Keto BLT Salad: Low-Carb Bacon, Lettuce & Tomato

This Keto BLT Salad is a family favorite and a tasty way to enjoy fresh greens while keeping carbs low. Classic BLT flavors without the bread.

Low Carb Keto BLT Salad Bowl Recipe

At one time BLTs were a weekend morning tradition here. I won’t go into the details about the bread I used to love, but I will say switching to a low-carb version has made them a daily option again.

This Low Carb BLT salad bowl delivers the familiar bacon, lettuce and tomato combination while remaining grain-free, gluten-free, and keto-friendly. If you prefer, you can also serve the ingredients wrapped in a large lettuce leaf for an easy BLT wrap.

Preparing a Keto BLT salad is quick and satisfying. Eating a salad for breakfast may sound odd, but with the bacon, avocado and cheese it feels more like a hearty BLT than a side of greens. I often enjoy this as a late breakfast or brunch, but it makes an excellent lunch or light dinner as well.

The recipe is highly customizable: add or omit ingredients to suit your tastes and macros. Below I list the basic components and some simple tips to make a perfect BLT salad every time.

What you’ll Need to make the BLT Salad Bowl

Fresh salad greens (mixed greens, romaine, or butter lettuce)
Bacon, cooked to your preferred crispness
Mayonnaise or your favorite low-carb dressing
Sliced cherry tomatoes or diced regular tomatoes
Avocado, chopped or sliced
Shredded cheese such as Parmesan or crumbled blue cheese
Paleo option: swap cheese for nutritional yeast for a nutty, savory flavor

Tips, Tricks and Hacks to put together your own Keto BLT Salad bowl

Cook the bacon fresh when you make the salad for the best texture and flavor. Warm, just-cooked bacon contributes flavorful drippings that can lightly wilt the greens and act as a simple dressing.
If you prefer to fry bacon on the stovetop, consider using a splatter guard to keep your cooktop cleaner. Alternatively, oven-baked bacon is easy and hands-off and usually yields even, crisp slices.
When using hot bacon straight from the oven or pan, you may not need additional dressing—the bacon oil will coat and wilt the greens nicely. For precooked or refrigerated bacon, add a tablespoon of mayonnaise or a creamy dressing to boost flavor and moisture.
Blue cheese or Caesar dressings pair particularly well with this salad if you want a richer, creamier finish. Otherwise, a simple sugar-free mayo or olive oil and vinegar will work fine.
Avocado adds creaminess and healthy fats; tomatoes add brightness and acidity. Adjust portion sizes to fit your daily macro targets.

Low Carb Keto BLT Salad Recipe

Yield:
1 salad bowl

Prep Time:
5 minutes

Total Time:
5 minutes

If you’re craving a BLT while following a ketogenic plan, this low-carb BLT salad bowl delivers all the flavor without the bread. You can also make it as a lettuce wrap.

Ingredients

For Each Salad Bowl

2 cups fresh, mixed greens (or large lettuce leaves for wraps)
2 slices cooked bacon, cut into bite-size pieces
1 tbsp sugar-free mayonnaise
1/4 cup sliced cherry tomatoes
1/4 avocado, chopped
1–2 tbsp shredded cheese (Parmesan or blue cheese)

Instructions

Assemble your BLT salad in a few simple steps:

Cook bacon until crisp, or warm precooked bacon.
Place fresh greens in a bowl or on large lettuce leaves if making a wrap.
Top the greens with 1 tablespoon mayonnaise, chopped avocado, and tomatoes.
Arrange hot bacon on top so the heat slightly wilts the greens if desired.
Sprinkle shredded or crumbled cheese over the salad and serve immediately.

Nutrition Information:

Yield: 1
Serving Size: 1

Amount Per Serving:
Calories: 254
Total Fat: 21g
Saturated Fat: 6g
Cholesterol: 30mg
Sodium: 528mg
Carbohydrates: 6g
Fiber: 1g
Sugar: 3g
Protein: 14g