Keto Blt Salad
All the smoky, juicy, crunchy magic of a classic BLT, deconstructed into a fork-friendly bowl. Crisp romaine, ripe tomato, and shatter-crisp bacon get tossed in a creamy ranch-style dressing for just 4.5g net carbs per serving. Ready in 25 minutes, no bread required.
Head of Nutrition · June 18, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
This deconstructed BLT trades the bread for crisp romaine and a creamy ranch-style dressing, keeping every smoky, juicy bite while landing at just 4.5g net carbs per serving. It comes together in about 25 minutes and makes a satisfying keto lunch.
Ingredients
- 8 slices thick-cut bacon
- 1 large head romaine lettuce (about 10 cups chopped)
- 1 cup cherry tomatoes, halved
- 2 large hard-boiled eggs, quartered
- 1/3 cup mayonnaise
- 3 tablespoons sour cream
- 1 tablespoon fresh lemon juice
- 1 tablespoon chopped fresh chives
- 1/4 teaspoon garlic powder
- 1/2 cup shredded sharp cheddar cheese
- Salt and black pepper to taste
Instructions
- 1
Lay the bacon in a cold skillet, set over medium heat, and cook 8-10 minutes, flipping once, until deeply crisp. Drain on paper towels, then crumble into bite-size pieces.
- 2
While the bacon cooks, whisk together the mayonnaise, sour cream, lemon juice, chives, and garlic powder in a small bowl. Season with salt and pepper and thin with 1-2 teaspoons water if needed.
- 3
Chop the romaine and add it to a large bowl along with the halved cherry tomatoes.
- 4
Pour the dressing over the greens and toss until evenly coated.
- 5
Top with the crumbled bacon, quartered eggs, and shredded cheddar. Give one gentle final toss, season with extra pepper, and serve immediately.
Tips & notes
- Toss the dressing in just before serving so the romaine stays crisp; store dressing and greens separately for meal prep.
- Swap the cheddar for crumbled blue cheese or shaved Parmesan for a sharper bite.
- For extra protein, fold in 1 cup diced cooked chicken (adds roughly 0g net carbs and bumps the dish toward a fuller meal).
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Frequently asked questions
- How many carbs are in keto blt salad?
- Each of the 4 servings has 4.5g net carbs (6.5g total carbs minus 2g fiber), along with 392 calories, 14g protein, and 35g fat. The recipe makes 4 servings.
- Can I make keto BLT salad ahead of time?
- Yes. Cook the bacon, boil the eggs, and whisk the dressing up to 3 days ahead and refrigerate separately. Chop the romaine and assemble just before eating so the lettuce stays crunchy and the bacon doesn't go soft.
- What can I use instead of romaine?
- Any sturdy keto-friendly green works. Chopped iceberg keeps the classic BLT crunch, while baby spinach or shredded green cabbage both add fiber with very few carbs.
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