Vegetarianized Recipe: BLT Salad


I’ve been making this salad all summer and now that summer’s coming to an end I wanted to share it so you could sneak in one or two before all the tomatoes are gone for the year. It’s a perfect weeknight meal­—ready in less than 30 minutes—and loaded with protein and fiber, and low in calories, carbs and fat.

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Servings: 2
Time: Less than 30 minutes active and total

1 whole wheat pita
1/4 teaspoon dried oregano
1/4 teaspoon kosher salt
3 ounces silken tofu
1/4 cup basil, roughly chopped
1/2 small red onion, chopped finely, divided
1 tablespoon extra virgin olive oil
1 tablespoon white wine vinegar
1/4 teaspoon black pepper
6 strips smoky tempeh bacon
4 cups lettuce, chopped
1 cup cherry, grape or pear tomatoes, halved

1. Follow my instructions for Homemade Pita Chips, but replace the smoked salt with the dried oregano and kosher salt. Let cool.

2. Meanwhile, make the dressing by pureeing the tofu, basil, half of the red onion, extra virgin olive oil, vinegar and black pepper in a food processor or blender until very smooth. Set aside.

3. Cook tempeh bacon in a medium skillet sprayed with cooking spray over medium heat until browned on both sides. Remove and let cool.

 4. To assemble the salad, place the lettuce and tomatoes in a large bowl. Break up the pita chips into small pieces and add to the bowl. Chop tempeh bacon into 1/2″ pieces and add to the bowl. Add 3-4 tablespoons of dressing and toss everything well to coat. Divide among two plates and serve with remaining dressing.

Writer Bio: Adrienne D. Capps loves food AND is a vegetarian! These things are not mutually exclusive in her world. She is passionate about eating, drinking, cooking, teaching, reading about food and growing food. Her goal with her food blog,, is to open up the world of vegetarian cooking and eating to the veg-friendly and the veg-curious in an accessible way. She promises never to try to convert or make you feel guilty—just that eating less meat can be part of a healthy, fun and, above all, tasty lifestyle.