Low Sodium BLT Salad
Looking for a healthier twist on a classic favorite? This Low Sodium BLT Salad is the perfect option! Packed with crisp romaine lettuce, sweet cherry tomatoes, creamy avocado, and crunchy whole-grain croutons, it delivers all the flavors you love with a lighter, heart-healthy spin. The star of the show—low sodium thick-cut bacon—adds that signature smoky flavor without excess salt, while a zesty lemon-olive oil dressing ties everything together with a refreshing touch. Quick to prepare in just 30 minutes, this salad is perfect for a wholesome lunch or a satisfying side dish. Enjoy the satisfying crunch and bold flavors while keeping your sodium intake in check. Perfect for low sodium diets or anyone looking for a nutritious upgrade on a BLT!
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Recipe Information
Ingredients
- 6 slices low sodium thick-cut bacon
- 1 head romaine lettuce
- 1.5 cups cherry tomatoes
- 1 large avocado
- 2 slices whole grain bread
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 0.5 teaspoon fresh cracked black pepper
- 0.5 teaspoon garlic powder
- 0.25 teaspoon crushed red pepper flakes (optional)
Instructions
Preheat the oven to 400°F (200°C). Arrange the low sodium bacon slices on a foil-lined baking sheet and bake in the preheated oven for 15 minutes, or until crispy. Once cooked, remove from the oven and allow to cool. Chop into bite-sized pieces.
While the bacon is cooking, prepare the croutons. Cut the whole grain bread slices into 1-inch cubes. Heat 1 tablespoon of olive oil in a pan over medium heat. Add the bread cubes and sprinkle with garlic powder. Toast the bread cubes in the pan, stirring occasionally, until golden brown and crispy. Remove from heat and set aside.
Wash the romaine lettuce under cold water, then dry it using a salad spinner or by patting with paper towels. Chop the lettuce into bite-sized pieces and place in a large salad bowl.
Halve the cherry tomatoes and add them to the salad bowl.
Cut the avocado in half, remove the pit, and scoop the flesh out with a spoon. Slice the avocado and add the slices to the salad bowl.
In a small bowl, whisk together the remaining 2 tablespoons of olive oil with the lemon juice and freshly cracked black pepper to create the dressing.
Add the bacon pieces and croutons to the salad bowl. Drizzle the dressing over the top of the salad.
Toss the salad gently to combine all ingredients. Taste and add the optional crushed red pepper flakes for a hint of spice, if desired.
Serve immediately and enjoy your low sodium BLT salad!
Nutrition Facts
Calories |
1429 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 111.6 g | 143% | |
| Saturated Fat | 23.5 g | 118% | |
| Polyunsaturated Fat | 9.3 g | ||
| Cholesterol | 90 mg | 30% | |
| Sodium | 1273 mg | 55% | |
| Total Carbohydrate | 74.1 g | 27% | |
| Dietary Fiber | 29.4 g | 105% | |
| Total Sugars | 16.6 g | ||
| Protein | 52.9 g | 106% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 342 mg | 26% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 3232 mg | 69% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
