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.

Keto Blt Salad: 4.5g Net Carbs

Name: Keto Blt Salad
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 servings
Cuisine: Keto
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

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.

Jordan Lee

Head of Nutrition · June 18, 2026

15 min

Prep

10 min

Cook

25 min

Ready in

Servings

Easy

Difficulty

Nutrition per serving

4.5g

Net carbs

Fiber

6.5g

Total carbs

14g

Protein

35g

Fats

392

Calories

Per serving · makes 4. Values are estimates; brands vary.

ketolow carbbaconsaladgluten free

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

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.

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.

Chop the romaine and add it to a large bowl along with the halved cherry tomatoes.

Pour the dressing over the greens and toss until evenly coated.

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).

Log this recipe in one tap

Save keto blt salad to CarbMeNot and track its 4.5g net carbs against your daily budget automatically.

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.