Zucchini BLT Salad
A twist on your classic BLT, but is it a Salad? Is it Pasta? Who knows, but it's delicious, easy, fun and packed with healthy veggies and bold proteins. If you need an impressive (but simple) summer salad, this is it.
GLUTEN FREE LUNCH RECIPESAPPETIZERS & SALADS
Lauren Vasnelis
8/14/2026
Zucchini BLT Salad
This Zucchini BLT Salad takes everything you love about a classic BLT and turns it into a fresh, crunchy summer salad. Zucchini noodles are tossed with crisp iceberg lettuce and juicy Roma tomatoes in a simple creamy Dijon dressing, then finished with plenty of crispy bacon.
It’s great on its own, but I especially love topping it with blackened chicken to turn it into a complete meal. Blackened shrimp would also be fantastic. There’s something about blackened seasoning with the cool zucchini and lettuce, fresh tomatoes, salty bacon, and creamy dressing that works especially well in this salad.
Servings: 4
Prep Time: 10 minutes
Assembly Time: 15 minutes
Total Time: 25 minutes
Equipment Needed
Julienne peeler or spiralizer
Ingredient Breakdown
Zucchini
Zucchini takes the place of traditional pasta in this salad and gives you those long, spaghetti-like strands that make this recipe a little different from your typical BLT salad.
I use 1 large zucchini, but 3–4 smaller zucchini will work just as well.
A julienne peeler is my preferred way to make the zucchini noodles, but a spiralizer works perfectly well too.
Don’t peel off the dark green zucchini skin first. Leaving the skin on gives the noodles some color and makes them much more visually interesting in the finished salad.
When you’re creating the noodles, only use the firm outer layers of the zucchini. Once you reach the softer interior where the seeds are, stop. That center contains significantly more moisture and isn’t ideal for zucchini noodles.
Iceberg Lettuce
For a BLT-inspired salad, I like iceberg lettuce because it’s cold, crisp, and crunchy. It also holds up nicely against the zucchini noodles and creamy dressing.
Any lettuce works here though. It's also great with romaine.
Roma Tomatoes
It wouldn’t be a BLT without tomatoes! Roma tomatoes are a great choice here because they’re meaty and hold their shape nicely once diced and tossed into the salad. Removing the pulp is key though or your salad could get soggy.
Bacon
It's not a BLT without the Bacon. You can use freshly cooked and chilled bacon or pre-cooked. I like to save the bacon until the end rather than mixing it into the salad too early. Adding it after the salad has been dressed helps preserve some of that crispy texture.
Mayonnaise
Mayonnaise creates the creamy base for this incredibly simple dressing. A thicker based mayo is important here but a light mayo would work too. I have tried this with Greek Yogurt and it works well too if your yogurt is thick enough.
Apple Cider Vinegar
A tablespoon of apple cider vinegar cuts through the richness of the mayonnaise and bacon and gives the dressing a little tang.
Dijon Mustard
Dijon mustard adds another layer of tang and flavor to the creamy dressing without overpowering the fresh vegetables.
Blackened Chicken or Shrimp
This is completely optional, but highly recommended if you want to turn the salad into a more substantial meal.
I topped mine with blackened chicken, but blackened shrimp would be fantastic too. The smoky, spicy flavor of blackened seasoning works especially well with the cool vegetables, creamy dressing, and salty bacon.
Ingredients
Zucchini BLT Salad
1 large zucchini or 3–4 small zucchini
8 ounces bacon, cooked and diced
3–4 cups shredded iceberg lettuce
3 Roma tomatoes, diced
Creamy Dijon Dressing
1 cup mayonnaise
1 tablespoon apple cider vinegar
1 tablespoon Dijon mustard
Salt and black pepper, to taste
Optional Protein
Blackened chicken
Blackened shrimp
Instructions
Prep the BLT ingredients. Chop the iceberg lettuce, dice the Roma tomatoes, and cook and dice the bacon. Set the bacon aside for topping the salad later.
Make the zucchini noodles. Using a julienne peeler or spiralizer, cut the firm outer portion of the zucchini into long, thin, spaghetti-like strips. Leave the skin on and continue working around the zucchini until you reach the softer, seedy center. Stop at that point and discard the center.
Assemble the salad. Add the shredded iceberg lettuce, diced tomatoes, and zucchini noodles to a large bowl. Gently toss to distribute the ingredients.
Prepare the dressing. In a small bowl, combine the mayonnaise, apple cider vinegar, Dijon mustard, salt, and black pepper. Mix well until smooth and completely combined.
Wait to dress the salad until you’re ready to serve it. The fresh vegetables, especially the zucchini, will release moisture as they sit, so I don’t recommend dressing this salad ahead of time.
Toss and serve. When you’re ready to eat, add the dressing to the salad and toss until the zucchini noodles, lettuce, and tomatoes are evenly coated.
