BLT Salad Recipe

This BLT Salad Recipe is perfect for a tasty low-carb lunch or side dish, especially when you have fresh tomatoes from the garden. But this salad recipe will be delicious with ripe cherry tomatoes when it’s not quite garden tomato season yet!

PIN the BLT Salad Recipe to make it later!

This BLT Salad Recipe is perfect to make for a quick and easy dinner when you have fresh garden tomatoes and want to savor them! But this is also a recipe that can help when you’re starting to crave garden tomatoes, but it’s not quite fresh tomato season yet.

The salad uses perfectly-ripe cherry tomatoes, perfectly-crisp pieces of thick-sliced bacon, Romaine lettuce, and a perfect garlicky salad dressing that adds flavor to the other ingredients. The salad is tasty with cherry tomatoes, but of course you can make this salad this with larger diced tomatoes if it’s tomato season and you have some fresh garden tomatoes! 

And the salad is low in carbs, so you might want to add more tomatoes when it’s fresh tomato season. You can also add more bacon if you like the sound of that! But seriously, no matter how you adjust the recipe this BLT Salad Recipe is always going to be quick, easy, and delicious!

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

• romaine lettuce
• diced tomatoes or cherry tomatoes
• thick sliced bacon
• green onion
• Olive Oil (affiliate link)
• white balsamic vinegar (affiliate link)
• Garlic Powder (affiliate link)
• salt and fresh black pepper to taste

Can you use other lettuce for the BLT Salad Recipe?

If Romaine lettuce is not your thing, feel free to use any lettuce you prefer for this amazing salad!

Can you make the BLT Salad with Pre-Cooked Bacon?

I first made this a few years ago with crumbled pre-cooked bacon and that was fine, but since then I’ve been making it with thick sliced bacon that’s cut in large pieces and cooked until it’s crisp, so I’m updating the recipe with new photos to show the way I like it now. You can still use pre-cooked bacon if you prefer.

How low in carbs is this easy BLT Salad Recipe?

This easy and tasty salad has only 4.3 net carbs per serving and more than 9 grams of protein!

What if you don’t have white balsamic vinegar?

I love the white balsamic vinegar that’s used in the dressing for this BLT salad recipe, and it’s a bit milder than the traditional balsamic vinegar. Using white balsamic also keeps the salad pretty. But if you don’t want to buy a special vinegar for one salad, use any balsamic vinegar you prefer; just realize that the lettuce and other ingredients will be slightly colored by the darker vinegar.

How to make BLT Salad:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. We used thick-sliced bacon, and cut it into largish pieces. (Make sure your bacon doesn’t have added sugar if you’re watching carbs.)
2. Add chopped bacon to a hot frying pan and cook until the bacon is crisp.
3. Remove bacon from the pan and drain on paper towels.
4. Some people might like to use some of the bacon fat to replace part of the oil in the dressing, your choice on that!
5. Tear up Romaine lettuce fairly small and wash lettuce in ice cold water, in a salad spinner (affiliate link) if you have one.
6. If you don’t have a salad spinner just wash lettuce in a bowl and dry with paper towels. Put lettuce in salad bowl.
7. Cut cherry tomatoes in half, or cut up larger tomatoes, whichever you are using and slice green onions.
8. Whisk together dressing ingredients. This salad would also be great with my favorite Newman’s Own Classic Oil and Vinegar Dressing (affiliate link).
9. Toss the lettuce with the dressing, then add the other ingredients and toss again.
10. If you have garden-fresh tomatoes the BLT salad will be even better, but even with the early summer cherry tomatoes I used it was amazing!

More Tasty Salads for Summer Dinners:

• Loaded Cauliflower Potato Salad
• Chopped Antipasto Salad Recipe
• Spicy Chicken Salad with Ginger and Lemon
• Perfect Low-Carb Taco Salad
• Pesto Chicken Salad

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Yield: 4 servings

BLT Salad Recipe

Prep Time 15 minutes

Total Time 15 minutes

When you need a quick low-carb lunch or pot-luck salad, this easy BLT Salad will hit the spot!

Ingredients

• 6 cups torn romaine lettuce (or a little more)
• 1 cup diced tomatoes or cherry tomatoes (see notes)
• 8 thick slices bacon
• 1/4 cup thinly sliced green onion

Dressing Ingredients:

• 4 T olive oil
• 2 T white balsamic vinegar
• 1 tsp. garlic powder
• salt and fresh black pepper to taste

Instructions

1. We used Kirkland thick-sliced bacon from Costco, and cut it into largish pieces.
2. Then add the chopped bacon to a hot frying pan and cook until the bacon is crisp.
3. Remove bacon from the pan and drain on paper towels.
4. I like torn Romaine lettuce for this salad. You want the flavors well-distributed in the salad, so tear up the lettuce fairly small.
5. Wash lettuce with ice cold water in a salad spinner (affiliate link) if you have one, or wash and dry with paper towels. (This is probably optional, but washing the lettuce in ice cold water makes it a lot more crisp.)
6. Put lettuce in salad bowl.
7. Cut cherry tomatoes in half, or cut up larger tomatoes, whichever you are using.
8. Slice green onions.
9. Whisk together dressing ingredients (or use your favorite purchased no-sugar vinaigrette.)  
10. Toss the lettuce with the dressing, then add the other ingredients and toss again.
11. Serve right away.
12. If this makes more than you'll eat at one time I'd wash the lettuce and make the dressing and store in fridge. Then cook the bacon and cut up cherry tomatoes right before you're eating the rest of the salad.

Notes

Check bacon ingredients; the Kirkland thick-sliced bacon we used has no added sugar. Definitely make this salad with chopped fresh garden tomatoes if you're lucky enough to have some!

Recipe created by Kalyn and Kara.

Nutrition Information

Yield

4

Serving Size

1
Amount Per Serving Calories 257Total Fat 22gSaturated Fat 4.7gTrans Fat 0gUnsaturated Fat 16gCholesterol 23mgSodium 398mgCarbohydrates 6.5gFiber 2.2gSugar 3.2gProtein 9.3g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

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Low-Carb Diet / Low-Glycemic Diet ? South Beach Diet Suggestions:
This Easy BLT Salad Recipe would be good for low-carb and low-glycemic diets, and personally I’d eat it for the original South Beach Diet as well. The South Beach Diet doesn’t recommend bacon because it contains saturated fat, but you could use turkey bacon if you’re being strict about that!

Find More Recipes Like This One:
Use Salad Recipes to find more salads like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for This Recipes
This tasty salad recipe with BLT sandwich flavors was first posted in 2015. The recipe was updated in 2021 with my current preference for thick-sliced bacon, and it was last updated with more information in 2025.

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