BLT Salad

BLT Salad

9 Reviews
From: EatingWell Magazine, July/August 2007

Here's a salad version of America's favorite sandwich. We use shredded tomato as a base for the creamy tomato-and-chive dressing—adding great tang and flavor along with extra vitamin C.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • 1 cup cubed whole-wheat country bread
  • 2 teaspoons extra-virgin olive oil
  • 4 medium tomatoes, divided
  • 3 tablespoons reduced-fat mayonnaise
  • 2 tablespoons minced chives, or scallion greens
  • 2 teaspoons distilled white vinegar
  • ¼ teaspoon garlic powder
  • Freshly ground pepper, to taste
  • 5 cups chopped hearts of romaine lettuce
  • 3 slices center-cut bacon, cooked and crumbled


  • Active

  • Ready In

  1. Preheat oven to 350°F. Toss bread with oil and spread on a baking sheet. Bake, turning once, until golden brown, 15 to 20 minutes.
  2. Cut 1 tomato in half. Working over a large bowl, shred both halves using the large holes on a box grater. Discard the skin. Add mayonnaise, chives (or scallion greens), vinegar, garlic powder and pepper; whisk to combine.
  3. Chop the remaining 3 tomatoes. Add the tomatoes, romaine and croutons to the bowl with the dressing; toss to coat. Sprinkle with bacon.
  • Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Nutrition information

  • Serving size: 1¼ cups
  • Per serving: 159 calories; 7 g fat(1 g sat); 3 g fiber; 19 g carbohydrates; 5 g protein; 101 mcg folate; 8 mg cholesterol; 4 g sugars; 0 g added sugars; 6,233 IU vitamin A; 20 mg vitamin C; 36 mg calcium; 1 mg iron; 284 mg sodium; 475 mg potassium
  • Nutrition Bonus: Vitamin A (125% daily value), Vitamin C (33% dv), Folate (25% dv)
  • Carbohydrate Servings:
  • Exchanges: 1 starch, 1 vegetable, 1 fat

Reviews 9

May 12, 2012
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By: EatingWell User
The next time I make this I will drain the grated tomato. The juice made the dressing too runny. Bet this would be fabulous when we have our own garden tomatoes! Pros: Nice variation in textures and flavors. Cons: seasoning could use a little more punch.
January 29, 2012
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By: johnswife28
Delicious I loved this recipe, easy to make, very quick, and the dressing was absolutely delicious. I think next time I will substitute boneless skinless chicken breast for the bacon to make it a filling dinner salad! Pros: Healthy, quick
October 14, 2010
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By: EatingWell User
This was quick and easy and quite tasty. I did add some italian seasoning to the croutons and used red wine vinegar, and also used Jenni-O turkey bacon. I also did not grate the tomato and just used a food processor for the dressing. Will make again.
September 24, 2010
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By: EatingWell User
This recipe was AWESOME! There's just something about mixing the tomatoes with the mayo to make the dressing. Definitely will make this again!
August 19, 2010
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By: EatingWell User
Shred (grate) the tomato and discard the skin? I'm at a loss on that one. I used chopped grape tomatoes and it was perfect. They're so sweet and tasty and way less work than "shredding" tomatoes. If you want to up the nutritional ante on this one, substitute barley or brown rice for the cubed bread. Oh, and I used Trader Joe's turkey bacon, which is really tasty and better quality than most turkey bacon.
August 17, 2010
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By: Laura Biesterveld
I thought this was delicious!
July 04, 2010
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By: EatingWell User
Add half a chopped avocado, sublime!
June 04, 2010
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By: EatingWell User
I love this recipe! Has all my favs with no guilt. I did make two changes though. I always make my own mayo, and it's full fat--but healthy fat (read the labels on jarred mayo in the stores!) and I prefer balsamic vinegar. So refreshing and great combo of flavors--what's wrong with bacon??????
February 10, 2010
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By: EatingWell User
My husband and I just tried out this salad tonight, and we thought it was pretty good! Making it was fast, the homemade croutons were great, and I loved the dressing. We are definitely making this one of our staple meals.
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