BLET (bacon, lettuce, egg & tomato)

Servings: 2 people
Carbohydrate Serves: 2.5 per person
(1 carbohydrate serve = 15 grams of total carbohydrate)

For all my non-Australian readers the BLET is just the beginning. You’ve also got your BLAT, BLEAT and BLETC. (And vegetarians don’t forget the TLAT or TLEAT.) This is a hearty Sunday morning breakfast or a quick one to whip up for picnics or breakfasts to-go. Trim your bacon and reduce your fat intake. (Main carbohydrate containing ingredients are listed in bold.)


  • 4 slices multigrain or wholegrain bread, lightly toasted
  • 4 rashers low fat bacon, trimmed of all fat (replace with grilled tofu for a vegetarian alternative)
  • 4 eggs, fried on both sides until yolk is cooked through
  • 2 tomatoes, sliced
  • 1 baby cos lettuce, leaves separated
  • Chili sauce or tomato sauce (optional)

Either grill your bacon on a rack, or pan fry it and leave it to sit on paper towelling to draw off excess fat. While your bacon and eggs are on the go, toast your bread.

Assemble your BLET at the last minute when the eggs and bacon are still warm. You could also serve a few dill pickles on the side.

Tip: This is a tasty idea for a picnic lunch.

Post-GDM suggestion: Replace your bread with a toasted turkish roll and add a good slathering of mashed avocado and barbecue sauce onto the bread before final assembly.

  • Having only JUST discovered BLET’s and the like at the end of last year I am now a convert! I would have made this a BLATE – Bacon, lettuce, avacado, tomato and egg. Looks yummy scrummy!!! xx

  • eHOP says:

    I am a vegetarian and am impressed with the selection of recipes on your website (we are often overlooked!) and love your suggestions for turning meat dishes into veggo ones. Do you have any tips for seasoning tofu to make a yummy TLAT?

    • Lisa says:

      Hey Erin. Thanks! And I’ll keep the vegetarian options coming. Try seasoning the tofu with a cumin & smoked paprika rub. If you’re non-GDM you could also add some delicious chutney.

  • Melissa says:

    AMAZING!!!!!!!!! My friend just found out she has GDM… and I want to make her a great dinner… and I’m trying to find a dessert that is going to hit her sweet tooth… do you have any suggestions?? Thanks much for this wonderful site and going to try ALL recipes (of course not all in one night).

    Truly amazed,

    • Lisa says:

      Hey Melissa! You sound like a really dedicated friend :) Glad you’ve stumbled on the GDM gold, I hope your friend finds the site helpful too. I’m actually test cooking a new dessert recipe this week and it would be great if you could test it too & let me know what you think. Lisa x

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  • Emilie says:

    I want to eat this picture right now..

  • Fiona-Row Sonia Marie Herewini says:

    Made these for breakfast and they are definitely delicious, My hubby and Dad thought so as well.

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I’m Lisa Taylor, the mum behind GDRecipes. I created this site after having GDM myself & because I love food. I’d like to inspire, motivate & support you to cook & eat well during your pregnancy with GDM & beyond. Come read my story. My kitchen is your kitchen. ... Read more

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