Looking for a quick, healthy, and delicious meal option? This BLT Chicken Salad is the perfect blend of crispy bacon, juicy tomatoes, tender chicken, and creamy mayo. It’s low-carb, keto-friendly, and Whole30 compliant, making it a nutritious choice for lunch, meal prep, or a light dinner.
This recipe takes just 25 minutes from start to finish and requires only six ingredients. Whether you’re following a keto diet, Whole30 plan, or just need an easy high-protein meal, this salad has you covered.
Let’s dive into this fresh, flavorful, and satisfying recipe! 🥗🥓🍗
Ingredients List
Main Ingredients:
- 2 boneless, skinless chicken breasts
- 5 strips of bacon
- 1/4 cup chopped green onion
- 1/2 cup cherry tomatoes, quartered
- 1/2 cup mayonnaise (use Whole30-compliant mayo if needed)
- 1/2 tsp black pepper
Optional Add-Ins for Extra Flavor:
- 1 tbsp lemon juice (for a fresh citrusy kick)
- 1/2 tsp garlic powder (for a savory boost)
- 1/2 tsp smoked paprika (for a hint of smokiness)
- 1/4 cup diced avocado (for added creaminess)
- 2 tbsp chopped fresh basil or parsley (for a herbaceous touch)
Timing
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Total Time: 25 minutes
This quick and easy recipe is perfect for meal prep or an on-the-go lunch!
Step-by-Step Instructions
Step 1: Cook the Chicken
- Place chicken breasts in a medium saucepan and cover with cold water, ensuring they are submerged by at least 1 inch.
- Bring water to a boil over medium-high heat.
- Reduce heat to a simmer, cover with a lid, and cook for 14 minutes.
- Remove from heat and transfer chicken to a plate or cutting board.
- Shred using two forks or dice into small pieces.
Step 2: Cook the Bacon
- While the chicken cooks, fry the bacon in a skillet over medium-low heat until crispy.
- Transfer to a paper towel-lined plate to drain excess grease.
- Once cool, chop into bite-sized pieces.
Step 3: Make the Dressing
- In a small bowl, mix together:
- Mayonnaise
- Chopped green onion
- Black pepper
- (Optional: lemon juice, garlic powder, smoked paprika)
Step 4: Assemble the Salad
- In a large mixing bowl, combine:
- Shredded chicken
- Mayo mixture
- Quartered cherry tomatoes
- Chopped bacon
- Stir until evenly combined.
Step 5: Serve & Enjoy!
- Serve immediately as-is or chilled.
- Optionally, top with extra black pepper, fresh herbs, or diced avocado.
Nutritional Information (Per Serving)
- Calories: 375 kcal
- Carbohydrates: 2g
- Protein: 16g
- Fat: 33g
- Sodium: 428mg
- Sugar: 1g
This salad is low in carbs, high in healthy fats, and packed with protein, making it perfect for keto and Whole30 diets.
Healthier Alternatives
- Use Greek yogurt instead of mayo for a lighter version.
- Swap bacon for turkey bacon to reduce saturated fat.
- Add extra greens like spinach or arugula for fiber.
- Use avocado oil mayo for a Whole30 and paleo-friendly option.
Serving Suggestions
- On a lettuce wrap: For a low-carb lunch.
- With whole grain toast: For an open-faced sandwich.
- Inside a tortilla: For a quick wrap.
- Over a bed of mixed greens: For a BLT Chicken Salad bowl.
- With avocado slices: For an extra creamy texture.
Common Mistakes to Avoid
1. Overcooking the Chicken
- Why it’s a problem: Makes the chicken dry and tough.
- Solution: Keep an eye on the 14-minute simmering time and use a meat thermometer (165°F is perfect!).
2. Using Too Much Mayo
- Why it’s a problem: Overpowering flavors and too much fat.
- Solution: Start with less mayo and add more as needed.
3. Not Letting the Bacon Drain
- Why it’s a problem: Greasy salad texture.
- Solution: Pat bacon dry with paper towels before chopping.
4. Adding Tomatoes Too Early
- Why it’s a problem: They release water and make the salad soggy.
- Solution: Add them right before serving.
Storing Tips
- Refrigerator: Store in an airtight container for up to 4 days.
- Freezing: Not recommended due to the mayo base.
- Meal Prep Tip: Keep bacon separate and add just before serving to maintain crispiness.
Conclusion
This BLT Chicken Salad is a quick, nutritious, and satisfying meal that’s perfect for busy weekdays, meal prepping, or a light dinner. With its crispy bacon, juicy tomatoes, creamy mayo, and protein-packed chicken, it’s a delicious twist on a classic BLT sandwich—without the bread!
Try it today and let us know what you think! Don’t forget to pin & save this recipe for later. 🥓🥗🍗
FAQs
1. Can I use rotisserie chicken instead of fresh chicken breasts?
Yes! Shredded rotisserie chicken is a great time-saving alternative.
2. Can I make this salad dairy-free?
Yes! Just ensure your mayo is dairy-free.
3. What’s the best way to add crunch?
Try adding chopped celery, sliced almonds, or sunflower seeds.
4. How do I make this recipe Whole30 compliant?
Use Whole30-approved bacon and mayo.
5. Can I make this ahead of time?
Yes! Just store in the fridge for up to 4 days and add bacon right before serving for the best texture.
Enjoy making this delicious and healthy BLT Chicken Salad! 🥗😊
Print
BLT Chicken Salad
- Total Time: 25 Minutes
Ingredients
✅ 2 boneless, skinless chicken breasts
✅ 5 strips bacon, cooked & chopped
✅ ¼ cup chopped green onion
✅ ½ cup cherry tomatoes, quartered
✅ ½ cup mayonnaise
✅ ½ tsp black pepper
Instructions
1️⃣ Cook the Chicken:
- Place chicken breasts in a saucepan, cover with water, and bring to a boil.
- Reduce to a simmer, cover, and cook for 14 minutes.
- Remove from water and shred with two forks.
2️⃣ Cook the Bacon:
- Fry bacon on medium-low heat until crispy.
- Drain on paper towels, then chop into small pieces.
3️⃣ Make the Dressing:
- In a small bowl, mix mayonnaise, green onion, and black pepper.
4️⃣ Assemble the Salad:
- In a large bowl, combine shredded chicken, mayo mixture, cherry tomatoes, and chopped bacon.
- Mix well and serve immediately!
Notes
✔️ Use Whole30-approved bacon and mayo if following Whole30.
✔️ Swap mayo for Greek yogurt for a lighter version.
✔️ Add avocado or lettuce for extra freshness!
Meal Prep Tip: Store in an airtight container for up to 4 days in the fridge!
- Prep Time: 5 minutes
- Cook Time: 20 minutes