The BLT sandwich is a classic and beloved combination of bacon, lettuce, and tomato on toasted bread. While the salty bacon and juicy tomato star in this sandwich, the choice of side dish can make or break the meal. Choosing a healthy, delicious accompaniment not only balances the rich BLT, but also adds more vitamins, minerals, and fiber. This article will explore healthy side options to pair with your next BLT.
The Importance of Sides for BLTs
Sides serve both practical and nutritional purposes with sandwiches like the BLT. On the practical side, sandwiches are typically not very large or filling on their own. Having a side dish bulks up the meal so you feel satiated. Sides also provide an opportunity to add more flavors, textures, colors, and nutrients to balance out the sandwich. Since the BLT tends to be heavy on sodium, fat, and protein from the bacon, a fresh, vitamin-packed side is ideal. The right side can round out the meal nutritionally and make it more satisfying.
Nutritional Considerations
When choosing a healthy side for your BLT, there are a few key nutritional factors to consider:
Fiber
The BLT sandwich itself contains little to no fiber, since it centers around bacon, lettuce, and tomato. Getting adequate fiber (25g daily for women, 38g for men) promotes digestion, heart health, and better blood sugar control. A fiber-rich side is an easy way to boost your intake.
Vitamins and Minerals
While the tomato provides some nutrients like vitamin C and potassium, the BLT is generally low in essential vitamins and minerals. Sides can contribute more diverse vitamins and minerals like vitamins A, E, and K, folate, iron, magnesium, and calcium.
Water Content
With salty bacon, toasted bread, and creamy mayo, the BLT can be dry and salty. Sides with high water content like fruits and vegetables add hydration and moisture.
Fat and Calories
With the BLT’s bacon and oil or mayo-based dressing, it can quickly get high in calories and fat, especially saturated fat. Low-calorie, low-fat sides help cut the overall meal’s fat and calorie load.
Best Healthy Side Options
When factoring in nutritional goals, flavor, and textures, here are the top healthy side choices to accompany a BLT sandwich:
Green Salad
A green salad is a perfect match for a BLT – it provides hydration, fiber, vitamins A, C, K, and folate. Turn it into a full meal by adding chickpeas, avocado, nuts or seeds for plant protein and healthy fats. Dress with a simple oil and vinegar mix or yogurt-based dressing. Top arugula and spinach salads pair especially well.
Fruit Salad
A colorful fruit salad with melon, berries, citrus, and more is refreshing and vitamin-packed. It has fiber, potassium, vitamin C and water content. The sweetness contrasts the BLT’s saltiness nicely. Keep fruit salads low in added sugars by avoiding syrupy dressings.
Coleslaw
Crunchy, cooling coleslaw complements the BLT’s texture. Using yogurt instead of mayo keeps it lower in calories and fat. For added nutrition, make your coleslaw with shredded kale or broccoli stems. The cabbage offers vitamin K, vitamin C, potassium and fiber.
Roasted Vegetables
Roasted vegetables like broccoli, cauliflower, carrots, or Brussels sprouts are savory, satisfying, and nutrient-dense. Roasting boosts their natural sweetness. Their vitamin A, C, and K will balance out your BLT.
Cucumber Salad
A cucumber salad provides hydration, nutrients, and a refreshing crunch. Simply toss chopped cucumbers with apple cider vinegar, sliced onions, and dill. Enjoy the vitamin K, vitamin C, and potassium.
Tomato Slices
Extra tomato slices are the perfect match for a BLT. Tomatoes offer more vitamin C, potassium, and lycopene to protect your heart and cells. Slice heirloom varieties for a flavor and color upgrade.
Celery Sticks
Celery is very hydrating and low in calories, making it an ideal BLT side. Enjoy its antioxidants, vitamins K and C, and fiber. Opt for crunchy, leafy celery stalks and avoid heavily processed celery to get more nutrients.
Crackers
Whole grain crackers contribute carbohydrates for energy and fiber for digestive health. Pair crackers with cottage cheese or guacamole for added protein and healthy fats. Look for options with 3+ grams of fiber and minimal added sugar and salt.
Chips
While not the most nutritious choice, a small serving of whole grain chips or root vegetable chips can satisfy a craving. Pick versions baked rather than fried in oil to cut the fat. Sweet potato and beet chips offer some vitamin A and potassium.
Avoiding Unhealthy BLT Side Choices
When pairing sides with a BLT, it’s also important to avoid options that are high in salt, sugar, fat, and calories, including:
– French fries
– Tater tots
– Hash browns
– Potato chips
– Cookies
– Donuts
– Sugary drinks
These all pack excess carbs, fat, sodium, and sugars that a BLT absolutely doesn’t need more of. Going with a fresh, veggie-based side instead helps create a balanced meal.
Sample BLT Side Pairings
Here are three sample BLT meals with tasty, nutritious sides included:
BLT + Kale Salad
– Toasted whole wheat bread
– Lettuce
– Tomato
– Bacon
– Mustard
– Massaged kale salad with avocado, cranberries, sunflower seeds, and lemon yogurt dressing
BLT + Fruit Salad
– Ciabatta roll
– Bacon
– Lettuce
– Sliced tomato
– Mayo or hummus
– Mixed fruit salad with berries, melon, apple, and citrus
BLT + Roasted Vegetables
– Multigrain bread, toasted
– Basil mayo
– Bacon
– Lettuce
– Sliced tomato
– Oven roasted broccoli and carrots
Tips for Preparing Healthy BLT Sides
Follow these tips for getting the most nutrition and flavor out of your BLT side dishes:
– Roast, don’t fry. Roasting vegetables is tasty and cuts fat.
– Dress salads with oil-based or yogurt-based dressings. Avoid cream or cheese-based.
– Make your own coleslaw for less sugar and preservatives.
– Wash fruits and veggies well but keep skins on when possible.
– Keep fruits simple. Avoid syrups, sugars, creams or toppings.
– Use whole grains like brown rice or quinoa instead of white varieties.
– Season vegetables with herbs, spices, citrus, vinegar rather than salt.
Conclusion
A BLT sandwich demands a fresh, vitamin and fiber-filled side to create a balanced, satisfying meal. Opt for hydrating, crunchy options like fruit and veggie salads, slaws, or roasted vegetables to complement the sandwich perfectly. Stay away from starchy, fried sides high in fat, carbs, and calories. With creativity and nutrition top of mind, you can pair your BLTs with healthy plant-based sides for more energizing and complete meals.