How to Make Avocado, Lettuce, and Tomato Sandwiches

Have a healthier version of the BLT for lunch.

Packed with heart-healthy monounsaturated fats and high in fiber, these sandwich stackers are a healthier version of the BLT that leave you feeling satisfied without any of the saturated fat. They're perfect for an outdoor cookout or even a low-key summer evening supper when you don't want to spend all of your time prepping in the kitchen. Watch the video for the recipe and the step-by-step demonstration.


2 tablespoons fat-free mayonnaise

8 (1-oz.) slices whole-grain bread with flaxseed, toasted

4 large leaves of romaine or Boston lettuce

1 large ripe tomato, thinly sliced

1 sliced peeled avocado

12 very thin slices of cucumber

4 (.77-ounce) slices of reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace)


1. Spread mayonnaise on the 8 slices of bread.

2. Layer 4 slices with 1 lettuce leaf, 1 slice tomato, 1 slice avocado, 3 slices cucumber, and 1 slice cheese; top with remaining bread slices. Cut sandwiches in half diagonally.

Nutrition Information

Calories per serving: 305

Fat per serving: 16g

Saturated fat per serving: 5g

Monounsaturated fat per serving: 7g

Polyunsaturated fat per serving: 2g

Protein per serving: 12g

Carbohydrate per serving: 32g

Fiber per serving: 7g

Cholesterol per serving: 20mg

Iron per serving: 2mg

Sodium per serving: 359mg

Calcium per serving: 230mg

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