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BLT Salad with Avocado

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BLT Salad with Avocado is my low-carb solution to the classic sandwich! Made with center cut bacon, lettuce, tomatoes and avocado in a light dressing.

BLT Salad with Avocado is my low-carb solution to the classic sandwich! Made with center cut bacon, lettuce, tomatoes and avocado in a light dressing.
BLT Salad with Avocado

I LOVE bacon – who doesn’t? And I love a BLT sandwich. This salad, featured in The Skinnytaste Cookbook has all the flavors I love about the sandwich without the extra calories you get from eating it on bread! Plus it’s easy – only (5) FIVE ingredients not counting salt and pepper!

The Skinnytaste Cookbook

Don’t get me wrong, I love a good BLT sandwich. But when I don’t want the bread or prefer to go low-carb, this salad hits the spot! It’s quick and easy to make, I make it for lunch all the time! This is also perfect for Paleo, Keto and Whole30 diets.

If you want to pack this ahead for work, you can pack them in mason jars placing the tomatoes on the bottom, then the avocado and lettuce. I don’t recommend storing it too long to prevent the avocado from browning and the bacon from getting soggy.

When it comes to buying bacon, I look for center-cut bacon because it’s leaner than the standard strips since it’s cut close to the bone. To balance out this salad and add in some “good” fats, I diced up a Haas avocado and tossed it in. Winner!

BLT Salad Dressing

The dressing is simple, I dice up ripe tomatoes and toss them with light mayonnaise, salt and pepper  then set them aside for about 10 minutes to let the tomatoes release their juices turning this into your dressing that tastes JUST like a BLT when eaten together with the lettuce and bacon. If you wish, you can add some chopped chives, although I don’t think you need to.


  • To add more protein and make this a light dinner, toss in 6 ounces of grilled chicken, shrimp or turkey.
  • Could you use turkey bacon? Sure, if you don’t eat pork, turkey bacon is perfectly suitable here.

How To Make a BLT Salad

BLT Salad with Avocado is my low-carb solution to the classic sandwich! Made with center cut bacon, lettuce, tomatoes and avocado in a light dressing.

More BLT Recipes

BLT Salad with Avocado

4.67 from 18 votes
BLT Salad with Avocado is my low-carb solution to the classic sandwich! Made with center cut bacon, lettuce, tomatoes and avocado in a light dressing.
Course: Lunch, Salad
Cuisine: American
BLT Salad with Avocado is my low-carb solution to the classic sandwich! Made with center cut bacon, lettuce, tomatoes and avocado in a light dressing.
Prep: 5 minutes
Cook: 10 minutes
Total: 15 minutes
Yield: 4 servings
Serving Size: 2 generous cups


  • 12 slices lean center cut bacon, cooked and chopped
  • 4 Roma tomatoes, chopped
  • 1/4 cup light mayonnaise, I use Hellman's
  • 1/8 tsp kosher salt
  • fresh black pepper, to taste
  • 6 cups chopped Romaine lettuce
  • 4 oz 1 medium hass avocado, diced


  • In a medium bowl, combine the diced tomatoes with the mayonnaise, and season with a little salt and fresh cracked pepper. Set aside for about 10 minutes to let the tomatoes release their juices as this will be the "dressing" to your salad.
  • To serve, divide the chopped lettuce and tomatoes onto 4 plates, then top each with diced avocado, chopped bacon and tomato mixture.

Last Step:

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Serving: 2 generous cups, Calories: 197 kcal, Carbohydrates: 13 g, Protein: 10 g, Fat: 13 g, Cholesterol: 19 mg, Sodium: 397 mg, Fiber: 5 g, Sugar: 5 g



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119 comments on “BLT Salad with Avocado”

  1. We love this salad and have it often. My grandchildren even like it. It is a great salad to have for a luncheon or dinner. I also have made it by adding bow-tie pasta. Obviously, it is no longer Keto.

  2. This recipe will be a keeper for me! My garden is overflowing with ripe tomatoes, which I used. The dressing is simple and deliciously rich! I did not have romaine, but subbed baby kale, and topped the salad with hard boiled eggs. So very good! Thank you.

  3. Avatar photo
    Heather Kelly

    So delicious, have made it with romaine and iceberg lettuce. Very good either way. Has become a repeat recipe in my home.

    1. Avatar photo
      Heather K Hasto

      Just made sure it was LEAN bacon and it changed the points!

      My family loves this, so I was concerned when I got the much higher points.

