Healthy BLT Salad Recipe

Nusarina Buchori July 2, 2024

0 0 4 minutes read

There’s nothing like a cool, crunchy salad on a warm summer day. It’s family-friendly and perfect for summer potlucks and get-togethers. Summer is a great time for them too, as gardens and farmers markets are full of produce.

We don’t make a lot of bread here, so I wanted to recreate the classic BLT sandwiches in the form of a salad filled with vegetables. Salad greens topped with crispy bacon, sweet cherry tomatoes, and a lemony mustard vinaigrette… they don’t get any fresher!

BLT Salad: The Classic Reinvented

What about a bacon, lettuce, and tomato sandwich? Very simple but hits the spot every time. Instead of a small slice of tomato and a leaf of lettuce, what if you could pile it on top of your healthy veggies?

Throwing together a BLT salad for dinner is a great way to use up produce from the garden. You can use any vegetable you like. I’m partial to arugula and baby spinach for the B vitamins and iron, as well as romaine lettuce.

Not a confident gardener yet? The cherry tomatoes for this recipe are a favorite baby garden treasure and are very easy to grow. All you need is a nice big pot, some dirt, a pole and string, and some sunshine! Kids love to watch them grow and their natural sweetness is perfect in this salad. Even if you don’t have much of a yard, they make a great potted plant on the porch or patio.

BLT illustrations

Top the salad with sliced papaya and creamy goat cheese to mimic the mayo of a traditional BLT. This salad allows you to enjoy the taste of BLT without the bread and leaves you refreshed and satisfied!

If you like your bacon on the crispier side then choose a regular or small slice. If you really want to pack a punch with the bacon flavor, try thick cut bacon instead! Here are some top ideas:

Chopped fresh chives
Cheddar cheese (instead of goat cheese)
Chopped red onion
Homemade grain-free croutons

Lunch to Go

Salads make a great dinner for busy days as they are usually quick and easy to make. Add shredded chicken for a light, protein-packed meal. Or throw the meat on the grill and serve this BLT salad as a side dish.

I like to make this ahead of time in a mason jar (just one of the ingredients) in nice salad bowls. Just put the wet ingredients (tomatoes, dressing, avocado) on the floor. Follow with salad greens on top and cover with a lid. When you’re ready to eat, just shake the jar to mix everything together or dump it on a plate.

You’ll notice in the instructions that I divide everything evenly into four separate plates. If you like you can just throw everything in a big bowl and serve it that way. Not everyone can get the same amount of toppings this way!

BLT With Avocado?

Absolutely! Because avocados are both delicious and healthy.

Avocado is one of the most versatile ingredients. They are sweet on their own but also mild enough to blend easily with other flavors. You’ll usually find them mashed into guacamole, but they’re also delicious in soups and salads. I love using them in this eggless mayo or throwing some into a smoothie!

Avocado is so nutritious and creamy that it makes a great substitute for eggs or milk in some recipes. They are also high in fiber, potassium, B vitamins, and healthy fats.

Dressing up

Store-bought salad dressings often contain highly refined oils and artificial additives. By making them at home I know my family is getting a good dose of healthy fats and real food ingredients.

It’s also cheaper to make my own salad dressings since I already have most of the standard ingredients on hand. These include olive oil, various vinegars, and herbs.

Instead of making clothes from scratch every time I need them, I save time by making double or triple batches. (Tip: use dried herbs to keep them fresh for the longest time.) I keep them in a mason jar with a lid and have them when I need them.

The vinaigrette for this salad is a combination of lemon juice, olive oil, Dijon mustard, honey, and a little salt and pepper. It is very good and would work well as a marinade for chicken or fish. Shake it up in a mason jar and store the rest in the fridge for another day.

Check out this post for my other salad dressing recipes.

Homemade Ranch Dressing

I used to be very enthusiastic about store bought farm clothes. As much as I love this salad with a tangy vinaigrette, it’s also delicious with ranch dressing. Instead of using butter or sour cream, my version uses Greek yogurt for a protein boost. So if you’re not a fan of vinaigrette, try it with ranch instead!

BLT and Avocado Salad Recipe

Throw this salad together in minutes for a quick lunch or dinner option. Take it with you to work, the back porch, or your next family gathering.

12 oz bacon strips
8 cups salad vegetables
2 cups cherry tomatoes (or grape tomatoes)
2 avocado (cut)
4 oz goat cheese (optional)

Cut the bacon into bite-sized pieces.
In a medium saucepan, cook the bacon over medium heat until crispy.
While the bacon is cooking, divide the salad greens between four plates.
Cut the cherry tomatoes in half and divide evenly between the plates.
Let the cooked bacon drain on a plate lined with paper towels and set aside to cool.
Divide avocado, goat cheese if using, and bacon evenly between plates.
To make the vinaigrette, combine the lemon juice, honey, mustard, salt and pepper in a mason jar.
Shake to combine.
Slowly pour in the olive oil.
Drizzle 2 tablespoons of vinaigrette over each salad, serve and enjoy!

Nutrition Facts

BLT and Avocado Salad Recipe

Amount Per Serving (1 salad with 2 TBSP vinaigrette)

Calories 775
Calories from Fat 612

% Daily Value*

Oil it is 68g105%

Saturated Fat 19g119%

Trans fat 0.1g

Polyunsaturated fat 9g

Monounsaturated fat 36g

Cholesterol 69 mg23%

Sodium 911 mg40%

Potassium 993 mg28%

Carbohydrates it’s 25g8%

Fiber 8g33%

Sugar 12g13%

Proteins 20g40%

Vitamin A 1749IU35%

Vitamin C 52 mg63%

Calcium 80 mg8%

An instrument 3 mg17%

* Percent Daily Values are based on a 2000 calorie diet.

You can make extra vinaigrette and store it in the refrigerator to save time on the next salad. It’s also delicious as a marinade for chicken or fish!