Easy To Make Keto BLT Salad

If you’re living the keto life but still craving that classic sandwich taste, you’re in for a treat. The Keto BLT Salad is everything you love about a BLT—without the bread! It’s full of crispy bacon, crunchy lettuce, juicy tomatoes, and a tangy dressing that brings it all together. This salad checks all the boxes for flavor, satisfaction, and keto-friendliness. Oh, and it’s ridiculously easy to make.

Ingredients You’ll Need For a good BLT Salad

Before we start, let’s round up your ingredients. For a good BLT flavor, it’s important to use the freshest and highest-quality ingredients you can get your hands on. Here’s what you need for a simple, yet delicious Keto BLT Salad:

  • 5 slices of bacon (get the thick-cut kind if possible)
  • 2 cups of Romaine lettuce, chopped (or any lettuce you prefer)
  • 1 medium tomato, diced (or a handful of cherry tomatoes, halved)
  • 1 medium avocado, cubed (adds healthy fat and creaminess)
  • 1/4 cup shredded cheddar cheese (optional but recommended)
  • 1/4 cup mayonnaise (full-fat, of course!)
  • 1 tablespoon Dijon mustard (adds a nice tang)
  • 1 tablespoon apple cider vinegar (this boosts flavor and helps cut through the richness)
  • 1 tablespoon olive oil (extra virgin is best)
  • Salt and pepper, to taste

Why Keto BLT Salad?

You might be thinking, “Why would I turn a sandwich into a salad?” Well, if you’re on a low-carb diet, bread is pretty much the enemy, right? A traditional BLT sandwich is tasty but not exactly keto-friendly with all that bread. But guess what? The star ingredients of a BLT—bacon, lettuce, and tomato—are already perfect for a keto salad.

This Keto BLT Salad isn’t just about stripping away carbs, though. You’re actually adding more flavor. Without bread in the way, the bacon stays crispier, the tomatoes pop with sweetness, and the creamy avocado ties everything together. It’s the best parts of the sandwich in a low-carb bowl. Plus, it’s way more filling than you’d expect!

Step-by-Step Instructions for the Best Keto BLT Salad

Step 1: Cook the Bacon (Get It Crispy!)

We can’t have a BLT without bacon, right? And the bacon needs to be crispy, not floppy. The texture of crispy bacon against fresh lettuce and soft avocado is unbeatable. Here’s how to do it right:

  • Heat a large skillet over medium heat.
  • Once the skillet is hot, add your bacon slices in a single layer. You might have to cook them in batches depending on the size of your pan.
  • Cook for about 4-5 minutes on each side or until your bacon reaches the desired crispiness.
  • Transfer the cooked bacon to a paper towel-lined plate to drain off excess fat. Let it cool slightly, then crumble or chop it into bite-sized pieces.

Pro Tip: If you want to save time, you can bake your bacon in the oven at 400°F for 15-20 minutes. It turns out just as crispy without the splattering mess!

Step 2: Prep the Veggies

While the bacon cools, it’s time to prep the veggies. This is the quick and easy part.

  • Chop your lettuce: You want it bite-sized but not too small, or you’ll lose that satisfying crunch. Romaine works great because it’s sturdy and crisp, but feel free to use iceberg, butter lettuce, or even spinach if you prefer.
  • Dice the tomato: One medium-sized tomato should do the trick. If you’re using cherry tomatoes, just cut them in half. The sweeter, the better. Tomatoes add freshness and a slight sweetness to balance the richness of bacon and mayo.
  • Cube the avocado: This step is crucial. Avocado adds creaminess and healthy fat to keep you full and satisfied. Just cut the avocado in half, remove the pit, scoop out the flesh, and cube it up.

Step 3: Make the Dressing

The dressing is what makes this salad next-level. We’re keeping it simple with a classic combo of mayo, Dijon mustard, and apple cider vinegar. It’s creamy, tangy, and pairs perfectly with the bacon and avocado. Here’s how you do it:

  • In a small bowl, whisk together the mayonnaise, Dijon mustard, apple cider vinegar, and olive oil.
  • Season with a pinch of salt and a little cracked black pepper. Give it a taste—if you like it tangier, add more vinegar; if you prefer creamier, add more mayo.

This dressing is thick enough to cling to the lettuce but not so heavy that it drowns the salad.

Step 4: Assemble the Salad

Now for the fun part—putting it all together!

  1. In a large salad bowl, add your chopped lettuce as the base.
  2. Top the lettuce with diced tomatoes, avocado cubes, and shredded cheddar cheese (if you’re using it). The cheese is optional, but it adds that extra savory kick and makes the salad feel more indulgent.
  3. Sprinkle the crumbled bacon over the top like crispy little jewels.
  4. Drizzle your dressing over the salad, then gently toss everything to coat.

Step 5: Enjoy!

Once everything is tossed together, dig in! You’ll taste the smoky bacon, creamy avocado, juicy tomatoes, and that tangy dressing in every bite. It’s simple but incredibly satisfying.

Keto BLT Salad Variations

Now that you’ve mastered the basic recipe, let’s talk about some fun ways to customize it. The beauty of this salad is its flexibility. You can make little tweaks here and there to suit your tastes or whatever you have in the fridge.

Add Grilled Chicken for Extra Protein

If you want to turn this salad into more of a meal, throw in some grilled chicken breast. You can cook it alongside your bacon or use leftovers from the night before. The chicken boosts the protein and makes this salad even heartier.