  4. Fantastic recipe Gina.
    The dressing is fantastic. It is so easy on a hot summer day ( microwave the bacon). It is also easy to make a single or double serving. I have made it several times with different types of tomatoes.

  5. I make this salad multiple times a week for months and it never gets old! It’s so simple to make and it’s so satisfying! 

  6. My husband loves BLT sandwiches so I made this the other night and it was perfect!  Loved how rich and creamy the dressing was.  I am sure to keep this on file for a quick and healthy meal.

  7. I can never figure out how you get your freestyle points count – by my math, this salad is at least ten points per serving. 1/4 avocado alone is 3 points… 3 slices of (non-turkey) bacon is at least 5. Don’t get me wrong, I LOVE your recipes (and wish it was only 5 points!!) but how are you getting these point values?

    1. Hi Stephanie. The only accurate way to determine any recipe’s SmartPoints® value is to plug the ingredients into the recipe builder on the Weight Watchers website (Click on “My Foods,” select “Recipe,” and click “Create a recipe.”) which does not count fruits and vegetables in recipes in the calculations as they are now 0 points.

      The SmartPoints® calculator isn’t meant for recipes and will often give you the wrong points (usually higher) because it’s counting the fruits and vegetables. So if you see a recipe with a SmartPoints® value that’s different from what the calculator tells you, now you know why.

  8. I’m a HUGE fan of this website and this salad did not disappoint. Sooo good! I made a full batch and diodes it up for lunches this week. I used turkey bacon because I had it already, and added some finely diced red onion to the dressing because I made your summer zucchini pasta salad yesterday and the red onion was so good in that dressing – so I figured I couldn’t go wrong with it here. (Plus I’m a stay-at-home mom, so nobody cares if my breath is oniony around here 🤣). 
    Thanks again for making my attempt to be healthier easy and tasty!

    1. Oh shoot! —-> “Divided” it up for lunches. Autocorrect can’t read my mind obviously 🤣

  9. Avatar photo
    Shaunie Lebouef

    If I meal prep this for lunches for the week (keeping dressing separate) does it keep well? I was thinking I would chop the lettuce and other ingredients and mix Each day.  

  10. Avatar photo
    Muriel JELSMA

    I just signed up.  Question:  Many recipes show as serving four, seven etc,  how do you reduce this to one or two and still keep them accurate? 
    Thank you.

    1.  I use Paprika Recipe Manager. It is available for PC’s Mac, IOS and Android. It Osborn’s a paid app, but it is so worth it. It can scale recipes up and down, and mak A grocery list. It also will sync with all the platforms. 

  11. I was craving a BLT but can’t eat bread and this was perfect!  A few changes on my part- I used halved cherry tomatoes, no sugar added bacon, 1/2 Primal Kitchen mayo 1/2 Primal Kitchen chipotle mayo (for a bit of spice). Makes the recipe paleo-friendly!!!!

  12. Processed meat is a class one carcinogen just like cigarettes. This is like posting a recipe for smoking and then telling people it is healthy.

  13. Pingback: Skinnytaste Meal Plan (February 12-February 18) – Lauren Scott – Blog

  14. Pingback: Dieting Secrets from a Holistic Nutritionist: Skip the Wrapper - Lorie Eber Wellness Coaching

  15. You know this is fabulous when your toddler asks for more salad! This was delicious! I did use turkey bacon instead (crisped in oven at 409 for 15-20 minutes) and it was so good in it! I also added an extra avocado because our family really likes avocados a lot! This made a lot and we couldn’t even finish our portion because it was so filling. As a school teacher about to go back to work soon, I can’t wait to put this on our menu during school week because it is a fast, incredibly tasty dinner! 

  16. I made this tonight and it was awesome! Both my husband and I loved it, it’s a very filling and satisfying salad!

    1. Recipe says “divide the chopped lettuce and tomatoes onto 4 plates, then top each with diced avocado, chopped bacon and tomato mixture.” So tomatoes are used in two places. Could you please explain? Thank you!

  17. This is one of my favorite salads. I don’t eat mayonnaise at all, so I substitute plain Greek yoghurt for the mayo, and it’s delicious. Thanks for another great recipe!

