Simple Keto BLT Salad

Finding lunch options that fit a keto lifestyle can feel like a real puzzle, especially when you’re craving those classic sandwich flavors we all grew up with. Between juggling work deadlines and family commitments, it’s tempting to fall back on the same old salads or give up and grab something quick that’ll knock you out of ketosis.

That’s where this keto BLT salad comes to the rescue – it’s got all the flavors of your favorite sandwich without the carbs, takes just minutes to throw together, and keeps you feeling satisfied throughout the afternoon. Plus, it’s the kind of meal that makes sticking to your low-carb goals feel less like a sacrifice and more like a treat.

What Kind of Lettuce Should I Use?

While this recipe calls for romaine lettuce, you’ve got some wiggle room to work with different varieties. Romaine is a great choice because its crisp texture holds up well under the weight of toppings and dressing, plus those crunchy ribs add a satisfying bite to every forkful. If you can’t find romaine or want to switch things up, hearts of iceberg lettuce will give you that same satisfying crunch, while butter lettuce offers a softer, more delicate alternative. When picking your lettuce, look for fresh, crisp leaves without any brown spots or wilting – and be sure to give it a good wash and thorough dry before using, as excess water can make your salad soggy.

Options for Substitutions

This keto-friendly salad is pretty adaptable – here are some easy swaps you can try:

• Romaine lettuce: You can swap romaine with iceberg, butter lettuce, or mixed greens. For extra crunch, try using chopped kale or spinach – just remember that kale is a bit tougher, so you might want to massage it with a little olive oil first.
• Bacon: Turkey bacon works great as a lighter option. You could also use pancetta or even ham cut into small pieces. For a vegetarian version, try using smoky tempeh bacon or roasted coconut chips for that crunchy element.
• Avocado: If avocados aren’t ripe or available, you can use extra mayo for creaminess, or try adding some cubed keto-friendly cheese like cheddar.
• Grape tomatoes: Any type of tomato works here – cherry tomatoes, diced regular tomatoes, or even sun-dried tomatoes (just use less as they’re more concentrated in flavor).
• Erythritol: Feel free to use any keto-friendly sweetener like monk fruit, stevia, or allulose. Just start with a small amount and adjust to taste since sweeteners vary in intensity.
• Vinegar: Lemon juice, lime juice, or any type of vinegar (like red wine or apple cider) will work well – just pick your favorite!

Watch Out for These Mistakes While Making

The biggest challenge when making a BLT salad is ending up with soggy bacon – to keep it crispy, cook your bacon until it’s extra crisp and add it to the salad just before serving.

Getting the dressing consistency right can be tricky, so start by whisking the mayonnaise with just half the vinegar, then gradually add more until you reach your desired tanginess – remember you can always add more, but you can’t take it away.

A common error is overdressing the salad, which can make the lettuce wilt quickly, so start with half the dressing, toss well, then add more if needed.

To keep your avocados from browning, cut and add them last, and if you’re meal prepping, try tossing the avocado chunks in a bit of the leftover lemon or vinegar before adding them to the salad.

What to Serve With BLT Salad?

This keto-friendly BLT salad works great as a main dish, but you can make it even more filling with some simple additions. Try adding some grilled chicken breast or hard-boiled eggs on top for extra protein – this turns it into a really satisfying meal. If you’re keeping things low-carb, some keto-friendly cheese crisps or pork rinds on the side add a nice crunch that you might be missing from traditional croutons. For a fun summer meal, serve this salad alongside some grilled burgers (without the bun) or wrapped in lettuce leaves for a complete keto-friendly feast.

Storage Instructions

Keep Fresh: For the best taste and crunch, keep your assembled BLT salad in the fridge for up to 2 days. I recommend storing the dressing separately from the salad ingredients to keep everything crisp. The lettuce and other veggies will stay fresh in an airtight container, while the dressing can go in a small jar or container.

Prep Ahead: Want to meal prep this salad? Cook and crumble the bacon up to 3 days ahead and store it in the fridge. You can also mix up the dressing and keep it for up to 5 days. When you’re ready to eat, just chop the fresh ingredients, toss everything together, and enjoy!

Tips: If you’ve already mixed the salad with dressing, try to enjoy it within 24 hours – the lettuce tends to get soggy after that. To keep the avocado from browning, either add it just before serving or sprinkle with a bit of lemon juice before storing.

Preparation Time	15-25 minutes
Cooking Time	10-15 minutes
Total Time	25-40 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1300-1500
• Protein: 20-30 g
• Fat: 120-130 g
• Carbohydrates: 30-40 g

Ingredients

For the salad:

• 1 lb romaine lettuce
• 8 slices bacon, cooked and crumbled
• 1 avocado, cut into cubes
• 8 oz grape tomatoes, sliced in half

For the dressing:

• 3/4 cup mayonnaise
• 1 1/2 tbsp white vinegar, cider vinegar, or lemon juice
• 2 1/2 tbsp powdered erythritol or 1–2 packets preferred sweetener

Step 1: Prepare and Cook the Bacon

• 8 slices bacon, cooked and crumbled

Cook the bacon in a skillet over medium heat until crispy.

Once cooked, remove the bacon from the pan and place it on paper towels to drain.

When cool, crumble the bacon into small pieces.

I like to cook an extra slice for snacking while I finish the salad prep.

Step 2: Prepare the Vegetables

• 1 lb romaine lettuce
• 1 avocado, cut into cubes
• 8 oz grape tomatoes, sliced in half

Halve the grape tomatoes and cut the avocado into cubes.

Cut the bottoms off the heads of the romaine lettuce, then wash and dry the leaves thoroughly.

For whole-leaf presentation, keep the leaves intact.

For a more classic salad presentation, cut the romaine into more manageable pieces.

Step 3: Make the Dressing

• dressing ingredients (to your taste: e.g., mayonnaise, vinegar or lemon juice, sweetener)

In a small bowl, add all the dressing ingredients (refer to your preferred dressing recipe, such as mayonnaise, vinegar or lemon juice, and sweetener if desired) and whisk thoroughly until smooth and well combined.

Adjust vinegar or lemon and sweetener to your taste.

I like to add a little extra lemon juice for brightness.

Step 4: Assemble and Serve the Salad

• prepared romaine lettuce (from Step 2)
• prepared avocado (from Step 2)
• prepared grape tomatoes (from Step 2)
• crumbled bacon (from Step 1)
• dressing (from Step 3)

Divide the prepared romaine lettuce among four plates (whole leaves or chopped, as you prefer).

Drizzle or spread some of the dressing over the lettuce.

Top each salad with equal portions of crumbled bacon (from Step 1), cubed avocado, and halved tomatoes (both from Step 2).

If there is extra dressing, drizzle it over the top of the salads before serving.

Serve immediately for best texture.