BLT sandwich stands for Bacon, Lettuce, and Tomato sandwich. It is a classic sandwich that has been popular for decades in the United States and beyond.
The BLT sandwich is comprised of crisp bacon, fresh lettuce, juicy tomato, and often mayonnaise, all between two slices of bread. It is a simple sandwich with big flavors that complement each other perfectly. The saltiness of the bacon, the crunch of the lettuce, the sweet juiciness of the tomato, and the creamy mayonnaise all come together to create a versatile and much-loved sandwich.
History of the BLT Sandwich
The origins of the BLT sandwich are not entirely clear, but it seems to have become popular in the late 1920s or 1930s in the United States. One of the earliest references to a “B.L.T” sandwich was in 1929 in a menu at the Drake Hotel in Chicago. As ingredients like fresh lettuce and tomatoes became more readily available year-round due to improvements in transportation and farming technology, they became sandwich staples. The BLT likely emerged as a way to highlight these ingredients together with tasty bacon. Its simplicity and focus on a few high-quality ingredients made it a hit.
During World War II, rationing made bacon hard to come by, causing the BLT to decrease in popularity. But once rationing ended, the BLT came back stronger than ever. As it gained fame across the U.S., regional variations began to emerge. For example, in parts of the South, a BLT might be served on white bread with mayonnaise, lettuce, and a thick tomato slice, while a BLT on the West Coast might have avocado added. Despite these variations, the classic BLT has cemented itself as an American favorite.
Ingredients in a BLT
A traditional BLT calls for only a few ingredients, but they must be high-quality for the perfect sandwich.
Bacon
A BLT isn’t a BLT without crispy, salty bacon. Most recipes call for thick-cut smoked bacon that is cooked until crispy. Bacon provides the crunch, smokiness, and savoriness that balances the other ingredients. Bacon can come from pork belly or less fatty pork loin. Choosing a high-quality, thick-cut bacon ensures the best texture and flavor.
Lettuce
Crisp lettuce provides texture and freshness. Iceberg lettuce is common for its mild flavor, crunch, and ability to hold up well as part of a sandwich. But romaine, green leaf, or bibb lettuce also work. Dark green lettuces like arugula can add a pleasant bitterness. The lettuce should be fresh and chilled for optimal crunch.
Tomato
Sweet, juicy tomato slices are essential. The tomato releases liquid and flavor when bitten into, providing a nice contrast to the other ingredients. The best tomatoes for BLTs are ripe but still firm beefsteak or heirloom varieties. Vine-ripened summer tomatoes make stellar BLT sandwiches.
Bread
Bread choices come down to personal preference, but classically a BLT is made on white toast or white bread. The bread should be substantial enough to hold the fillings but also have some softness. Sourdough, whole grain, rye, and wheat breads are also excellent options. Brioche and potato bread also pair wonderfully with a BLT.
Mayonnaise
While optional, mayonnaise adds a creamy richness that takes the BLT to the next level. Traditional or spiced aioli-style mayonnaise are both great choices. A slather on both pieces of toasted bread helps the flavors come together.
Other Possible Additions
There are no strict rules with a BLT. Some additional ingredients that may complement the classic flavors include:
- Avocado
- Sprouts
- Cheese like cheddar or blue
- Sliced red onion
- Mustard or sandwich spread
- Hot sauce
Feel free to customize with flavors you enjoy!
How to Make the Perfect BLT
These simple steps yield BLT sandwich perfection:
- Cook bacon until crisp. Drain on paper towels.
- Lightly toast bread slices.
- Spread mayonnaise on each slice (optional).
- Layer the bottom slice with lettuce. Use 1-2 leaves or more as desired.
- Top lettuce with 2-4 slices of ripe tomato.
- Top tomato with bacon slices.
- Season with salt, pepper, or other spices if desired.
- Top with the second slice of toasted bread.
- Cut in half or quarters to serve.
Nutrition Facts of a BLT
The nutrition information for a BLT can vary based on the exact ingredients, amounts, and brands used. But here is the approximate nutrition breakdown for a standard BLT made with 2 slices of white bread, 2 slices bacon, 1 leaf iceberg lettuce, 2 slices tomato, and 1 tbsp mayonnaise:
| Nutrient | Amount |
|---|---|
| Calories | 358 |
| Total Fat | 24 g |
| Saturated Fat | 5 g |
| Cholesterol | 26 mg |
| Sodium | 780 mg |
| Total Carbohydrates | 26 g |
| Dietary Fiber | 2 g |
| Protein | 12 g |
As you can see, the BLT makes a satisfying sandwich that is high in protein, but also high in fat due to the bacon. Enjoying it occasionally or using lower-fat bacon can help keep it from becoming too high in calories or saturated fat if eaten regularly.
POPULARITY OF THE BLT
The BLT became popular nationwide in the U.S. after World War II ended. But it remains iconic in pop culture and restaurants today. It became the focus of a seasonal advertising campaign for fast food chain Wendy’s in the 1980s, “BLT season,” that drove customers to purchase the signature sandwich. McDonald’s also highlighted the BLT in the 1970s and 1980s as part of its menu. The BLT is still served across diners and restaurants nationwide.
The BLT has been featured in films like When Harry Met Sally. It is also used in literature as a symbol of simplicity, like in the book American Pastoral by Philip Roth.
In parts of the U.S., organizations even hold BLT festivals and competitions to celebrate the sandwich. For example, the town of Altus, Arkansas hosts an annual BLT Festival complete with a BLT eating contest.
The BLT has become a staple sandwich across the U.S. and for good reason – it combines salty, sweet, crunchy, creamy flavors into one iconic handheld meal.
Conclusion
A BLT sandwich combines crispy bacon, fresh lettuce, juicy tomato, and soft bread into a delicious American classic. It likely originated in the 1920s or 1930s, became popular nationwide after WWII, and remains beloved today. While recipe variations exist, a BLT is generally made with bacon, iceberg lettuce, beefsteak tomato slices, mayonnaise, and white bread. It contains a good amount of protein and fat. The BLT’s simplicity, taste, and ubiquity have made it an enduring and cherished sandwich.