BLAT Bowl

This BLAT bowl is a fresh and healthy twist on the classic bacon, lettuce, avocado, and tomato combination. Packed with crispy bacon, soft eggs, creamy avocado, crunchy greens, and a vibrant feta dressing, it’s perfect for lunch or a light dinner.

Easy to prepare and loaded with flavour, this bowl delivers the perfect balance of freshness, crunch, and richness.

Why You’ll Love This Recipe

• Healthy low-carb meal
• High in protein and healthy fats
• Quick and easy to prepare
• Packed with fresh ingredients
• Great for lunch or dinner

Ingredients

For the Bowl

• Eggs
• Mixed baby tomatoes
• White Italian dressing
• Olive oil
• Fresh chives
• Black chia seeds
• Avocado
• Streaky bacon
• Baby gem lettuce
• Baby cucumbers (qukes)
• Sauerkraut

For the Creamy Dressing

• Smooth feta
• Fresh basil
• Fresh chives
• Lemon rind
• Lemon juice
• White Italian dressing

How to Make a BLAT Bowl

Step 1: Cook the Eggs

Place eggs in a saucepan and cover with cold water.

Bring to a boil, remove from heat, cover, and stand for 4 minutes.

Cool in iced water, peel, and halve.

Step 2: Make the Creamy Feta Dressing

Blend together:

• Feta
• Basil
• Chives
• Lemon rind
• Lemon juice
• Italian dressing

Blend until smooth and season to taste.

Step 3: Prepare the Tomatoes

Combine tomatoes with:

• Italian dressing
• Olive oil

Season well and allow the flavours to develop.

Step 4: Coat the Avocado

Combine chives and chia seeds on a plate.

Press the cut side of the avocado into the mixture.

Set aside.

Step 5: Cook the Bacon

Heat olive oil in a frying pan over medium-high heat.

Cook bacon until golden and crispy.

Transfer to paper towel to drain.

Step 6: Assemble the Bowl

Arrange in a large serving bowl:

• Lettuce
• Cucumbers
• Sauerkraut
• Tomato mixture
• Eggs
• Avocado
• Bacon

Drizzle generously with the creamy feta dressing.

Tips for the Best BLAT Bowl

• Use ripe avocado for creaminess
• Crispy bacon adds the best texture
• Fresh herbs elevate the dressing flavour
• Soft-boiled eggs work beautifully in this bowl
• Add extra lemon juice for brightness

Serving Suggestions

This BLAT bowl pairs perfectly with:

• Toasted sourdough
• Grilled chicken
• Roasted sweet potato
• Sparkling water with lemon
• Fresh fruit salad

Storage Tips

• Store dressing separately for freshness
• Best assembled fresh before serving
• Keep avocado covered to prevent browning
• Bacon can be cooked ahead and reheated briefly

Recipe Variations

Extra Protein

Add grilled chicken or smoked salmon.

Vegetarian Version

Replace bacon with crispy chickpeas or halloumi.

Spicy Option

Add chilli flakes or hot sauce to the dressing.

Final Thoughts

This BLAT bowl is fresh, satisfying, and packed with flavour. With crispy bacon, creamy avocado, fresh vegetables, and herb-packed feta dressing, it’s an easy healthy meal perfect for busy weekdays or relaxed weekend lunches.