  18. Pingback: 15 Super Easy, Super Healthy Recipes - Simply J&K

  19. Made this delicious salad for company alongside Porterhouse steak and creamed spinach. I ate a small bit of the filet and double portions of this salad to stay on points and man was it gooooood. Company all raved about this and NEEDED the recipe. The dressing is what makes this magic. Using the liquid from the tomatoes to thin and flavor the mayo is genius. I added a clove of minced garlic to a doubled batch of dressing and gave it a couple hours to marinate. Wow! Very flavorful. This is going to be my go-to creamy style recipe from now on. Big WINNER. Try it!!

  20. This salad is awesome! I add spinach to the lettuce for extra vitamins. I also put radishes, corn and carrots when I make it. Last but not least I sneak in chia seeds into the dressing 🙂 . Everyone always goes for seconds! 

  21. Pingback: BLT Salad with Avocado – B & Lee Eats

    1. Try plain low fat kefir. It’s a fermented milk product, like a cross between buttermilk and yogurt (99% lactose free). Might need to add a bit of sour cream or arrowroot to thicken it a bit, but I bet it will taste great. You’ve got to try it though. It’s a Great recipe

  22. If I dice the tomatoes and add the mayo the night before (to take for lunch tomorrow) do you think they will be gross by the next day? Should I just bring the ingredients separated and mix at lunch time?

    1. Definitely let it sit overnight. I made a double batch and used left overs the following day in a salad and it was fantastic. (I added a clove of minced garlic to the double batch). 

  23. Any suggestions for a replacement for the mayo? I want to bring this to a family dinner, but there are 2 non-mayo eaters in the group…

  24. I absolutely love this cookbook AND this recipe. Such an easy go-to lunch!! (Dinner tonight is compliments of the cookbook, too!! :))

  25. I would so absolutely love to have this cookbook! We are always looking for healthier and "skinnier" recipes and this would help my 14 year old daughter to learn cooking the skinnier way. That way she can know how to prepare the right for her meals and won't have to start looking for better recipes when she is my age 🙂

  26. Avatar photo
    Sharon Asbridge

    The salad looks delicious – I have made it many times, minus the avocado in it, so I'm going to fix it that way next time. I would love the Healthy Portion Scales and the OXO scissors. Their kitchen gadgets are awesome. I would also love the Skinnytaste Cookbook to add to my collection – and to get that shrimp recipe from the cover of it. Thank you for the chance Skinnytaste Gina 🙂

  27. Just now it finally allowed me to get the Facebook Bonus Entry. Still won't work on the Pinterest. I'll keep trying.

  28. I made this last night and it was great! I'm not usually a salad lover, but this one will return to the menu again.

  29. Salad looks very appetizing and healthy. I think I would use turkey bacon in my salad.
    Looks like a wonderful cookbook that would get used quite often in my household.
    Be nice for the winners of the cookbook be autographed by the great author and cook; if possible that is.
    Thank you for this Wonderful giveaway opportunity

  30. Avatar photo

    This looks awesome. I can't wait to try it. I had problems with the bonus entries, but hopefully I can figure it out. I followed on Facebook (name: Amanda Schenk), Pinterest (name: random sally) and Instagram (name: completelyrandomsally).

  31. Avatar photo
    jules frazier

    Awesome! I love Oxo and I need great healthy cookbooks to give me great recipes /directions to more then just the basics! The better the taste the more likely I will be including my little ones more often!

  32. Had this for dinner last night (with 2oz of chicken) and it was fabulous! Cooked just enough extra bacon (I used turkey bacon because it's what I had) and chicken to make a 2nd salad that I just enjoyed for lunch at the office. I added some diced scallions because I had them on hand and I like a light onion flavor in my salads. Other than that I didn't change a thing! Another great recipe Gina, thank you!

  33. Thanks for the Giveaway but it doesn't seem to be working. The buttons don't work, the Twitter box isn't showing up to click, etc. I've tried to enter all the bonus entries and all of them do not work. Help!

    Love your site. This recipe is definitely up my alley!

  34. This looks absolutely delicious, I'll have to omit the Bacon because I'm on a low fat diet. Any ideas for dressing that doesn't include Mayo which would go well with the salad, I usually use lemon juice and olive oil, would that blend well?

    1. Soooo you are going to make a BLT salad minus the B, and not even use the dressing?

      Some of the people who comment of these recipes are ridiculous. Let me change everything that you did Gina, and then ask you if my new ideas will work. Sound good?

  35. Avatar photo
    Blair Lonergan

    Hi, Gina! I had to let you know that I JUST received my copy of your cookbook and I can't wait to start thumbing through it and checking out all of the delicious recipes. This salad looks like it's going at the top of my list. Congrats on the book!

