Gluten-Free BLAT (Bacon, Lettuce, Avocado, Tomato) Sandwich
Need a gluten-free sandwich that actually holds up in the lunchbox and gets eaten? This BLAT sandwich filling – that’s Bacon, Lettuce, Avocado and Tomato – is the perfect mix of classic flavours, lunchbox practicality, and gluten-free sandwich satisfaction.
Whether you layer it in regular gluten-free bread, tuck it into wraps, or turn it into mini sandwich skewers, this combo hits all the right notes: crispy, creamy, fresh and just a little bit indulgent.
Why This Gluten-Free BLAT Works for Kids’ Lunchboxes
We all know gluten-free bread can be… well, not the most exciting. It has improved a lot over the years, but it’s often dry and fragile compared to it’s glutenous cousins. That’s why the right sandwich filler is key – and this BLAT nails it.
Here’s why it works so well:
- Gluten-free and nut-free
- Perfect texture contrast – creamy avocado + crisp bacon + crunchy lettuce
- Satisfying without being messy or soggy
- Kid-friendly flavours
- Ideal for gluten free mini sandwiches, wraps, or sandwich on a stick style lunchbox ideas
Ingredients To Make BLATs
This makes enough for 2 gluten-free sandwiches:
- 4 slices cooked crispy bacon
- 4 lettuce leaves (e.g. iceberg or cos)
- 4 tomato slices (salted and patted dry)
- ½ ripe avocado, mashed with lemon juice and 2 tsp mayonnaise
- Gluten-free bread, wrap, or mini rolls of choice
How To Make Gluten-Free BLATs
Step 1: Lightly toast your gluten-free bread (it helps to improve structure and prevent sogginess).
Step 2: Mash avocado with a squeeze of lemon juice. Spread avocado (and optional mayo) on the bread.
Step 3: Layer bacon, lettuce and tomato – placing the lettuce between bread and tomato to create a moisture barrier.
Step 4: Slice and pack!
Variations of BLATs to Try
Want to mix it up or tailor it to your, or your child’s preferences?
🥪 Add-ins & swaps:
- Add a slice of cheese for extra creaminess and protein
- Use turkey bacon or ham if preferred
- Try spinach or rocket in place of lettuce
- Add a fried or hard-boiled egg for extra protein
- Add a pinch of sea salt or pepper to enhance flavour
🍞 Different ways to serve:
- Use gluten-free mini rolls for slider-style sandwiches
- Turn into BLAT sandwich sticks or sandwich skewers (great for picky eaters!)
- Serve in a wrap or lettuce cup for a low-carb option
- Add to a gluten free sandwich platter for a lunch or gluten-free party spread
- Pack with extra veggies or fruit for a complete meal
Storage Tips
Want to prep this ahead for the lunchbox? Here’s how to keep it fresh:
- Keep all wet ingredients separate until assembly – especially the tomato.
- If prepping avocado mash in advance, add lemon juice and store in an airtight container with cling film pressed on top to reduce browning.
- Toast the bread lightly and let it cool before assembling to avoid trapping steam.
- Assemble in the morning, or keep filling separate and DIY at lunchtime if possible.
- If packing into lunchboxes, wrap tightly in baking paper or use a bento-style box for stability.
Tips for Gluten-Free Success
- Toasting GF bread makes a big difference in structure and flavour.
- Pat tomato slices dry and layer them between lettuce and bacon to avoid sogginess.
- Use firm gluten-free sandwich loaves, mini buns or wraps.
- Add a slice of cheese or lettuce next to the bread to act as a moisture barrier.
- Works beautifully in lunchbox-friendly alternative sandwich ideas like wraps, sticks or sliders.
Frequently Asked Questions – Gluten-Free BLATs
Can I make a BLAT sandwich the night before?
You can prepare the components ahead of time, but it’s best to assemble in the morning to avoid soggy bread – especially if using soft gluten-free bread. Store your avocado mash with lemon juice to prevent browning, and keep tomato slices dry and separate until ready to build.
How do I stop gluten-free sandwiches from going soggy?
Use moisture barriers like lettuce or cheese between wet ingredients (like tomato or avocado) and the bread. Toasting gluten-free bread also helps it hold together better and reduces sogginess.
What kind of gluten-free bread works best for sandwiches?
Look for firmer gluten-free sandwich loaves, toasted slices, mini rolls, or wraps. Softer breads may crumble or go soggy unless layered well. Brands that hold their shape and reheat nicely also work great.
What is a good substitute for mayo on BLATs?
You can skip mayo entirely and let the avocado mash do the job – it adds creaminess and healthy fats. Other options include hummus, plain Greek yogurt, or a dairy-free spread if needed.
What’s the secret ingredient in a BLAT sandwich?
It’s the avocado! While a traditional BLT is delicious, the avocado brings a creamy, buttery element that ties everything together. Plus, it helps balance the saltiness of the bacon and adds moisture (especially helpful with gluten-free bread).
Is bacon allowed in school lunchboxes?
Most schools allow bacon in lunchboxes, but if you’re packing for a school with dietary restrictions, swap bacon for ham, turkey, or veggie rashers as needed.
Can I use turkey or vegetarian bacon instead?
Yes! This BLAT filling works well with turkey bacon, ham, or even a vegetarian bacon alternative. Just make sure whatever you’re using is fully cooked and cooled before assembling.
Can I serve this BLAT as something other than a sandwich?
Definitely. Try it in lettuce cups, wraps, gluten-free mini sliders, or as fun sandwich sticks or kebabs. It also works beautifully on a gluten free sandwiches platter for family lunches or parties.
This Gluten-Free BLAT is more than just a classic sandwich – it’s a brilliant, lunchbox-friendly, nut-free, and gluten-free sandwich filling that delivers real flavour and texture. Whether you pack it up in a wrap, serve it as gluten free mini sandwiches, or skewer it for a fun sandwich kebab alternative, it’s a flexible and tasty option for all ages.
Gluten-Free BLAT Sandwich Filling (Bacon, Lettuce, Avocado & Tomato)
Ingredients
- 4 slices cooked crispy bacon
- 4 lettuce leaves (e.g. iceberg or cos)
- 6-8 tomato slices (salted and patted dry
- ½ ripe avocado, mashed
- 1 teaspoon lemon juice
- 2 teaspoons gluten-free mayonnaise
- 4 slices gluten-free bread, or gluten-free wrap
Instructions
- Lightly toast your gluten-free bread (it helps to improve structure and prevent sogginess).
- Mash avocado with a squeeze of lemon juice. Spread avocado (and optional mayo) on the bread – about 1 tablespoon per bread slice.
- Layer bacon, lettuce and then tomato – then place an extra few lettuce leaves on top of the tomato again, just to create a moisture barrier.
- Salt and pepper as desired, close up your sandwich and slice!
Did you make this recipe?
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