A Guilt-Free, Flavor-Packed Delight
Imagine biting into a creamy, savory, and refreshing chicken salad, loaded with crispy bacon, juicy tomatoes, and fresh lettuce, all tossed in a delicious keto-friendly dressing. If you love BLTs and chicken salad, this recipe combines the best of both worlds while keeping things healthy, low-carb, and absolutely delicious.
This Healthy BLT Chicken Salad is the perfect choice whether you’re on a keto diet, trying to cut carbs, or simply looking for a nutritious meal. It’s high in protein, packed with good fats, and bursting with flavor. Plus, it’s quick and easy to prepare, making it ideal for meal prep, lunch, or a light dinner.
Let’s dive into this ultimate keto-friendly chicken salad recipe and learn how to make it step by step!
Why You’ll Love This Recipe
✔️ Keto-Friendly & Low-Carb – Perfect for maintaining ketosis.
✔️ Protein-Packed & Nutritious – Keeps you full and satisfied.
✔️ Quick & Easy – Ready in 15 minutes with simple ingredients.
✔️ Versatile & Customizable – Enjoy it as a salad, wrap, or dip.
✔️ Meal-Prep Friendly – Stays fresh for days in the fridge.
Ingredients You’ll Need
Here’s everything you need to make this Healthy BLT Chicken Salad:
For the Salad
| Ingredient | Quantity |
|---|---|
| Cooked chicken breast (shredded or diced) | 2 cups |
| Bacon (cooked and crumbled) | 4 slices |
| Cherry tomatoes (halved) | 1 cup |
| Romaine lettuce (chopped) | 2 cups |
| Avocado (diced) | 1 medium |
| Cheddar cheese (shredded) | ½ cup |
| Green onions (chopped) | ¼ cup |
For the Keto Dressing
| Ingredient | Quantity |
|---|---|
| Mayonnaise | ½ cup |
| Sour cream or Greek yogurt | ¼ cup |
| Lemon juice | 1 tablespoon |
| Dijon mustard | 1 teaspoon |
| Garlic powder | ½ teaspoon |
| Onion powder | ½ teaspoon |
| Salt & black pepper | To taste |
Essential Kitchen Tools
To make this BLT Chicken Salad, you’ll need:
- Mixing bowls – For tossing ingredients together.
- Cutting board & knife – To chop veggies and chicken.
- Measuring cups & spoons – For accurate ingredient portions.
- Skillet – To cook crispy bacon.
Step-by-Step Guide to Making Healthy BLT Chicken Salad
1. Cook and Prepare the Chicken
- Option 1: Use pre-cooked rotisserie chicken for convenience.
- Option 2: Pan-sear or bake chicken breasts and shred them.
2. Cook the Bacon
- In a skillet over medium heat, cook bacon until crispy.
- Remove from pan, drain on a paper towel, and crumble.
3. Chop the Vegetables
- Dice the tomatoes, lettuce, avocado, and green onions.
4. Make the Keto Dressing
- In a small bowl, whisk together mayonnaise, sour cream, lemon juice, Dijon mustard, garlic powder, onion powder, salt, and black pepper.
5. Assemble the Salad
- In a large mixing bowl, combine chicken, bacon, tomatoes, lettuce, avocado, cheese, and green onions.
- Pour the dressing over the salad and gently toss to coat.
6. Serve & Enjoy!
- Garnish with extra bacon and cheese if desired.
The Secret to the Best BLT Chicken Salad
✔️ Use high-quality, fresh ingredients for the best taste.
✔️ Let the dressing sit for 5 minutes to enhance flavor.
✔️ Crispy bacon adds the perfect crunch—don’t skip it!
How to Make a Keto-Friendly Dressing
- Use full-fat mayonnaise for extra creaminess.
- Add a splash of apple cider vinegar for tanginess.
- Experiment with herbs like parsley or dill for extra flavor.
Ingredient Substitutions and Variations
| Ingredient | Substitutes |
|---|---|
| Chicken | Turkey or grilled shrimp |
| Bacon | Turkey bacon or pancetta |
| Mayonnaise | Avocado mayo or Greek yogurt |
| Romaine lettuce | Spinach or mixed greens |
How to Store and Meal Prep This Salad
- Refrigeration: Store in an airtight container for up to 3 days.
