimes, I’ll add a little fresh or ground garlic, too.

To finish up your “sandwich” filling, add a little ground pepper and salt to taste. There is salt in both bacon and the smoked salmon so you might substitute a no-salt seasoning if you’re watching sodium intake. You might also enjoy a touch of garlic. It’s hard to go too wrong.


I used butter lettuce in these lettuce wraps.

To assemble, lay a couple clean and dry lettuce leaves on a plate. Scoop on some of your mix and then roll it up.

Butter lettuce is a delicious big leaf lettuce with a wonderful creamy texture. Other types of lettuce will work so long as they are flexible enough to bend without tearing. Wash, dry, and then place a leaf or two on a plate, top with a good scoop of the avocado mix and then roll up like a taco. Alternately, you can just shred the lettuce and top it, then eat the whole thing with a fork. It’s bound to taste great, either way.


Eating my BLASTO lettuce wrap.

Hey, this is good enough to eat!

This recipe will make several small BLASTO lettuce wraps (that stands for Bacon, Lettuce, Avocado, Tomato and Onion) and is great accompanied with soup. If you’re interested, try our homemade Chicken Barley or Cream of Mushroom soup recipes. You won’t be disappointed. Serves 2 – 4.


For a print copy of today’s recipe click here.





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