  36. This salad looks so delicious. This recipe came over on my Bloglovin feed and I'd love it if you would share it at my Tuesday link party, Tickle My Tastebuds



  37. Avatar photo
    Kimberly | Chic and Sugar

    What a great simple salad recipe. I could definitely use these scissors. Much safer than my mezzaluna, I would imagine! Thanks!

  38. Avatar photo
    shirley berthelette

    Hi Gina– Have a question?? do you sell your cook book in Canada ( Winnipeg –Manitoba if so Where — thanks I did enter but read after just for USA…sorry should of read details before entering

  39. Half the recipe made a perfect lunch today for two….it was wonderful. I will definitely be making this again.

  40. Avatar photo

    This sound fantastic! I always use scissors when I need to cut chicken as well, saves time and cleaning! This salad sounds delicious 🙂 x

  41. Avatar photo
    Ramona @ The Merchant Baker

    My kids just had this for a sandwich this weekend and for once didn't complain about the tomato, which I assume was the magic work of bacon. I love the idea of doing this as a salad and cutting out extra carbs!

  42. This salad looks good. I need a little extra something in my salads during the winter. This one fits the bill.

  43. This salad is delicious. And I love your book! I have made this salad but without the avocado. The next time avocado will be in it.

  44. It's nice that you give us these good recipes and on top of it chances to win good things for our kitchens.
    I have your book and thank you for adding the three weeks of meal plans –I have put them to use.

  45. Love your site and have made many many many of your meals and never a let down….this looks delicious and a way to use up my avocado that I am dicing up today….how would this salad taste using spinach instead of the romaine

  46. Looks good! Do you have a technique for dicing avocados? I do not buy or cook with them much & really am not sure how to dice them. They always seemed so soft to be able to cut up when I have bought them in the past. Thanks.

    1. Avatar photo
      Laura Eiseman

      They should just have a little give to them when they are ready to eat. Yours may have been overripe which makes them just turn to mush. Another trick is to pop the little stem part out and if its brown underneath it's too ripe…should be greenish turning brown. If no ripe ones are available they will ripen just fine on the counter. Take a big sharp knife and going the long way through the center (up and down) cut through until you hit the stone, and just spin your knife all the way around. It should pop open easily if its ripe. To remove the stone, give it a good whack with your knife and turn – should pop right out. I like taking a pairing knife and scoring the avocado insides just down to the skin (not all the way through) in whatever shape/size you want your chunks – if u want a dice just make a grid. Then take a large metal spoon and scoop it out by running the spoon along the skin from one side to the other. Will give you picture perfect cuts! I'm sure there is a great youtube video of this is you need a visual.

  47. I'm going to make that salad soon! I gave my daughter your cookbook for Christmas and would love to win one for me! I've been a fan of yours forever! Thanks for the giveaway! Keeping my fingers crossed. 🙂

  48. So funny that this recipe was posted today because this is exactly what I'm making for dinner tonight! Can't wait to try it. I've been making recipes from the book almost every night since I got it for Christmas. Love it!

  49. I was taught not to use metal to cut lettuce because it made the leaf edges turn brown. So I have always torn it by hand or used the Tupperware plastic serrated lettuce "knife". Will using these OXO stainless steel scissors avoid that problem? (BLT is my favorite taste and I live on salads.)

    1. We use metal knives in the restaurant, never had them turn brown unless it sat more than 2 days, which never happens

    2. I use a ceramic knife to cut lettuces, but I think if one doesn't eat it up within a couple of days, no matter what you use, it'll turn brown. That's my experience.

  50. Avatar photo
    Berneda Rivard

    A nice summer salad for a camping trip for sure. Thanks for the opportunity for a chance to win the give away.

  51. Avatar photo
    Kay atGoalofLosing

    I am always looking for ways to change up my salad! I'm 39 weeks pregnant now and trying to make these final weeks count with some healthy food! This looks GREAT!

  52. Avatar photo
    Les @ The Balanced Berry

    This is one of my favorite recipes in the book! So simple and delicious – the combination of BLT is the best flavor.

  53. Avatar photo
    Meg @ write meg!

    This salad looks fantastic — and now that I'm through the hump of my nauseous first trimester, the idea of salads is sounding pretty awesome again! And what a great giveaway.

    1. Me TOO!! Getting through my first trimester still but salads are sounding better than a lot of the other stuff out there. And they are easy too!