- Dressing Storage: Keep dressing separate and mix before serving.
- Meal Prep: Pre-portion into containers for grab-and-go lunches.
Best Ways to Serve BLT Chicken Salad
🥬 Lettuce Wraps – Use butter lettuce for a low-carb wrap.
🥑 Avocado Bowls – Serve inside a halved avocado.
🌮 Low-Carb Tacos – Use cheese or egg wraps.
🍞 Keto Bread Sandwich – Pair with almond flour bread.
Health Benefits of This Keto Chicken Salad
✔️ High in Protein – Supports muscle growth.
✔️ Rich in Healthy Fats – Keeps you full and energized.
✔️ Low in Carbs – Helps maintain ketosis.
✔️ Loaded with Vitamins – Fresh veggies provide essential nutrients.
Nutritional Information Breakdown
| Nutrient | Amount per Serving |
|---|---|
| Calories | ~400 |
| Protein | 35g |
| Carbohydrates | 6g |
| Fat | 28g |
Frequently Asked Questions
1. Can I make this salad ahead of time?
Yes! Just keep the dressing separate until serving.
2. Is this salad gluten-free?
Yes, all ingredients are naturally gluten-free.
3. Can I add more veggies?
Absolutely! Cucumbers or bell peppers work great.
Final Thoughts and Call to Action
Now that you know how to make this Healthy BLT Chicken Salad, it’s time to give it a try!
Healthy BLT Chicken Salad – A Low-Carb & Keto-Friendly Meal!
This Healthy BLT Chicken Salad is the perfect combination of creamy, savory, and fresh flavors. With crispy bacon, juicy cherry tomatoes, tender chicken, and crisp lettuce, this dish delivers all the deliciousness of a classic BLT without the carbs. Tossed in a rich, keto-friendly dressing, this protein-packed salad is perfect for meal prep, a quick lunch, or a light dinner. Whether served in lettuce wraps, as a sandwich filling, or on its own, it’s a satisfying, low-carb meal that’s ready in just 15 minutes!
- Prep Time: 15 minutes
- Cook Time: 5 minutes
- Total Time: 20 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: Method: No-cook (except bacon)
- Cuisine: American
Ingredients
For the Salad:
- 2 cups cooked chicken breast (shredded or diced)
- 4 slices bacon (cooked and crumbled)
- 1 cup cherry tomatoes (halved)
- 2 cups romaine lettuce (chopped)
- 1 medium avocado (diced)
- ½ cup cheddar cheese (shredded)
- ¼ cup green onions (chopped)
For the Keto Dressing:
- ½ cup mayonnaise
- ¼ cup sour cream or Greek yogurt
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt & black pepper (to taste)
Instructions
1️⃣ Cook the Bacon:
- In a skillet over medium heat, cook bacon until crispy.
- Remove from the pan, drain on a paper towel, and crumble.
2️⃣ Prepare the Chicken (if needed):
- Use pre-cooked rotisserie chicken for convenience.
- If cooking fresh chicken, bake or pan-sear, then shred or dice.
3️⃣ Chop the Vegetables:
- Dice the cherry tomatoes, lettuce, avocado, and green onions.
4️⃣ Make the Dressing:
- In a small bowl, whisk together mayonnaise, sour cream, lemon juice, Dijon mustard, garlic powder, onion powder, salt, and black pepper.
5️⃣ Assemble the Salad:
- In a large bowl, combine chicken, bacon, cherry tomatoes, romaine lettuce, avocado, shredded cheese, and green onions.
- Pour the dressing over the salad and gently toss to coat.
6️⃣ Serve & Enjoy!
- Garnish with extra bacon and cheese if desired.
- Serve immediately or refrigerate for later.
Notes
- Refrigeration: Store in an airtight container for up to 3 days.
- Dressing Storage: Keep dressing separate until serving.
- Meal Prep: Pre-portion into containers for grab-and-go lunches.