Heart-Healthy Classic Bacon Bap
Elevate your breakfast or brunch game with this "Heart-Healthy Classic Bacon Bap," a nutritious twist on a beloved comfort food. Crafted with wholesome whole wheat bap rolls and lean, crispy turkey bacon, this recipe delivers all the flavor of the traditional classic without the guilt. Creamy avocado mashed with zesty lemon juice replaces greasy spreads, while a layer of fresh arugula and juicy tomato slices adds a refreshing crunch. A quick 20-minute preparation time makes this dish perfect for busy mornings, and its heart-smart ingredients—like olive oil and whole grains—make it a deliciously healthy choice. Perfect for two servings, this light yet satisfying sandwich is a must-try for anyone looking to enjoy a healthy, flavorful alternative to the classic bacon bap.
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Recipe Information
Ingredients
- 2 units Whole wheat bap rolls
- 4 slices Turkey bacon
- 1 teaspoon Olive oil
- 1 cup Arugula
- 1 medium Tomato
- 0.5 medium Avocado
- 1 teaspoon Lemon juice
- 0.25 teaspoon Black pepper
- 0.125 teaspoon Salt
Instructions
Preheat a non-stick skillet on medium heat.
Add the olive oil to the skillet, then add the turkey bacon slices and cook for 3-4 minutes on each side until crispy.
While the bacon is cooking, slice the tomato into thin slices and set aside.
Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it with a fork and mix in the lemon juice, black pepper, and salt.
Once the bacon is done, remove it from the skillet and set it on a plate lined with paper towels to drain any excess oil.
Cut the whole wheat bap rolls in half and toast them lightly in the same skillet to absorb some flavors left from the bacon.
Spread half of the mashed avocado evenly on the bottom half of each bap roll.
Layer the arugula, tomato slices, and two slices of turkey bacon on top of the avocado on each roll.
Place the top half of the bap roll over the filled bottom half and serve immediately.
Nutrition Facts
Calories |
845 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.8 g | 52% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 2870 mg | 125% | |
| Total Carbohydrate | 90.9 g | 33% | |
| Dietary Fiber | 14.6 g | 52% | |
| Total Sugars | 19.0 g | ||
| Protein | 30.3 g | 61% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 170 mg | 13% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 1111 mg | 24% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
