BLT Salad | Recipe Renovator | Low-sodium, gluten-free, migraine-friendly
If you’re surprised to see me posting this BLT salad, you’re probably not any more surprised than I am. Since we ate plant-based for more than four years, I thought my days of eating bacon were long over. My diagnosis in January of Meniere’s Disease with migraine variant caused me to completely rethink everything I am eating. I’m now on a version of the paleo (ancestral/primal) diet modified to be low-sodium and avoid migraine triggers. This salad does contain two items that are not on the migraine plan: avocados and bacon. They were two of the very first foods I tested, once I had been on the diet for four months and my symptoms were well under control.

It’s not just any bacon; there are only two kinds I have found that are suitable: Whole Foods 365 uncured, and Pederson’s Natural Farms paleo bacon. This photo shows the Pederson’s Natural Farms uncured, no-sugar, hickory-smoked bacon, which is reasonably low in sodium, and contains no nitrates. It is smoked, but doesn’t seem to bother me. I can only eat 1 slice per day because of the sodium, but it’s really a treat. I cut the slices in half, so it seems like I’m getting two.

I made the dressing to complement the BLT flavors, blending cherry tomatoes, spices, and home-made olive oil mayonnaise together. I was inspired by a pair of dressing recipes in Cooking Light. Lots of delicious specialty lettuce, a little green onion, and luscious ripe Reed avocados and more cherry tomatoes round out the salad. You could also crumble the bacon over the salad if you like.

Suitable for:
paleo, low-sodium, gluten-free, reduced-sugar, vegetarian (if you omit the bacon) diets

Not for:
salt-free, vegan, or strict migraine diets (dressing is suitable for the migraine diet)
BLT Salad | Recipe Renovator | Low-sodium, gluten-free, migraine-friendly

You might also like:

Sweet and sour bacon vinaigrette from Cooking Light
Tomato-basil vinaigrette from Cooking Light
BLT chopped salad from Damn Delicious

BLT Salad | Recipe Renovator | Low-sodium, gluten-free, migraine-friendly

BLT salad with spicy tomato dressing

This tomato-herb dressing is migraine-friendly, as is the salad minus the bacon and avocado (until you're able to test those ingredients)
5 from 1 vote
Prep Time 5 mins
Total Time 5 mins
Course Lunch
Cuisine American
Servings 1 cup dressing


  • 6 tbsp mayonnaise use home-made olive oil mayonnaise for low-sodium diets
  • 3 tbsp water (filtered or spring)
  • 1 tbsp white balsamic vinegar use distilled white vinegar for migraine diet
  • 8 small cherry tomatoes or 4 large
  • 1 tsp smoked paprika pimenton
  • 1/2 tsp parsley (dried)
  • 1/4 tsp mustard (dry)
  • 1/4 tsp garlic powder
  • 1/8 tsp sage (dried)


  • Combine all dressing ingredients and blend until very smooth. Add additional water if needed to get the consistency you like.
  • For each salad, combine fresh lettuce, cherry tomatoes, one-half avocado in slices, and one slice well-cooked bacon in bits or crumbled. Top with dressing.


Salad as shown provides about 130 mg. sodium from the one slice of bacon, tomatoes, avocado, lettuce, and dressing.