Waffle House Bacon Lettuce and Tomato (BLT) Sandwich Price, Calories, Nutrition & Complete Guide 2026
$6.25 | 375 Calories
If you’re a fan of classic sandwiches, the Bacon Lettuce and Tomato (BLT) at Waffle House is a must-try. Known for its fresh ingredients, simple preparation, and balanced flavor profile, the BLT is a popular choice for breakfast, lunch, or a light dinner. With 375 calories and a price of $6.25, it’s both affordable and satisfying.
This article will provide a complete guide to the BLT, including its nutrition, calorie content, ingredient breakdown, health benefits, meal customization, pros and cons, and how it compares to other Waffle House favorites. Whether you’re counting calories, tracking macros, or just want to know more about your favorite sandwich, this article covers everything you need.
What is the Waffle House Bacon Lettuce and Tomato (BLT) Sandwich?
The BLT is a classic American sandwich consisting of crispy bacon, fresh lettuce, ripe tomatoes, and mayonnaise, all served on toasted bread. At Waffle House, the sandwich maintains its traditional preparation, offering a perfect balance of savory, fresh, and crunchy textures.
Unlike other heavy menu items like the Chicken Sandwich Deluxe with Hashbrowns or the Grilled Chicken Sandwich, the BLT is lighter while still providing enough protein and flavor to satisfy cravings.
Waffle House BLT is perfect for:
- Quick lunch or snack options
- Low-calorie meal enthusiasts
- Those looking for a balanced, classic and Chicken Sandwich
Ingredients in the BLT
The key ingredients in a Waffle House BLT include:
- Bacon – cooked crispy for texture and flavor
- Lettuce – fresh, shredded iceberg lettuce
- Tomatoes – ripe, sliced fresh
- Mayonnaise – smooth and creamy spread
- Bread – toasted to perfection
Each ingredient contributes to both flavor and nutritional value. Bacon provides protein and fats, while lettuce and tomatoes add fiber, vitamins, and minerals.
BLT Nutrition Facts at Waffle House
Here’s a detailed breakdown of the nutrition content of the BLT sandwich:
| Nutrient | Amount per Sandwich |
|---|---|
| Calories | 375 kcal |
| Total Fat | 20g |
| Saturated Fat | 7g |
| Trans Fat | 0g |
| Cholesterol | 40mg |
| Sodium | 800mg |
| Total Carbohydrates | 32g |
| Dietary Fiber | 3g |
| Total Sugars | 6g |
| Protein | 14g |
Note: These values are based on standard serving sizes at Waffle House. Customizations like adding extra bacon or cheese will affect the totals.
Daily Value (%DV) of the BLT Sandwich
Understanding how the BLT fits into your daily diet is essential for healthy eating. Based on a 2,000-calorie diet, here’s the approximate % Daily Value:
- Total Fat: 31% DV
- Saturated Fat: 35% DV
- Cholesterol: 13% DV
- Sodium: 35% DV
- Total Carbohydrates: 12% DV
- Dietary Fiber: 12% DV
- Protein: 28% DV
These numbers show that while the BLT provides a decent amount of protein, it also contains a moderate level of fat and sodium, which is typical for a bacon-based sandwich.
Meal Customization Options
One of the advantages of Waffle House menu items is customization. With the BLT, you can:
- Remove mayonnaise for a lower-calorie option
- Add extra bacon for more protein
- Substitute whole wheat bread for extra fiber
- Add cheese for a richer flavor
You can even pair it with sides like Hashbrowns or a Breakfast Grits Bowl for a more filling meal.
Pros and Cons of the Bacon Lettuce and Tomato Sandwich
To help you decide if this classic sandwich is right for you, here’s a quick pros and cons table:
| Pros | Cons |
|---|---|
| Affordable at $6.25 | Moderate sodium content (800mg) |
| Balanced flavor – fresh and crispy | Contains saturated fat (7g) |
| High in protein (14g) | Not suitable for low-fat diets |
| Quick meal option | May be too small for very hungry customers |
| Can be customized | Not gluten-free (contains bread) |
How the BLT Compares to Other Waffle House Sandwiches
For fans of the Waffle House menu, here’s a comparison with some similar items:
- Chicken Sandwich Deluxe with Hashbrowns – 680 calories, heavier meal with more protein
- Grilled Chicken Sandwich – 620 calories, healthier grilled option
- Texas Cheesesteak Melt with Hashbrowns – 835 calories, rich and indulgent
- Angus 1/4 LB Hamburger Deluxe – 690 calories, classic beef option
Compared to these, the BLT is lower in calories, easier to digest, and ideal for lighter meals.
