BLT Chicken Salad

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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! 🥗🥓🍗

BLT Chicken Salad
BLT Chicken Salad

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
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BLT Chicken Salad

BLT Chicken Salad


  • Author: therecipemingle
  • 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

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