Alfalfa Bacon Tomato Salad Recipe - A Delicious and Healthy Meal

Alfalfa Bacon Tomato Salad

Alfalfa Bacon Tomato Salad Recipe - A Delicious and Healthy Meal
Preparation time: 10 minutes | Cooking time: 0 minutes | Servings: 4


Alfalfa Bacon Tomato Salad
Alfalfa Bacon Tomato Salad

The Alfalfa Bacon Tomato Salad is a delightful and refreshing dish that combines the crispness of fresh alfalfa sprouts with the savory flavor of bacon and the juiciness of ripe tomatoes. Topped with a creamy and tangy dressing, this salad is perfect for a light lunch, a side dish, or even as a unique addition to your brunch table. Its combination of textures and flavors makes it a favorite among those who appreciate a salad that's both nutritious and indulgent.


The origins of the Alfalfa Bacon Tomato Salad can be traced back to the rise in popularity of alfalfa sprouts in the health food movement of the 1970s. As people became more interested in incorporating raw and nutritious ingredients into their diets, alfalfa sprouts emerged as a favored choice due to their high nutrient content and versatility. The addition of bacon and tomatoes to the salad was inspired by the classic BLT sandwich, transforming a beloved flavor combination into a fresh and innovative salad.



How to prepare

  1. Prepare the dressing by combining and stirring all the ingredients until they are well blended.
  2. Combine the sprouts, tomatoes, and bacon, and serve with the dressing poured over.


  • For a vegetarian version, substitute the bacon with smoked tofu or tempeh.
  • Add sliced avocado or hard-boiled eggs for extra creaminess and protein.
  • Mix in some chopped nuts or seeds for added texture and nutrients.

Cooking Tips & Tricks

To ensure the best flavor and texture in your Alfalfa Bacon Tomato Salad, consider the following tips:

- Use fresh, crisp alfalfa sprouts for the base of the salad. Rinse them thoroughly under cold water before use.

- Opt for ripe, juicy tomatoes to add sweetness and moisture to the salad. Small cherry or grape tomatoes can also be used for a burst of flavor.

- Cook the bacon until it's crispy for a satisfying crunch. Let it cool and drain on paper towels before chopping.

- For the dressing, adjust the amount of horseradish and honey to taste, depending on your preference for spiciness and sweetness.

Serving Suggestions

This salad can be served on its own as a light meal or paired with a slice of crusty bread for a more filling option. It also makes a great side dish for grilled meats or a colorful addition to a brunch spread.

Cooking Techniques

The key to this salad is in the preparation of the ingredients. Cooking the bacon until crispy and chopping the tomatoes and alfalfa sprouts into bite-sized pieces ensures a pleasant eating experience. The dressing should be whisked until smooth for even distribution.

Ingredient Substitutions

Substitute the mayonnaise with avocado mayo or a vegan alternative for a healthier option.

- Use Dijon mustard instead of prepared mustard for a sharper flavor.

- Greek yogurt can replace plain yogurt for a thicker, creamier dressing.

Make Ahead Tips

The components of the salad can be prepared ahead of time and stored separately in the refrigerator. Assemble and dress the salad just before serving to maintain the freshness and crispness of the ingredients.

Presentation Ideas

Serve the salad in a large, shallow bowl to showcase the colorful ingredients. Garnish with a sprinkle of freshly chopped herbs or edible flowers for an elegant touch.

Pairing Recommendations

This salad pairs beautifully with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio. For a non-alcoholic option, a sparkling water with a squeeze of lemon complements the flavors of the salad.

Storage and Reheating Instructions

It's best to enjoy the Alfalfa Bacon Tomato Salad fresh. However, any leftovers can be stored in an airtight container in the refrigerator for up to one day. Note that the alfalfa sprouts may wilt, and the bacon may lose its crispness upon storage.

Nutrition Information

Calories per serving

The calorie content of the Alfalfa Bacon Tomato Salad primarily depends on the amount of dressing used and the fat content of the mayonnaise and bacon. On average, a serving of this salad can range from 250 to 400 calories, making it a moderate-calorie option suitable for a meal or hearty side dish.


The primary source of carbohydrates in this salad comes from the tomatoes and the small amount of honey in the dressing. Tomatoes are a low-carb option, making this salad suitable for those following a low-carbohydrate diet. The total carbohydrate content will vary depending on the exact serving size but is relatively low per serving.


