Classic BLT Sandwich (Low-FODMAP)

I love a good sandwich – pretty much any kind will do – but the BLT has always been one of my favorites. I bet I ate three hundred of them throughout my undergraduate years of college, where we had a little deli on campus that accepted my meal plan for food. I know, I know…that much bacon is nuts…but hey, I was young and crazy with no PI-IBS yet. I would not trade those days of BLT living.

That being said, I still love a good BLT (although I don’t eat them nearly as often). One of the first things I figured out how to make on the low-FODMAP diet was actually a BLT. They’re quick, easy, and you just can’t beat the taste…what’s not to love? That’s exactly why I decided to share my recipe with you today.

Utensils/appliances you’ll need:

  • A microwave-safe plate to cook the bacon
  • A small baking sheet for the hoagies
  • A cutting board and knife
  • A spreading knife

The Recipe

Ingredients you’ll need:

  • Two gluten-free hoagie buns (We use Schar Gluten-Free Hoagie Rolls from our local Walmart Neighborhood Market.)
  • 6-8 slices of Boar’s Head Naturally Smoked Imported Sliced Bacon (We love, love, love this kind because it’s just plain bacon but tastes phenomenal. Seriously…the best low-FODMAP bacon on the market and completely safe, too. If you’re local, you can find it at Kroger.)
  • A large red tomato
  • Spinach
  • Chosen Foods Keto Mayonnaise, to taste (We use this kind because many other mayonnaise brands have high-FODMAP ingredients; if you use another brand, be on the lookout in the ingredient labels! Also note that this is the same type of mayo I recommended in previous recipes – the name just changed from coconut mayo to Keto mayo.)


  • Preheat the oven to the specifications on the Schar hoagies package.
  • Place several paper towels on your microwave-safe plate, followed by the bacon and another layer of paper towels over the bacon. Cook to desired crispiness according to package directions.
  • While the bacon is cooking, heat the Schar hoagies per the package directions.
  • Grab your cutting board and thinly slice the red tomato, keeping in mind that tomato has daily FODMAP limits – don’t go too thick!
  • Once the bread and bacon are done, spread a layer of the Chosen Foods Keto mayo over the inside of your sandwich. Then place your bacon, a few spinach leaves, and tomato slices on the bread.

That’s it! You’re ready to serve. I personally like to eat my BLT with a side of french fries or Good Crisp Company Gluten-Free Original Potato Crisps and some natural almonds, but you could do any other low-FODMAP side of your choosing. Enjoy!

3 Replies to “Classic BLT Sandwich (Low-FODMAP)”

  1. I love Schar breads! Very good for gluten free. I haven’t seen that mayo but I will look for it next time at the store. Sounds interesting. Does the coconut oil give a coconut flavor to it at all?


    1. We can’t taste any coconut in it…just regular mayo…and my husband doesn’t like the flavor of coconut that much so I feel like he would be a pretty good judge. We discovered Schar a few months ago when Udi’s became scarce in our area, and I’m glad we found it! Much more available (at least where we are).

      Liked by 1 person

      1. That’s funny! I asked because my husband doesn’t like coconut, haha. We have a pretty good supply of both Udi’s and Schar around here. It’s so nice to have options.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: