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BLAT Breakfast Sandwiches

BLAT Breakfast Sandwiches

Prep time 15 minutes
Cook time 5 minutes
Ready in 20 minutes
Makes 4 servings


  • 4 slices fully cooked bacon
  • 1 avocado
  • 2 tomatoes
  • 4 whole wheat English muffins
  • 2 tbsp light mayonnaise
  • 4 large eggs
  • 1 cup arugula


1. Reheat the bacon in the microwave according to package directions. Meanwhile, halve the avocado, remove the flesh, and slice. Slice the tomatoes and set aside. Toast the English muffins and spread with mayonnaise.
2. While English muffins toast, crack 1 egg into a small, greased microwave safe mug or ramekin. Pierce the yolk with a fork and microwave on high, covered, for 50 sec., checking halfway through, until egg is firm. Turn egg out onto a plate and cover loosely with foil. Repeat with remaining eggs.
3. Divide the bacon, avocado, tomato, arugula, and eggs among 4 toasted muffin halves and top with remaining muffin halves. Serve immediately.


We’ve used peppery arugula, but feel free to try a milder version with spinach or iceberg.


Per serving: 363 calories, 18g fat, 5g saturated fat, 264mg cholesterol, 561mg sodium, 33g carbohydrate, 8g fiber, 8g sugar, 19g protein