A BLT Salad: Avocado, Bacon, Lettuce and Tomato

A BLT Salad: Avocado, Bacon, Lettuce and Tomato

4.2 of 5 (50)
member ratings
Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 222.1
  • Total Fat: 9.2 g
  • Cholesterol: 5.6 mg
  • Sodium: 264.5 mg
  • Total Carbs: 26.6 g
  • Dietary Fiber: 6.2 g
  • Protein: 8.6 g

View full nutritional breakdown of A BLT Salad: Avocado, Bacon, Lettuce and Tomato calories by ingredient


Introduction

Who doesn't love a BLT in the summer? This salad packs in all the flavors of a BLT plus avocado for a dish that's light enough for even the hottest night. Who doesn't love a BLT in the summer? This salad packs in all the flavors of a BLT plus avocado for a dish that's light enough for even the hottest night.
Number of Servings: 4

Ingredients

    Salad:
    4 strips center-cut bacon (reduced-sodium if possible)
    pinch black pepper
    1/8 teaspoon red pepper flakes
    2 slices whole-wheat bread, cubed
    1 head red or green leaf lettuce, chopped (about 4 cups)
    1/2 cup red onion, sliced thin
    1 pint grape tomatoes cut in half lengthwise
    1 avocado, peeled and pitted, cut into cubes, divided

    Sauce:
    1/2 cup low-fat plain Greek yogurt
    2 cloves garlic, minced
    1/2 teaspoon red hot sauce
    1 teaspoon Dijon mustard
    pinch black pepper




Tips

For a boost of protein, add 3 ounces diced chicken breast or a hard-boiled egg to each salad, as shown in the photo.

Choosing a soft lettuce like leaf or Bibb allows your mouth to concentrate on the crunch of the bacon.

If you are not serving the salad immediately, store the croutons and dressing separately.


Directions

Place the bacon on a microwave-safe dish lined with paper towels. Sprinkle the black and red pepper on top of the bacon. Microwave on high for 2-3 minutes, or until crisp. Remove from microwave, pat dry then chop. Set aside.
Heat a small skillet over medium heat. Mist with cooking spray. Add the bread cubes and cook until toasted on both sides, stirring occasionally. Remove from heat and set aside.

Toss the chopped bacon, lettuce, red onion, tomatoes, and 3/4 of the chopped avocado in a large mixing bowl.

In a small bowl, mash the remaining avocado with a fork.
Add the yogurt, garlic, hot sauce, mustard and pepper and whisk or puree using an immersion blender. Pour the dressing over the salad, then toss.

Scoop 2 1/2 cups of salad onto each plate. Top with toasted bread croutons.


Serving Size: Makes 4 servings, 2 1/2 cups per person

Member Ratings For This Recipe


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    6 of 15 people found this review helpful
    Why, why, why, does everything have to have hot sauce, red peppers, or bell peppers in them? Why can't someone make a good recipe without burning your mouth off?
    - 8/1/15


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    Good
    6 of 6 people found this review helpful
    Using part baby spinach leaves for 1/2 the lettuce. Give it more folates. - 8/7/13


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    Very Good
    4 of 4 people found this review helpful
    I used turkey bacon instead for this salad, it's great as a light lunch for my family. - 8/5/14


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    Incredible!
    4 of 4 people found this review helpful
    Yummmmm!!! I didn't change a thing. Thank You. - 8/7/13


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    4 of 7 people found this review helpful
    The tips suggested adding eggs for additional protein. - 8/7/13


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    Incredible!
    1 of 1 people found this review helpful
    Awesome! The only changes; stayed away from the carbs and left out the bread and added two hardboiled eggs. - 8/21/13


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    A change from my traditional salad. Very good. - 7/19/21


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    PLAN TO TRY THIS - 9/3/20


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    great - 8/31/20


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    Very Good
    I added both chicken and egg to make it more of a Cobb salad. I also used just a dash of hot sauce. Also used half Bibb and have spinach leaves. - 8/26/20


