Healthy BLT Chicken Salad Recipe
GLUTEN FREE II DAIRY FREE II SESAME FREE II FISH FREE II SHELLFISH FREE II SOY FREE II EGG FREE II KETO II SUGAR FREE
BLT is bacon, lettuce and tomato. It’s a trio that just works. I decided to mix things up by adding chicken and avocado, turning it into a super fresh chicken, bacon, lettuce, tomato and avocado salad. This salad is quick to whip up and calls for ingredients you’ll spot in any local shop. The best part? It’s so simple, yet the flavours pack a punch. It’s proof you don’t need a long ingredient list to make something that tastes amazing. See notes below as to how to adapt for a soy and egg-free diet.
Notes on ingredients for chicken BLT salad
Bacon
I used smoked bacon; streaky bacon would also be a good alternative. If you're able to source nitrate-free bacon, please do. I found a really great company in the UK called Finnebrogue, which sells nitrate-free pork products. You can find out more here.
Chicken
If you need a soy-free option for this BLT salad, use corn-fed chicken instead and ask your butcher about the pork what was it fed with? I usually buy organic chicken because I find it tastier and free from questionable chemicals. I used a chicken breast but use boneless chicken thighs if you prefer.
Salady bits
I used baby gem lettuce, cherry tomatoes, avocados, red onion, and some fancy microcress that I got from Waitrose. You can omit the microcress if you can't get hold of any, but I like using them in my garnish as it makes everything you cook look pretty, and it's the chef inside me too, always wanting to be extra!
Dressing
I used a good mayonnaise; I didn’t fuss with making a dressing, as a classic BLT sandwich has lashings of mayo. It makes this salad super quick to put together too. My fave mayo recommendations are:
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Ingredients
Why I love this recipe for Chicken BLT salad
True to the classic sandwich! This BLT salad layers crispy bacon, juicy tomatoes, crunchy lettuce with the additions of avocado and a creamy garlic mayo the iconic sandwich served in a bowl and without the bread yum!
This BLT salad is fresh, crisp and filling without being heavy. You know where you need to take a nap afterwards. This salad will leave you feeling energised.
Fast and fun. With minimal prep and cooking, this BLT salad recipe couldn’t be simpler to make. It’s ready in 30 minutes or less & guaranteed to impress!
You could add extras to this salad, such as crispy croutons, grilled vegetables, hard-boiled eggs, grated cheese, corn on the cob, crispy potato wedges, or roasted sweet potatoes. It's completely customizable and you can add extras depending on how hungry you are.
Faq’s
Can I make BLT chicken salad gluten-free?
Yes, use gluten-free croutons if you choose to use them or skip them. Double-check that your bacon and dressing ingredients don’t contain gluten.
Is BLT chicken salad keto-friendly?
It can be. Skip the croutons and opt for a low-carb dressing instead. Check labels on bacon and dressing for added sugars or carbs.
How long will leftovers keep in the fridge?
Undressed salad keeps for up to two days. Chicken and bacon can last three to four days in airtight containers. Once tossed with dressing, enjoy the salad within several hours.
Is BLT chicken salad good for meal prep?
Absolutely. Portion salad ingredients in containers but keep dressing and croutons separate. Add those right before eating to keep the salad fresh.
What’s the best way to keep the salad from getting soggy?
Wait to toss the salad with dressing until just before eating. Keep ingredients like chicken, bacon, and croutons separate if making ahead. Store the lettuce wrapped in paper towels to help absorb extra moisture.
What type of chicken works best for a BLT salad?
Grilled chicken breasts are the go-to choice because they're lean and easy to slice. Rotisserie chicken or leftover roasted chicken also works, saving time without losing flavour.
Can I use turkey bacon instead of regular bacon?
Yes, turkey bacon is a lighter option. Simply cook it until crispy for the best texture. Although the flavour may be slightly different, it still pairs well with the other salad ingredients.
What kind of lettuce should I use?
Romaine lettuce holds up well and stays crisp, making it the most popular pick. Iceberg lettuce gives an even crunchier bite. Mixed greens add some colour and extra nutrients if you want to change it up. I used baby gem lettuce but any lettuce that is crispy and has a crunch and bite to it is perfect.
Got a question you don’t see here? Leave a comment below!
Makes 2 portions - 30 minutes prep & cooking time
Step by Step
Recipe
Salad ingredients
6 rashers of bacon
2 chicken breasts, skin on
1 tbsp olive oil
salt and pepper
2 baby gem lettuce sliced into quarters
10 cherry tomatoes sliced
1 small red onion, sliced
1 large ripe avocado, stoned, prepared and sliced
4 tbsp mayo
1/2 tsp garlic powder
1/4 tsp onion powder
Method
Preheat the oven to 200 °C, 400°F, or gas mark 6.
Place the chicken in a baking tray and drizzle the oil over the chicken breasts. Sprinkle salt & pepper over the chicken and bake in the middle of the oven for 15-20 minutes. Either probe the chicken to see if the temperature reaches 75 degrees, or press down on it; it should feel firm. This is a good indication that it is cooked.
Either in a grill or a griddle pan, as I have used, cook the bacon till crispy.
To make the dressing, add the garlic and onion powder to the mayonnaise. That’s it!
Once the bacon and chicken are cooked, assemble and prepare your salad ingredients.
To safely remove the stone from an avocado, first slice it lengthwise around the stone, then twist the halves apart. Hold the half with the stone firmly, and either use a spoon to scoop it out, or carefully tap a knife into the stone and twist it out. Then slice the avocado and set it aside.
Quarter the lettuce and assemble all the salad ingredients on a plate or in a large bowl. Add the red onion, tomatoes, avocado, sliced chicken, and bacon.
Finish off by sprinkling over the microcress if using and serving with the garlic mayo.
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