Kalyn's Kitchen

BLT Salad

BLT Salad is a tasty low-carb lunch or a side dish for a low-carb meal, and this is great when it’s not quite garden tomato season yet! Of course if it’s garden tomato season, use those for this amazing salad!

PIN this salad to make it later!

Easy BLT Salad photo of finished salad in two serving bowls

This quick and easy BLT Salad is 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. I first made this a few years ago with crumbled pre-cooked bacon, 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. And I LOVE this salad!

Of course you should make salad this with 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 if 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 is always going to be quick, easy, and delicious!

What ingredients do you need for this recipe?

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

BLT Salad process shots collage showing how to make the salad

How to make this salad:

(Scroll down for complete recipe with nutritional information.)

  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. The salad would also be great with my favorite Newman’s Own Original Recipe Olive 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 salad will be even better, but even with the early summer cherry tomatoes I used it was amazing!

Easy BLT Salad photo of finished salad in two serving bowls

What are some other Tasty Salads with Bacon?

Loaded Cauliflower Mock Potato Salad 
Spinach Salad with Bacon and Feta 
Bacon, Lettuce, Tomato, and Avocado Salad
Brussels Sprouts Salad with Bacon, Almonds, and Parmesan
Red Cabbage Salad with Bacon and Goat Cheese

Easy BLT Salad close-up photo of finished salad in two serving bowls

BLT Salad

Yield 4 servings
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!


  • 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


  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.


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:



Serving Size:


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.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

Easy BLT Salad thumbnail image of finished salad in two bowls

Low-Carb Diet / Low-Glycemic Diet ? South Beach Diet Suggestions:
This Easy BLT Salad would be good for low-carb and low-glycemic diets, and personally I’d eat it for the South Beach Diet as well. The original 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 Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Historical Notes for This Recipes
This tasty salad was first posted in 2015, and the original version used crumbled precooked bacon. The recipe was updated in 2021 with my current preference for thick-sliced bacon cooked just before you make the salad. Make it any way you prefer of course!

Easy BLT Salad Pinterest image

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    10 Comments on “BLT Salad”

  1. I was wondering what I would have for a light supper, and now I know.  Thanks, Kalyn!

  2. This is great. However, as a Southerner, I always ate my BLT with just mayonnaise and salt & pepper only. When I started low carb, I made the salad, but again using only mayonnaise, salt and pepper. The BLT salad has been of huge importance to me since doing low carb and when craving a BLT or just the traditional Southern tomato sandwich with mayo, salt & pepper only.
    I love your recipes and thank you so much for your awesome site.

    • Well I am a huge mayo fan so I’d probably love your version! So glad you are enjoying the recipes.

  3. I love a good chopped salad! Not so fond of big hunks of lettuce, etc. When everything is chopped into small pieces, you can get a bite of everything in every forkful!

  4. Looks simple, fresh and wonderfully tasty!

  5. It looks delicious! And I agree, a little bacon goes a long way when it comes to flavor, I rarely use more than 2 or 3 slices and the slices in Germany are about 1 milimeter thin. 🙂