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    Very Good
    Yum! But left out peppers. Added radishes, use spinach too. - 8/2/20


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    i - 8/1/20


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    So delicious, easy to make with no need to change anything - really good meal - 8/1/20


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    Left off the red hot sauce as the pepper flakes were enough. Good summer meal. - 8/1/20


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    Red peppers are sweet. So true about the hot sauce. I just leave it out - 8/1/20


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    Incredible!
    added the grilled chicken for extra protein oh yum! - 8/1/20


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    I'd tweak this for my special dietary needs, but this looks yummy! - 8/1/20


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    Very Good
    I have made this and love it. I do use my own dressing. As far as the hotness, 1/8t. isn't enough to be noticeable. I gave it a 4 because of using my dressing and the bread. I use toasted low carb bread cubes on mine also, so there are less carbs. - 8/1/20


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    Very Good
    ok - 8/1/20


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    This looks like my kind of meal - 7/4/20


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    yummy....I will replace the bacon with veggie bacon and minus the bread #vegetarian - 7/4/20


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    Incredible!
    DELICIOUS and easy to customize. Thanks so much for sharing this recipe. Kids loved it too. - 7/4/20


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    Very Good
    tasty - 7/4/20


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    Incredible!
    Everybody can make $98+ In One Month .I am a full time college student and just doing this job in my part time 3 to 4 hrs daily and earn Thousands every month. Everybody....www.gocash9.com 
    - 7/4/20


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    Good
    Good ingredients just listened did use the hot sauce and I'm not really big on red peppers in salad nor bell peppers too overpowering... - 8/16/19


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    Will have to try that. Looks very tasty. - 8/1/19


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    Thank you - 8/1/19


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    Loved this salad!! - 7/11/19


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    Nice recipe - 6/25/19


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    loved this salad - 6/25/19


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    Delicious! - 6/19/19


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    Incredible!
    Delicious salad! - 5/22/19


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    Good
    Easy - 5/4/19


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    Very Good
    Thanks for sharing - 8/29/18


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    looks good - 8/27/18


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    very tasty - 8/26/18


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    Incredible!
    yummy - 8/26/18


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    Good
    good - 8/2/18


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    Good recipe - 8/2/18


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    Incredible!
    Delicious - 8/1/18


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    NICE - 8/1/18


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    Interesting - 8/1/18


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    Good
    good - 8/1/18


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    Incredible!
    Loved this - 8/1/18


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    The picture shows hard boiled eggs--they're not in the ingredients nor, I assume, the nutritional information. I never put hard boiled eggs on a BLT, but this would increase the substance of this salad--probably will add them tonight when I make it. - 8/1/18


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    Very tasty selection. - 8/1/18


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    Incredible!
    I love this BLT Salad: Avocado, Bacon, Lettuce and Tomato Recipe! Yummy! - 8/1/18


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    very good
    - 8/1/18


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    Very Good
    Made this without the hot sauce. To me a BLT does not have hot sauce. - 8/1/18


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    Bad
    Not that good, family hated the dressing, too. - 8/1/18


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    Incredible!
    I cut back the bacon to half a slice and added the white of a hard boiled egg. It was delicious and filling! - 8/1/18


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    yummy - 8/1/18


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    Incredible!
    Delicious. Had to skip the avocado as none here. - 8/1/18


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    Incredible!
    This was delicious, never had a BLT this way - 8/1/18


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    This sounds absolutely delicious. I have everything to make. Sounds good for tomorrow - 7/11/18


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    Like this without the hot peppers. Everything else is so good. - 7/5/18


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    Yum! - 5/5/18


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    Looks good! - 1/22/18


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    Incredible!
    I do not do anything hot, so I just skipped the red pepper lakes and spread some Miracle Whip on the lettuce before adding the toppings. This salad is delicious! - 9/5/17


