Easy Keto BLT Salad Recipe – Low Carb, High Flavor

If you’re looking for a delicious and satisfying salad that aligns with your low-carb lifestyle, the Keto BLT Salad Recipe is a must-try. This classic dish takes the beloved flavors of a traditional BLT sandwich—bacon, lettuce, and tomato—and transforms them into a keto-friendly bowl of goodness. It’s packed with crispy bacon, fresh lettuce, juicy tomatoes, and creamy avocado, all topped with a rich and tangy homemade dressing. Whether you’re following a ketogenic diet or simply seeking a refreshing yet hearty meal, this salad delivers both nutrition and flavor in every bite.

Introduction

The BLT sandwich has long been a favorite among many, but bread is off the menu for those sticking to a ketogenic diet. That’s where this Keto BLT Salad steps in. It’s everything you love about a BLT without the carbs. By ditching the bread and adding in keto staples like avocado and a high-fat dressing, this salad becomes a complete meal. Plus, it’s quick to prepare, incredibly customizable, and works perfectly for lunch, dinner, or even a picnic.

Nutrition (Per Serving):

• Calories: 420 kcal

• Protein: 15g

• Fat: 36g

• Carbohydrates: 7g

• Fiber: 4g

• Net Carbs: 3g

Prep Time: 10 minutes

Active Time: 10 minutes

Resting Time: 0 minutes

Total Time: 20 minutes

Cuisine: American

Course: Salad / Main Course

Servings: 2

Equipment Needed:

• Large salad bowl

• Frying pan or skillet

• Sharp knife

• Cutting board

• Small mixing bowl (for dressing)

• Whisk or fork

Ingredients:

For the Salad:

• 6 slices of bacon (sugar-free if strictly keto)

• 4 cups romaine or iceberg lettuce, chopped

• 1 cup cherry or grape tomatoes, halved

• 1 ripe avocado, diced

• 2 hard-boiled eggs, sliced (optional for extra protein and satiety)

• 2 tablespoons chopped red onion (optional)

For the Dressing:

• 1/4 cup mayonnaise (use avocado oil mayo for clean keto)

• 1 tablespoon apple cider vinegar or lemon juice

• 1 teaspoon Dijon mustard

• 1 garlic clove, minced (or 1/4 tsp garlic powder)

• Salt and pepper to taste

• A splash of water to thin (optional)

Instructions:

Step 1: Cook the Bacon

Heat a skillet over medium heat. Add the bacon slices and cook until crispy, turning as needed. This should take about 7–10 minutes. Once done, transfer the bacon to a paper towel-lined plate to cool and crisp up. Once cool, chop or crumble into bite-sized pieces.

Step 2: Prepare the Salad Base

While the bacon is cooking, wash and chop the lettuce. Halve the cherry tomatoes, dice the avocado, and slice the hard-boiled eggs if using. Add all these to a large salad bowl.

Step 3: Make the Dressing

In a small bowl, whisk together the mayonnaise, apple cider vinegar (or lemon juice), Dijon mustard, garlic, salt, and pepper. If the dressing is too thick for your preference, add a splash of water to thin it slightly.

Step 4: Assemble the Salad

Add the crumbled bacon to the bowl with the veggies. Drizzle the dressing over the salad and gently toss everything to combine. Make sure all ingredients are coated evenly with the dressing.

Step 5: Serve

Divide the salad into two portions and serve immediately. Garnish with extra bacon or avocado slices if desired.

Tips for Success:

• Use quality bacon: The flavor of your salad largely depends on the bacon, so opt for thick-cut and sugar-free bacon if following a clean keto diet.

• Freshness counts: Use fresh, crisp lettuce and ripe avocados for the best texture and flavor.

• Customize it: Add cheese like shredded cheddar or crumbled blue cheese for extra richness. For variety, substitute bacon with grilled chicken or turkey.

• Meal prep: You can prep ingredients like hard-boiled eggs and chopped vegetables ahead of time. Just keep the dressing separate until ready to serve.

Why This Salad Works for Keto

The ketogenic diet is all about high fat, moderate protein, and very low carbs. This Keto BLT Salad Recipe fits the bill perfectly:

• High in healthy fats: Avocado and mayonnaise-based dressing provide beneficial fats that help keep you satiated.

• Low in carbs: With only about 3g of net carbs per serving, this salad won’t kick you out of ketosis.

• Protein-packed: Bacon and optional eggs give this dish a satisfying protein boost, helping to fuel your body and curb cravings.

Variations:

• Add cheese: Shredded cheddar, mozzarella, or even parmesan can add extra flavor.

• Spice it up: Add a dash of hot sauce to the dressing or include some sliced jalapeños for a spicy kick.

• Use different greens: Try mixed greens, spinach, or arugula instead of romaine for a nutrient-rich twist.

• Make it dairy-free: Skip the cheese and double-check your mayo is dairy-free to keep the salad compliant.

Storage Tips:

While it’s best enjoyed fresh, you can store the undressed components in an airtight container in the fridge for up to 2 days. Keep the bacon, avocado, and dressing separate until you’re ready to serve to maintain freshness and texture.

Final Thoughts

This Keto BLT Salad Recipe is a game-changer for anyone looking to enjoy the indulgent taste of a BLT without the carbs. It’s simple, quick, and incredibly customizable to suit your preferences. The balance of salty bacon, creamy avocado, tangy dressing, and fresh veggies makes each bite satisfying and crave-worthy.

Whether you’re preparing a quick weekday lunch or a low-carb dinner, this salad is a reliable go-to. It’s proof that keto eating doesn’t mean sacrificing flavor—just swapping out the carbs for better, bolder choices.