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This BLT Salad packs all the traditional flavors of a classic BLT sandwich, but without the carbs. You won’t even miss the bread!

BLT Salad on White Plate with Side of Dressing and Dish of Sliced Scallions

What’s not to love about a fabulous bacon lettuce and tomato sandwich, right? Actually, the only thing I don’t like about it is the carbs. But that’s an easy fix; just make it in salad form instead!

Healthy BLT Salad

Healthy means different things to different people, depending on their lifestyle and way of eating. For me, healthy means avoiding highly processed foods as much as possible. Basically, shopping mostly along the perimeter of the grocery store (produce, dairy, and meat) and avoiding the center aisles (with items like canned and boxed food) whenever I can.

This salad recipe is free of gluten, grains, and refined sugar. It focuses on vegetables first and foremost, and additionally uses a little bit of beef bacon.

Because I always keep a good-quality mayo on hand, I whip up a quick creamy mayo-based dressing for this recipe. Because what’s a BLT (of any kind) without mayo, right?!

Bacon Lettuce Tomato Scallion on White Cutting Board

BLT Salad Keto

As written in the recipe below, this salad is keto and will easily fit into a ketogenic lifestyle.

BLT Salad Paleo

To make this recipe paleo friendly, simply use unsweetened canned full-fat coconut milk in place of the heavy whipping cream in the dressing.

BLT Salad with Small White Pitcher of Dressing on the Side

BLT Salad Variations

In its most basic form, what makes a BLT is bacon, lettuce, and tomato. As a kid, BLT sandwiches were in our regular summertime dinner rotation, and it was one meal that everyone went crazy for! Once you have those three base ingredients, you can tweak the salad to suit your tastes or health goals. For example, bump up the protein or add healthy fats!

Pro Tip: Fry up a double batch of bacon and use it to make salads again later in the week.

BLT Chicken Salad

Adding chicken is a great way to bump up the protein! You can cook your chicken on the grill, pan-sear it (chicken cutlets work great for this), or even use leftover roast chicken.

BLT Salad with Description

Salad with Bacon and Avocado

Avocado is a delicious way to increase the healthy fat in a BLT salad! I usually go with half of an avocado per serving.

A Note About Beef Bacon

I like bacon, but I don’t eat pork and I really don’t like turkey bacon. Because of this, it’s hard for me to find a bacon product I like! Recently I found beef bacon (i.e., beef navel) at Whole Foods (the Wellshire Farms brand). It tastes great, and I love that it’s raised without antibiotics and has no added hormones or artificial ingredients. And it fries up very similar to regular bacon!

Please note that this isn’t sponsored, I just really love this product and wanted to share for those of you who are looking for beef bacon. Because I know how hard it can be to find a great product!

Front View of Bacon Lettuce Tomato Salad with Fork on Plate

More BLT Recipes That Aren’t Sandwiches:

Top View of Healthy BLT Salad with Fork and Knife on Plate
Did you make this recipe? Please rate it and leave a comment below because I love hearing from you! You can also tag @anediblemosaic on social media. To stay up-to-date FOLLOW ME on Instagram, Twitter, and Facebook. Xoxo, Faith

BLT Salad

Prep Time10 minutes
Servings: 1 serving
This BLT salad packs all the traditional flavors of a classic BLT sandwich, but without the carbs!

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  • 2 cups chopped green leaf lettuce
  • 1/2 medium tomato chopped
  • 1 scallion green and white parts, thinly sliced
  • 3 slices beef bacon cooked until crispy and chopped


  • For the dressing, whisk together all ingredients in a small bowl.
  • For the salad, arrange all ingredients in a shallow bowl or on a plate.
  • Drizzle the dressing on top of the salad and serve immediately.


  • Net Carbs: 4g per serving (whole recipe is 1 serving)
  • Fry up a double batch of bacon and use it to make salads again later in the week.
  • Make this salad dressing up to 2 days again and store it covered in the fridge until using.


Calories: 261kcal | Carbohydrates: 6g | Protein: 10g | Fat: 22g | Saturated Fat: 6g | Cholesterol: 40mg | Sodium: 568mg | Potassium: 406mg | Fiber: 2g | Sugar: 3g | Vitamin A: 6075IU | Vitamin C: 17.3mg | Calcium: 26mg | Iron: 0.8mg

Nutritional information is automatically calculated and should be used as an approximate.

Course: Salad
Cuisine: American
Keyword: BLT Salad

Share it with me on Instagram and leave a comment to let me know your thoughts!

Healthy BLT Salad (Low Carb) Recipe Pin

Disclosure: This post contains Amazon affiliate links to products I believe in, which means that even though it doesn’t cost you anything extra, I will receive a small amount of money from the sale of these items. Thank you for helping to support An Edible Mosaic!

Faith, author of An Edible Mosaic.
About Faith

I’m the writer, recipe developer, photographer, and food stylist behind this blog. I love finding the human connection through something we all do every day: eat! Food is a common ground that we can all relate to, and our tables tell a story. It’s my goal to inspire you to get in the kitchen, try something new, and find a favorite you didn’t know you had.

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