Swap the Mayo for Ranch Dressing

Not a fan of mayo? No problem. This salad also works beautifully with keto-friendly ranch dressing. The flavors of bacon, lettuce, and ranch dressing are a classic combination. Make sure to check the label for hidden sugars, or whip up your own ranch at home.

Use Different Greens

Romaine is traditional, but feel free to switch things up. Arugula adds a peppery bite, while baby spinach brings a mild flavor with tons of nutrients. If you like a mix, try adding a few different greens together.

Make It a BLT Bowl with an Egg

Want to take this salad to brunch territory? Add a poached or fried egg on top. When the yolk breaks, it mixes with the dressing, creating a rich, silky sauce. Plus, who doesn’t love a runny egg?

Why This Keto BLT Salad Is a Game-Changer for Low-Carb Diets

So why is this Keto BLT Salad so perfect for keto dieters? Well, here’s the breakdown:

  • Low in Carbs: The main ingredients—bacon, lettuce, avocado—are all keto staples. You won’t find any sneaky carbs here. With less than 5g of net carbs per serving, this salad fits easily into your daily carb limit.
  • High in Healthy Fats: Between the bacon, avocado, and mayo-based dressing, you’re getting plenty of good fats to keep you full and satisfied. Fat is your friend on keto, and this salad delivers.
  • Protein-Packed: Bacon adds not just flavor but also protein, which helps to keep your energy up and your hunger down. If you add grilled chicken or an egg, you’re adding even more muscle-building protein to the mix.
  • Quick and Easy: You can whip this salad up in 20 minutes or less. It’s a perfect weeknight meal when you want something tasty but don’t have hours to spend in the kitchen.
  • Customizable: This salad is super versatile. Want more veggies? Throw in some cucumbers or bell peppers. Prefer turkey bacon? Go for it. You can adapt it to your personal tastes while still keeping it keto-friendly.

The Salad That Satisfies

A Keto BLT Salad might sound too simple, but that’s the beauty of it. Sometimes, less is more. This salad brings together classic flavors in a low-carb way that doesn’t leave you feeling deprived. Whether you’re on a keto journey or just looking for a quick and satisfying meal, this salad delivers.

With crispy bacon, creamy avocado, and a tangy dressing, it’s got everything you crave without the carbs you don’t need. Give it a try, and you’ll see why this salad deserves a regular spot on your keto meal plan. Enjoy!

Nutritional Info (Per Serving):

  • Calories: 450
  • Fat: 40g
  • Protein: 12g
  • Net Carbs: 4.5g

This Keto BLT Salad is proof that you don’t need bread to enjoy the best parts of a BLT. Let’s face it, it’s all about the bacon anyway!

Conclusion

The Keto BLT Salad is more than just a low-carb version of a classic sandwich—it’s a game-changer for anyone looking to keep their meals both flavorful and keto-friendly. Packed with crispy bacon, fresh veggies, and a creamy, tangy dressing, this salad delivers everything you love about a BLT without the guilt or carbs. Plus, it’s easy to make, customizable, and loaded with healthy fats to keep you satisfied.

Whether you’re looking for a quick weeknight dinner or a filling lunch, this salad has you covered. The best part? It’s flexible enough to tweak to your own tastes—add grilled chicken, switch up the greens, or even top it with a fried egg for extra flair.

Once you try this Keto BLT Salad, it’ll likely become a go-to in your keto recipe rotation. It’s quick, tasty, and hits the spot every single time.

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Easy To Make Keto BLT Salad

A quick and delicious Keto BLT Salad packed with crispy bacon, fresh veggies, creamy avocado, and a tangy homemade dressing. Perfect for anyone on the keto diet, this low-carb meal is ready in just 20 minutes. It’s a flavorful, satisfying lunch or dinner that fits right into your keto lifestyle.

  • Author: Jane Summerfield
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 2 servings 1x
  • Category: Salad
  • Method: Stovetop
  • Cuisine: American, Keto, Low-Carb

Ingredients

Scale
  • 5 slices of bacon, thick-cut
  • 2 cups Romaine lettuce, chopped
  • 1 medium tomato, diced (or a handful of cherry tomatoes, halved)
  • 1 medium avocado, cubed
  • 1/4 cup shredded cheddar cheese (optional)
  • 1/4 cup mayonnaise, full-fat
  • 1 tablespoon Dijon mustard
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions

  • Cook the Bacon: Heat a skillet over medium heat. Cook the bacon until crispy, about 4-5 minutes per side. Drain on a paper towel, then crumble.
  • Prep the Veggies: Chop the lettuce, dice the tomato, and cube the avocado.
  • Make the Dressing: In a small bowl, whisk together mayonnaise, Dijon mustard, apple cider vinegar, and olive oil. Season with salt and pepper to taste.
  • Assemble the Salad: In a large bowl, combine the lettuce, tomato, avocado, cheddar cheese, and crumbled bacon. Drizzle with the dressing and gently toss to combine.
  • Serve and Enjoy: Divide into bowls and enjoy immediately!

Notes

  • You can bake the bacon at 400°F for 15-20 minutes instead of cooking it in a pan.
  • Add grilled chicken or a fried egg for extra protein.
  • For a dairy-free option, skip the cheese.

Nutrition

  • Serving Size: 1 serving
  • Calories: 450
  • Sugar: 2g
  • Sodium: 900mg
  • Fat: 4g
  • Saturated Fat: 10g
  • Unsaturated Fat: 28g
  • Trans Fat: 0g
  • Carbohydrates: 6g
  • Fiber: 2g
  • Protein: 12g
  • Cholesterol: 70mg

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