Top with the crispy diced bacon.
Serve as-is, or top with blackened chicken or blackened shrimp for a more substantial meal.
Serve immediately and enjoy!
Lauren’s Tips 💛
Skip the Seedy Center
When making your zucchini noodles, julienne only the firm outer flesh and stop once you reach the soft, seedy center. That interior contains significantly more moisture and can make your finished salad soggy.
Dress It Right Before Serving
Zucchini contains a lot of water, so once the salad is dressed and seasoned, it will eventually begin releasing moisture. You can prep all of the components ahead of time, but keep the dressing separate and toss everything together immediately before serving.
Leave the Zucchini Skin On
There’s no need to peel your zucchini before turning it into noodles. Leaving the skin on gives the strands those beautiful dark green edges, adds color to the salad, and makes the zucchini noodles stand out.
Save the Bacon for Last
Rather than letting your crispy bacon sit in the creamy dressing, sprinkle it over the salad after everything else has been tossed. This helps preserve some of that bacon crunch.
Add a Blackened Protein
This salad is great on its own, but blackened chicken or shrimp takes it to another level. The smoky, spicy seasoning works especially well with the cool zucchini and lettuce, salty bacon, tomatoes, and creamy dressing. If you think the bacon is enough, Blackened Tofu would even be a great option.
Notes
A julienne peeler or spiralizer is the easiest way to create the spaghetti-like zucchini noodles for this salad.
When julienning the zucchini, only use the firm outer layers. Once you reach the softer, seedy interior, stop. The center contains much more moisture and doesn’t make good zucchini noodles. Unfortunately, that part is garbage!
One large zucchini or approximately 3–4 smaller zucchini will work for this recipe.
There’s no need to cook the zucchini noodles. They’re used raw, which keeps the salad crisp and fresh.
The salad can be prepared in advance, but do not add the dressing until you’re ready to serve it.
If you’re preparing it ahead, keep the bacon separate as well so it stays crisp.
Blackened chicken was my protein of choice, but blackened shrimp would be equally good.
If serving with a protein, add it to the salad immediately before serving.
Leftover undressed salad components can be stored separately in the refrigerator.
Once dressed, this salad is best eaten fresh because the zucchini will continue releasing moisture as it sits.
Please check ingredient labels carefully. While all of my recipes are designed to be gluten-free, not every product I use is certified gluten-free. Always verify ingredient labels to make sure they meet your dietary needs.
Frequently Asked Questions
What is a julienne peeler?
A julienne peeler looks similar to a traditional vegetable peeler, but its blade cuts vegetables into long, thin strips instead of wide ribbons. It’s an easy and inexpensive way to turn zucchini into spaghetti-like noodles.
Do I have to use a julienne peeler?
No. A spiralizer works perfectly well too. You just want to turn the zucchini into long, thin strands rather than chopping it into pieces.
Do I use the entire zucchini for the noodles?
No. Use the firm outer flesh and work your way around the zucchini until you reach the softer center containing the seeds. Stop there and discard the center. Using that watery interior can add too much moisture to the salad.
Do I need to peel the zucchini first?
No. I actually recommend leaving the skin on. The dark green edges add color and texture and make the zucchini noodles look especially good in the finished salad.
Do I cook the zucchini noodles?
No. The zucchini noodles stay completely raw for this recipe. That keeps them fresh and crisp and makes the salad incredibly quick to prepare.
Can I make Zucchini BLT Salad ahead of time?
You can prep it ahead of time, but I wouldn’t fully assemble it. Prepare the vegetables, bacon, and dressing separately and refrigerate them. Toss everything together immediately before serving.
Why shouldn’t I dress the salad ahead of time?
Zucchini naturally contains a lot of water. Salt and dressing will begin pulling out that moisture, which can eventually make the salad watery. Dressing it immediately before serving gives you the best texture.
Can I use a different lettuce?
Yes, although I really like iceberg here because of its classic BLT feel and extra crunch. Romaine would be another good option if that’s what you have.
Can I make this without bacon?
You can, although obviously it won’t have quite the same BLT flavor. If you omit the bacon, I’d recommend adding another salty or smoky element that works for your dietary needs.
What protein goes best with Zucchini BLT Salad?
My favorite is blackened chicken, but blackened shrimp would be excellent as well. The bold blackened seasoning is a particularly good contrast to the cool, creamy salad.
Can I serve Zucchini BLT Salad as a main dish?
Absolutely. Add blackened chicken or shrimp and it becomes an easy, filling lunch or dinner. Without the additional protein, it also works well as a fresh side dish.
How should I store leftovers?
If possible, store the salad components and dressing separately. Once the salad has been dressed, refrigerate any leftovers in an airtight container and eat them as soon as possible, since the zucchini will soften and release additional moisture over time.
