Keto BLT Sandwich

By Kirsten Maxwell March 12, 2023 33 mins read 178 Views

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With summer just around the corner, it’s time to gear up for all of those backyard BBQ’s. One of my favorite crowd pleasing appetizers are these bacon, lettuce, and tomato cups that are a texture explosion in your mouth. They are light and fresh, but jam packed with flavor. They bring all of the things you love about the classic BLT, but without the carbohydrates making them perfect for anyone on a ketogenic diet.

Aside from a show stopping presentation, these keto BLT cups are so easy to put together and require no complicated ingredients. You can also make them ahead of time and take one less task off your menu list! The only thing you have to worry about with these fun and delicious appetizers is not running out of them at your party. They will fly off your serving dishes and your guests will be begging you to make more!

Keto BLT Ingredients

Bacon – applewood, smoked or preferred bacon of choice
Lettuce – romaine or iceberg
Tomato – cherry tomatoes
Greek Yogurt – plain, full fat yogurt
Lemon – zest and juice of one lemon
Seasonings – Green Goddess blend, salt, and pepper

How to Make Keto BLT

Cook Bacon

Form bacon cups in a cupcake holder and bake until crispy

Add toppings

Fill with lettuce and cut cherry tomatoes

Dress

Drizzle with homemade ranch to serve

Storing, Freezing, and Reheating Keto BLT

These keto BLT cups are best served the same day, otherwise the bacon can lose some of its crispness. If you have leftovers, you can disassemble them and store the ingredients separately. To reheat, simply heat the bacon in the oven at 350F until warmed and crisp. Then build the BLT cups.

Keto BLT FAQs

Can these keto BLT cups be prepared ahead of time?

Yes! Simply cook the bacon cups ¾ of the way through ahead of time and prepare the dressing up to 5 days ahead. When ready to serve, finish the bacon off in the oven for 5-10 minutes and build the rest of the appetizer with the lettuce, tomato, and dressing.

Can I use a different dressing with these keto BLT cups?

Yes! Use any dressing you prefer. It would also be fun to offer a variety of different BLT cups with a variety of dressings and toppings such as avocado and herbs.

Will these keto BLT cups work with prosciutto?

Yes! Any type of bacon or deli meat will work for these. Adjust baking time according to the thickness of your meat and desired crispness.

Keto BLT Sandwich

Enioy this fun low carb twist on a classic sandwich favorite. These keto BLT cups are perfect for a lunch, afternoon snack, or even as an appetizer!

Author: Corina Nielsen
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 20 minutes
Yield: 8 BLT cups

Ingredients

8 strips of bacon
1 cup romaine lettuce
1/4 cup cherry tomatoes (halved)
1/2 cup Greek yogurt
1 lemon (zest and juice reserved)
2 teaspoons Green Goddess seasoning (or use 1/2 teaspoon dill, 1/2 teaspoon chives, 1/2 teaspoon tarragon, and 1/2 teaspoon parsley)
1/2 teaspoon salt
1/4 teaspoon pepper
1 avocado (optional)

Instructions

Prepare dressing by adding Greek yogurt, lemon juice, lemon zest, salt, pepper, and seasonings to a small bowl. Whisk well until smooth. Cover and place in the fridge.
Preheat your oven to 400°F.
Add 1 slice of bacon to the bottom of each muffin tin, wrapping it slightly up the sides to form a small cup. Bake for 20 minutes until crispy. Remove from oven and let cool slightly.
When bacon is cool to the touch, add each bacon cup to a large plate or serving dish. Fill with lettuce, tomatoes, and a drizzle of dressing. Garnish with avocado if desired.

Nutrition

Serving Size: 1 BLT cup
Calories: 79
Fat: 6g
Carbohydrates: 3g
Fiber: 2g
Protein: 4g

Keywords: keto blt

By: Corina Nielsen-Thomas, CN
Title: Keto BLT Sandwich
Sourced From: perfectketo.com/keto-blt/
Published Date: Sat, 21 May 2022 13:00:07 +0000

Frequently Asked Questions

Can you eat rice while on keto?

Hesitating? People are often unsure whether or not to include rice in a ketogenic diet. It is possible to incorporate rice into your ketogenic diet, but it could be detrimental to your well-planned diet.

Rice, a carbohydrate made from grains, packs a lot of energy per portion. You should limit the amount of rice you eat, whether it's white, brown, or wild. Certain varieties, like the cauliflower and broccoli rice are low in carbohydrates, yet still provide essential nutrients, including vitamin C, fiber, and even protein.

Cauliflower is a good choice for anyone trying to avoid eating rice while maintaining ketosis. Even though cauliflower is a great substitute, you should still be aware of some important tips before you start to incorporate it into your meals. Make sure to carefully portion out the ingredients and check the package for any extra ingredients. Bake instead of fry to cut calories; use healthy fats like avocado to flavor your food; and ensure adequate hydration throughout your day to avoid bloating due to any starches from rice.

A healthy grain such as cauliflower rice or low-carb alternative like cauliflower rice may help to boost essential vitamins and minerals. It can also provide a pleasant texture that will support a successful ketogenic diet. Are you wondering if keto rice is good for you? Choose the right variety of rice, but limit how many you eat with each meal. Avoid adding any additional ingredients that may negate the natural nutritious benefits of this delicious grain.

Is alcohol allowed on a keto diet.

Questioning what you can and cannot do while limiting carbohydrates is a sensible way to approach the keto diet. It is important to be mindful when you consume alcoholic drinks.

The answer is - it depends. Some alcoholic drinks may not be keto-friendly. How much alcohol you consume will impact how much carbohydrate you get each day.