The fats in this salad are primarily found in the mayonnaise and bacon. Using a high-quality mayonnaise made with healthy oils can provide a good source of monounsaturated fats. Bacon, while delicious, contributes saturated fats, so it's best consumed in moderation. The overall fat content can be adjusted by varying the amount of dressing used or by choosing a lighter mayonnaise option.


This salad offers a good source of protein from both the bacon and the alfalfa sprouts. Bacon provides a high-quality animal protein, while alfalfa sprouts add plant-based protein to the mix. Together, they make the salad satisfying and filling, contributing to muscle maintenance and growth.

Vitamins and minerals

Alfalfa sprouts are rich in vitamins K, C, and folate, as well as minerals like manganese, copper, and magnesium. Tomatoes contribute additional vitamin C, potassium, and lycopene, a powerful antioxidant. This salad is a great way to boost your intake of essential vitamins and minerals.


The main allergens to be aware of in this recipe include eggs (found in mayonnaise) and dairy (if using a yogurt-based dressing). Those with specific food allergies or sensitivities should adjust the recipe accordingly or ensure that all ingredients meet their dietary needs.


Overall, the Alfalfa Bacon Tomato Salad is a nutritious dish that offers a good balance of proteins, healthy fats, and essential vitamins and minerals. It's relatively low in carbohydrates and can be adjusted to suit various dietary needs and preferences.


The Alfalfa Bacon Tomato Salad is a versatile and nutritious dish that combines the best of fresh, flavorful ingredients with a creamy, tangy dressing. Whether you're looking for a light lunch option, a side dish with a twist, or a way to impress at your next brunch gathering, this salad is sure to delight. With options for customization and make-ahead preparation, it's a convenient and healthy choice for any occasion.

How did I get this recipe?

The memory of finding this recipe for the first time brings a smile to my face. It was many years ago, when I was just a young girl eager to learn the art of cooking from my grandmother. She was a talented cook, always experimenting with new flavors and techniques in the kitchen.

One summer day, as we were flipping through an old cookbook together, we stumbled upon a recipe for Alfalfa Bacon Tomato Salad. I had never heard of such a dish before, but the combination of ingredients intrigued me. My grandmother explained that she had learned the recipe from a friend who had picked it up during her travels.

As I read through the list of ingredients and instructions, I could already taste the crisp bacon, juicy tomatoes, and fresh alfalfa sprouts mingling together in a delightful medley of flavors. My mouth watered at the thought of trying it out for myself.

With my grandmother's guidance, we set out to gather all the necessary ingredients. We carefully selected the ripest tomatoes, the crispiest bacon, and the freshest alfalfa sprouts from the local market. Back at home, we washed and chopped the vegetables, fried the bacon to a perfect crisp, and tossed everything together with a tangy vinaigrette dressing.

The salad was a hit with the whole family. The combination of flavors and textures was simply divine. The smoky bacon added a savory richness, the sweet tomatoes burst with freshness, and the crunchy alfalfa sprouts added a delightful lightness to the dish.

From that day on, Alfalfa Bacon Tomato Salad became a staple in our family gatherings. It was a dish that never failed to impress, and I proudly took on the task of making it for special occasions. Over the years, I perfected the recipe, adjusting the seasonings and ratios to suit my own tastes.

As I grew older, I continued to experiment with new recipes and techniques in the kitchen, drawing inspiration from various sources. But the memory of that first discovery of Alfalfa Bacon Tomato Salad will always hold a special place in my heart. It was a reminder of the joy of cooking, of sharing delicious meals with loved ones, and of the endless possibilities that lay waiting to be explored in the world of food.

To this day, whenever I make Alfalfa Bacon Tomato Salad, I am transported back to that sunny afternoon in my grandmother's kitchen, surrounded by the comforting aromas of home-cooked meals and the laughter of family. And as I take a bite of the salad, savoring the harmonious blend of flavors and textures, I am reminded of the simple joys that food can bring to our lives.


| Alfalfa Sprout Recipes | Bacon Recipes | Cathy's Recipes | Honey Recipes | Horseradish Recipes | Mayonnaise Recipes | Prepared Mustard Recipes | Salad Recipes | Tomato Recipes | Yogurt Recipes |

Recipes with the same ingredients

(3) Blat!