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Chopped BLT Salad

Peer reviewed by UK recipe editorsAuthored by UK recipe editorsOriginally published 28 Jan 2026

Meets Patient’s editorial guidelines

This vibrant chopped BLT salad offers a refreshing, low-carb twist on the classic sandwich flavours. By swapping bread for a crunchy base of purple cabbage and romaine hearts, this dish provides a satisfying texture that pairs perfectly with savoury bacon and juicy tomatoes. It is an excellent choice for those seeking a lighter meal that does not compromise on Vitamin C or essential fibre.

As a diabetes-friendly recipe, this salad focuses on high-quality fats from extra-virgin olive oil and nutrient-dense greens to help maintain steady energy levels. It is an ideal quick lunch or a simple side dish for a weekend barbecue. For the best results, use the freshest seasonal tomatoes you can find and serve the salad immediately after tossing to ensure the leaves stay crisp and bright.

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Ingredients for Chopped BLT Salad

  • 8 bacon slices, cooked and diced (about 1/2 cup)

  • 2 1/2 cups chopped purple cabbage (about 230g )

  • 1 large bunch hearts of cos, chopped (about 950g )

  • 60ml chopped onion

  • 60ml extra-virgin olive oil

  • 1 medium tomato, chopped (about 80g )

  • 1 teaspoon celery salt, sea salt, or pink Himalayan sea salt to taste

  • Black pepper to taste (if tolerated)

How to make Chopped BLT Salad

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In a large bowl, combine all ingredients.

Serve immediately.

Disclaimer

While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.

Article history

The information on this page is peer reviewed by qualified clinicians.

  • 28 Jan 2026 | Originally published

    Authored by:

    UK recipe editors

    Peer reviewed by

    UK recipe editors
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