B.L.T. Salad
The B.L.T. Salad is a fresh, deconstructed take on the classic American sandwich, transforming its iconic flavors into a vibrant bowl. It typically features crisp romaine lettuce, juicy tomatoes, and savory bacon, often tossed with a creamy dressing and sometimes topped with croutons or avocado for added texture. This salad originated in the United States as a convenient and lighter way to enjoy the beloved B.L.T. combination.
🍽️ Nutrition at a glance
This salad is generally moderate in fat, primarily from the bacon and creamy dressing, but provides a good source of protein from the bacon and vitamins like Vitamin K and lycopene from the fresh vegetables. A typical serving can range from 300 to 500 calories, depending on the portion sizes and specific dressing used.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 15 g |
| Carbs | 20 g |
| Fat | 25 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 800 mg |
| Vitamin A | 120 mcg |
| Vitamin C | 15 mg |
| Vitamin K | 90 mcg |
| Calcium | 100 mg |
| Iron | 2 mg |
| Potassium | 350 mg |
| Vitamin B6 | 0.3 mg |
| Folate | 60 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a clever example of American culinary adaptation, reinventing a sandwich staple into a salad format. Nutritionally, it offers a way to incorporate more leafy greens into a familiar and satisfying flavor profile, though mindful of the sodium and fat content from the bacon.
AI estimate may be inaccurate · Terms