Health Benefits of the Bacon Lettuce and Tomato Sandwich
While often considered a simple indulgence, the BLT offers some nutritional benefits:
- Protein-rich: The bacon provides essential protein for muscle repair and satiety.
- Fiber: Lettuce and tomato add dietary fiber to support digestion.
- Vitamins & Minerals: Tomatoes are rich in vitamin C and potassium.
- Customizable: Easy to make lower-calorie or higher-protein by adjusting ingredients.
For health-conscious individuals, pairing the BLT with Hashbrowns Scattered or a Side of Eggs can help balance the meal.
Serving Suggestions
The BLT is versatile and pairs well with several Waffle House menu items:
- Breakfast Combo: Pair with Bacon, Egg & Cheese Hashbrown Bowl for a hearty morning meal.
- Light Lunch: Serve with a small portion of Hashbrowns All The Way for added flavor.
- Healthy Option: Add extra lettuce or substitute whole wheat toast for a fiber boost.
Waffle House BLT Calorie Tracking and Nutrition Calculator
If you want to track your calories while enjoying a BLT, Waffle House offers tools like the Waffle House Nutrition Calculator. This allows you to:
- Calculate total calories for your meal
- Monitor fat, cholesterol, sodium, and sugar intake
- Customize portion sizes for accurate nutrition totals
Using the calculator helps maintain a balanced diet while enjoying your favorite menu items like Bacon Biscuit or Sausage Egg & Cheese Biscuit.
BLT Ingredients vs. Other Sandwiches
Here’s a quick ingredient comparison to other Waffle House sandwiches:
| Sandwich | Key Ingredients | Calories |
|---|---|---|
| BLT | Bacon, lettuce, tomato, mayo, bread | 375 |
| Chicken Sandwich Deluxe | Fried chicken, lettuce, tomato, mayo, bun | 680 |
| Grilled Chicken Sandwich | Grilled chicken, lettuce, tomato, bun | 620 |
| Texas Cheesesteak Melt | Beef, cheese, onions, peppers, bun | 835 |
| Bacon Egg & Cheese Biscuit | Bacon, egg, cheese, biscuit | 540 |
The BLT stands out for its lighter, fresh profile while still offering protein and satisfaction.
Tips for Ordering the Perfect Bacon Lettuce and Tomato
To get the best BLT experience at Waffle House:
- Request crispy bacon for maximum crunch.
- Ask for extra tomato or lettuce if you want a fresher taste.
- Skip mayonnaise or ask for a lighter spread for a lower-calorie option.
- Pair with a healthy side, like Hashbrowns Loaded or Breakfast Grits Bowl.
- Use the nutrition calculator to track macros.
Frequently Asked Questions (FAQs)
What is the price of the BLT at Waffle House?
The BLT Price $6.25 and contains 375 calories, making it a light and affordable option.
Can I customize the BLT at Waffle House?
Yes! You can adjust ingredients, remove mayonnaise, add extra bacon, or substitute bread to meet dietary needs.
How healthy is the BLT compared to other sandwiches?
The BLT is lower in calories and fat compared to sandwiches like Chicken Sandwich Deluxe or Texas Cheesesteak Melt.
Does the BLT contain gluten?
Yes, standard BLT uses toasted bread. You may need to request a gluten-free alternative if available.
Can I track BLT calories easily?
Absolutely, the Waffle House Nutrition Calculator helps you calculate calories, fat, protein, and other nutrients accurately.
Conclusion
The Bacon Lettuce and Tomato (BLT) at Waffle House is a classic, affordable, and nutritious sandwich that fits perfectly into a balanced diet. With 375 calories, high protein content, and fresh ingredients, it’s ideal for breakfast, lunch, or a light dinner.
Whether you’re a health-conscious eater or just craving a delicious classic sandwich, the BLT is versatile and customizable. Pair it with sides like Hashbrowns or a Breakfast Grits Bowl for a complete meal.
For anyone tracking calories or macros, the Waffle House Nutrition Calculator ensures you stay on track while enjoying all your favorite menu items. Enjoy the classic taste of bacon, fresh lettuce, and ripe tomatoes in every bite of Waffle House’s BLT!