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    Very Good
    I make mine without the bread cubes and use grated raw cauliflower for more crunch. Love it! - 8/10/17


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    O.K.
    I would leave out the bread to lower carbs. - 8/8/17


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    Looks good! - 8/5/17


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    Good
    Sounds good, and looks delicious. - 8/3/17


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    Love this recipe for warm summer evenings. It is filling and d edlicious - 8/3/17


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    Sounds yummy! - 8/2/17


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    Incredible!
    Yum - though I like just a drizzle of balsamic vinegar on this. (And a note - in Australia and New Zealand, a BLT with avocado is called a BLAT. Love the name!!!) - 8/2/17


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    Can't wait! - 8/2/17


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    Very Good
    Tossed in a bit of shredded chicken breast. Like the dressing! - 8/2/17


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    Looks good! - 8/2/17


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    0 of 1 people found this review helpful
    I agree with DEBALDERMAN in not having all the hot items in all my foods. Plain chef salads are my tastes. Added tomato, strawberries, grapes, a meat like chicken, ham, bacon or turkey and a hard boiled egg works very well for us. - 8/1/17


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    Very Good
    Very good . I used turkey bacon also. - 8/1/17


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    Incredible!
    What a fresh refreshing salad. I love BLT's but this is great with no bread and added avacado! - 8/1/17


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    This looks great. I'm adding ingredients to my shopping list. Yum. - 8/1/17


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    Good
    I added turkey chunks, I dont do bacon...it was good..you can add chick peas too, that very good as well - 8/1/17


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    yummy - 8/1/17


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    WONDERFUL VARIATION ON A BLT SANDWICH. - 8/1/17


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    Incredible!
    I didn't change a thing! Yummy! - 8/1/17


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    Very Good
    Cross country skiing is great if you live in a small country.
    - Steven Wright
    - 8/1/17


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    Very Good
    I eat a variation of this already 3 days a week. I skip any of the spicy ingredients and the egg. Might add some grilled chicken breast if I have it on hand. And just use a good balsamic vinegar for dressing. I love it. - 8/1/17


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    Skipped the avocado and added 1 oz. of chicken breast. good! As for adding the hot sauce, red peppers, bell peppers, etc. to a recipe, you DON'T HAVE TO ADD IT!!! Just sayin'. - 8/1/17


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    Incredible!
    Looks like Supper at our house - 8/1/17


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    Very Good
    I love this salad - 8/1/17


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    Incredible!
    yum! - 8/1/17


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    This sounds interesting, I will give it a try! - 8/1/17


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    Incredible!
    Very nice salad! - 8/1/17


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    love this salad I make it often - 8/1/17


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    Interesting salad - 8/1/17


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    I used real bacon, counted the fat, and it was great! - 8/1/17


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    This looks amazing and very filling...I'd love to get the ingredients to make it soon. - 8/1/17


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    Yummy - 8/1/17


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    Very good! - 8/1/17


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    yummy - 8/1/17


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    Great idea. Thanks - 8/1/17


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    I think I would omit the bread cubes. - 6/6/17


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    Good stuff! - 5/20/17


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    yummy - 5/20/17


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    sounds like a party in my mouth but I could do without the bacon and replace it with chicken or fish - 5/11/17


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    Incredible!
    Tweaked it a tad for my taste. Did not use bread, but used 2 hard boiled eggs. red onion, lemon cucumbers, mushrooms and red pepper flakes. (if you don't like the heat, don't add it, this recipe is not written in stone) I had Romaine lettuce, so I used that and 1 t grapeseed oil and 2 T balsamic . - 8/1/16


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    Incredible!
    This salad look very good. Trying it tonight. - 5/25/16


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    CarolynR1944; in the tip area it says you can add boiled eggs and chicken breast as shown in the picture for more protein. This all seems very healthy to me as long as you use the suggested pieces of bacon for calories and a decent dressing then configure your other meals accordingly. - 10/5/14