BLT Salad with Avocado (Low Carb, Keto)

Ingredients

• 500 g (1 pound)romaine lettuce
• 8 slicesbacon, crumbled
• 1 wholeavocado, cubed
• 227 g (8 ounces)grape tomatoes, halved
• 180 ml (¾ cup)mayonnaise
• 22.5 ml (1½ tablespoons)white vinegar or cider vinegar, or lemon juice
• 37.5 ml (2½ tablespoons)powdered erythritol, or 1–2 packets of your favourite sweetener

Instructions

1. 1

   Prepare the ingredients

   Cook the bacon and crumble it. Halve the tomatoes and cube the avocado.

2. 2

   Mix the dressing

   Put all the dressing ingredients in a small bowl and mix thoroughly. Adjust the vinegar or lemon juice and sweetener to taste.

3. 3

   Arrange whole leaves

   For a whole-leaf presentation, cut the bases off the romaine heads, then wash and dry the leaves. Divide them between four large dinner plates and spread some dressing over each leaf. Divide the bacon, tomatoes and avocado among the plates. Drizzle over any dressing left in the bowl.

4. 4

   Toss and serve

   For a tossed presentation, cut the bases off the romaine heads, wash and dry the leaves, then cut them into manageable pieces. Toss the lettuce with the dressing in a large bowl. Divide it between four large salad plates and top each portion evenly with the tomatoes, bacon and avocado.

What is a BLT salad?

A BLT takes its name from the bacon, lettuce and tomato sandwich, a familiar American combination. This salad keeps those central ingredients and adds avocado for a creamy contrast.

Here, mayonnaise, vinegar or lemon juice and a little sweetener form a quick dressing. The choice between whole leaves and tossed lettuce makes it easy to serve either as a plated salad or in a more casual style.

Nutrition and macros by portion

The nutrition label shows one serving as written: 478 calories, 8g protein, 9g carbs, 49g fat.

The tomatoes and erythritol contribute some carbohydrate, while most of the fat comes from the mayonnaise, bacon and avocado. Bacon and avocado also provide some protein, though the listed protein per serving is modest; serve with a protein-rich side if you want a more substantial plate.

The key ingredients

Romaine: Its crisp leaves make a sturdy base, especially for the whole-leaf presentation. Dry them well after washing so the dressing clings rather than sliding off.

Bacon: Crumbled pieces distribute salty, savoury flavour through the salad. Cook and crumble the bacon before assembling the plates.

Avocado and tomatoes: The avocado adds a soft, rich texture, while halved grape tomatoes bring juicy bites. Add both near serving time to keep their textures distinct.

Getting the dressing right

Mix the mayonnaise, vinegar or lemon juice and erythritol until the dressing is even. Taste it and adjust the sharpness or sweetness to suit your preference, as the recipe directs.

For whole leaves, spread the dressing over the lettuce before adding the toppings. For the tossed version, coat the cut lettuce in a large bowl, then plate it and add the toppings.

Choosing a presentation

Whole leaves: Removing the romaine bases lets you separate the leaves for an orderly, composed plate. Dry them thoroughly and spread the dressing over each one.

Tossed lettuce: Cutting the leaves into manageable pieces makes the salad easier to eat with a fork. Toss with the dressing first, then divide the lettuce between the plates and finish with the toppings.

Timing and texture

The recipe takes 20 minutes in total, so have the bacon, tomatoes and avocado ready before dressing the lettuce. The method gives no specific cooking time for the bacon; cook it before crumbling.

Keep the romaine crisp by drying it well, and avoid tossing in the avocado and tomatoes when coating the leaves. Adding those toppings afterwards helps preserve their shape.

Serving the salad

Serve the salad soon after assembling so the romaine stays crisp and the avocado retains its fresh texture. The whole-leaf version makes a tidy plate, while the tossed version is convenient for everyday meals.

For a more balanced plate, pair a serving with a source of lean protein or a simple soup, depending on what suits the meal.

Recipe notes & tips

• Cook and crumble the bacon before assembling the salad.
• Wash and dry the romaine thoroughly so the dressing can coat it properly.
• Taste the dressing after mixing and adjust its vinegar or lemon and sweetener.
• Cut the avocado shortly before serving to keep its pieces looking fresh.
• For the tossed version, coat the lettuce first and add the toppings afterwards.

Variations

• Use lemon: Replace the vinegar with lemon juice for a brighter dressing.
• Choose cider vinegar: Use cider vinegar in place of white vinegar for a different tang.
• Try whole leaves: Spread dressing on romaine leaves and serve them intact.
• Toss the lettuce: Cut the romaine into pieces and coat it in the bowl before plating.
• Adjust the sweetness: Use one or two packets of your favourite sweetener instead of erythritol.

Common mistakes to avoid

• Wet lettuce: Excess water can dilute the dressing; dry the leaves well after washing.
• Uneven dressing: Mixing it thoroughly in a small bowl helps distribute the ingredients.
• Overdressing: Start with some dressing and drizzle over the remainder only if needed.
• Soft toppings: Add the avocado and tomatoes after tossing the lettuce so they keep their shape.
• Uneven portions: Divide the toppings across all four plates rather than adding them by eye to just one.

How to store

Store leftover salad and any unused dressing in separate airtight containers in the fridge and use within 1–2 days. The dressed lettuce may soften, and avocado can discolour; for the best texture, assemble just before serving.

Frequently asked questions