There’s something about a BLT that just feels like a warm hug on a sunny day, isn’t there? This Healthy BLT Salad with Avocado takes that classic sandwich vibe and transforms it into a guilt-free delight. It’s like having a picnic in a bowl—crispy bacon, juicy tomatoes, and creamy avocado, all dancing together with a refreshing crunch.
Steps
- Cook and chop 12 slices of center-cut bacon. Prepare 4 Roma tomatoes by chopping them into small pieces.
- In a medium-sized bowl, mix the chopped tomatoes with 1/4 cup of light mayonnaise. Season with 1/8 teaspoon of kosher salt and a bit of freshly cracked black pepper, then let it sit for 10 minutes to release the tomato juices, which will serve as the salad dressing.
- While the tomato mixture is resting, chop 6 cups of Romaine lettuce and dice a medium-sized Haas avocado.
- To assemble the salad, evenly distribute the chopped lettuce onto four plates. Top each serving with the diced avocado, the prepared bacon, and the tomato-mayonnaise dressing.
- Serve the salad immediately to enjoy the fresh flavors and crisp textures. Adjust the seasoning with additional salt and pepper if needed.
Ingredients
- 12 slices lean center-cut bacon, cooked and chopped
- 4 Roma tomatoes, chopped
- 1/4 cup light mayonnaise (such as Hellman’s)
- 1/8 teaspoon kosher salt
- Fresh black pepper, to taste
- 6 cups chopped Romaine lettuce
- 4 ounces (1 medium) Hass avocado, diced
Nutritional Values
Calories: 788 kcal | Carbohydrates: 52 g | Protein: 40 g | Fat: 52 g | Cholesterol: 76 mg | Sodium: 1588 mg | Fiber: 20 g | Sugar: 20 g
FAQ
- Can I use a different type of bacon in the BLT Salad with Avocado?
- Yes, turkey bacon can be used as an alternative for those who do not consume pork.
- How can I store the BLT Salad with Avocado for work lunches?
- You can prepare the salad in mason jars by layering the tomatoes at the bottom, followed by avocado and lettuce. However, it is best to consume it soon after preparation to prevent the avocado from browning and the bacon from becoming soggy.
- What are some ways to add more protein to the BLT Salad?
- You can include grilled chicken, shrimp, or turkey to boost the protein content and make the salad suitable for a light dinner.
- What is the dressing made from in the BLT Salad with Avocado?
- The dressing is created by combining diced tomatoes with light mayonnaise, salt, and pepper, allowing the tomatoes to release their juices for about 10 minutes.
- Can this salad fit into a low-carb diet plan?
- Yes, the BLT Salad with Avocado is suitable for low-carb diets like Paleo, Keto, and Whole30, as it eliminates the bread and focuses on the salad ingredients.
Tips
- Pack Ahead in Layers: For a convenient work lunch, layer the salad in a mason jar with tomatoes at the bottom, followed by avocado and lettuce. This prevents the avocado from browning and keeps the bacon crisp.
- Choose Center-Cut Bacon: Opt for center-cut bacon, which is leaner than regular strips, to reduce fat content while still enjoying the savory flavor.
- Use Tomato Juices as Dressing: Let the diced tomatoes sit with light mayonnaise, salt, and pepper for about 10 minutes. This allows the tomatoes to release their juices, creating a flavorful dressing that complements the salad.
- Add Protein for a Hearty Meal: Enhance the salad by adding grilled chicken, shrimp, or turkey to increase the protein content, making it suitable for a light dinner.
Equipment
- Mason Jars – For packing the salad ahead for work.
- Salad Spinner – Useful for washing and drying the Romaine lettuce efficiently.
- Avocado Slicer – To make dicing the avocado easier and quicker.
- Medium Mixing Bowl – If you don’t already have a suitable bowl for mixing the dressing.
- Chef’s Knife – If a high-quality knife for chopping is not available at home.