Therefore, you need to choose wisely and understand that just because an alcoholic beverage doesn't have visible carbs doesn't mean it is well aligned with the keto lifestyle - as it might still increase your blood sugar levels. Before making a decision, you should consider other factors, such as calories.

Moderation is crucial when you are drinking alcohol on a diet low in carbs to maximize its benefits and avoid any potential drawbacks that could affect your fitness or weight loss goals.

Informed decisions lead to better decisions. Before you reach for low-carb beverages, make sure to pay attention to every detail.

Can you eat keto fruit?

You might be curious if you can eat fruits on a Keto diet. The answer is yes, but with caution.

To stay in ketosis and burn fat, the idea is to keep carbs to a minimum. A healthy and balanced keto diet can include some fruits.

Low-carb fruits are acceptable for keto meals, but they should not be eaten in excess. Carb contents vary greatly between individual fruits. Bananas have more carbs than bananas. Avocados are low in carbohydrates.

Your body uses sugar in fruits to produce energy. When you're trying to achieve nutritional ketisis, too much sugar can cause high blood sugar levels and lead to rapid weight loss. It is important to limit how many sugary foods you consume.

Fresh fruit is better than processed or sugary snacks. It provides essential vitamins, minerals and fibre that help fuel the body without adding extra carbs like desserts or candy bars.

If you are unsure whether eating fruit on the ketogenic diet is right for you, remember that fresh fruits are often healthier than sugary treats. But only if you eat a small amount at a time.

What happens when you exceed 20 carbs in keto?

What happens to keto if you eat more than 20 carbs? This is a critical thought that must be considered. Too many carbs can cause weight gain or stall weight loss.

To unravel the puzzle of how much carbohydrate is enough, you need to understand how carbohydrates interact with your body as well as how fast your body processes them.

Avoiding too many processed carbs when following a low carbohydrate diet such the ketogenic diet is key. It is important to not exceed your body's energy requirements. That means you should reduce your carbohydrate intake by no more than 20g per daily. You must be careful about your daily carbohydrate intake if you want to maintain ketosis. Too much can cause imbalances and hinder progress.

Overall, it pays off greatly to stay within the prescribed limits of what a ketogenic diet recommends for optimal health and maximum results when tracking macronutrient content in one's food choices. Doing this will increase the efficiency of your body's breakdown of these macro components to fuel energy production. This is a crucial step in achieving a sustainable weight loss and physiological equilibrium.

Is keto right?

Investigating what is "right" for you and your journey means making a deliberate choice to ask hard questions and do your research. The keto diet, which has been popular for many years, is still very popular. It is believed to have health benefits that go beyond weight loss.

Ask yourself: What are my health goals. Are you looking to lose weight, increase mental clarity, or balance your gut microbiome? While no one-size-fits-all method exists, keto can be a great place to start if done conscientiously.

Keto works on controlling the number of carbohydrates consumed, working best with an average of 20 grams per day. This causes our bodies to enter a biochemical condition known as nutritional ketosis. It basically uses fat instead of sugar or glucose as our energy source. You may find it difficult to stick with this strict carb limit initially, but over time you will adjust and master it.

You should be able to see positive metabolic effects by following the ketogenic diet as long as your nutritional quality is strong and you continue to eat healthy fats such as Omega 3 fatty acid and other beneficial mono/polyunsaturated oils found in avocados and salmon.

If you balance your nutrient intake with keto, it can be very sustainable. Make sure to eat real whole foods and eat small portions. Keto can be very beneficial for you if done right. Make sure to take the time and research it through trusted sources before making any major changes.

What is lazy keto vs keto?

Knowing the difference between lazy or keto is essential to determine which one will best suit your lifestyle. A traditional ketogenic diet (higher in fats, moderate in proteins, and low in carbs) benefits weight loss, mental clarity, energy regulation, and more. Lazy keto provides a more accessible way to lose weight and limit your carb intake.

Lazy keto, on the other hand, pays less attention to accurate macronutrient tracking. Instead of focusing on a basic lower carb model with fewer restrictions on foods but still reaping many of the benefits conventional keto diets: weight loss, mental clarity or improved appetite management, lazy Keto is more focused on a low-carb option. It is often used as a starting point for people who are new to keto.

Keto requires hours of research to find recipes that follow dietary guidelines and calculate macro-nutrient amounts when cooking meals. This can be tedious but effective as your carb intake decreases while your fat consumption increases. Lazy keto, as its name implies, is a more relaxed approach to low-carb eating. It doesn't require precise calculations and requires less research.

Summary: Traditional ketogenic diets can be intense and highly beneficial. However, lazy keto is an alternative for those who are unable to stick to a strict diet plan. It allows for consistent results without being tied down with tedious number crunching each meal.

Statistics

When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)
But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)

External Links

How To

Ketogenic Diet: Exercise in the Ketogenic Diet

It is vital to keep your lifestyle healthy by incorporating exercise into your daily life. Ketogenic Dieting can help you achieve your goals by creating the optimal conditions to shed excess fat, build lean muscle, and other health benefits.

You want to see a change in your body that is stylish, but also long-lasting. For best results, it is recommended that one seek professional guidance during the exercise process.

It's not enough to burn calories. You also need to consider creating programs that are specific to each person's needs and concerns. Intense Strength Training (HIIT), has gained popularity as a way to quickly increase metabolism and give structure to your body.

Alternatively, one could adopt low-resistance training, allowing oneself plenty of rest during cardio exercises such as walking or jogging while still achieving substantial results without risking further injury or fatigue.

Ketogenic dieting coupled with regular workouts allows you to gain greater control over what you eat and how you feel, providing a unified path for gaining physical strength, improved mental clarity, and all-around balance & wellness. If you adhere to your doctor's advice, the combination creates a steady progression with few side effects.