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Keto BLT chicken salad with crispy bacon, grilled chicken, avocado, mashed avocado dressing, and cherry tomatoes

BLT Chicken Salad: A Crispy, Creamy, High-Protein Favorite

Samantha
Fresh, flavorful, and protein-packed—this BLT Chicken Salad combines juicy grilled chicken, crispy bacon, cherry tomatoes, and crisp romaine in a creamy Greek yogurt dressing. It’s low-carb, perfect for meal prep, and totally customizable for keto, dairy-free, or clean eating diets. Ready in under 30 minutes and great for lunch, dinner, or post-workout recovery.
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Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Course Appetizer, Side Dish
Cuisine American, Clean Eating
Servings 4 servings
Calories 420 kcal

Ingredients
  

  • 1 lb grilled or rotisserie chicken breast chopped
  • 4 slices cooked bacon chopped
  • 1 head Romaine lettuce chopped
  • 1 cup cherry tomatoes halved
  • ½ red onion sliced thin
  • 1 avocado diced (optional)
  • ¼ cup shredded cheddar or crumbled feta optional

For the Creamy Dressing:

  • ½ cup plain Greek yogurt
  • 1 tablespoon Dijon mustard
  • 1 tablespoon red wine vinegar
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • Water to thin if needed

Instructions
 

  • Step 1: Grill or Chop the Chicken
    Use grilled, baked, or rotisserie chicken—just make sure it’s seasoned and chopped into bite-sized pieces.
  • Step 2: Cook the Bacon
    Crisp it up in a skillet or bake it in the oven. Once cooled, chop into bite-size pieces.
  • Step 3: Mix the Dressing
    In a small bowl, whisk together Greek yogurt, Dijon, vinegar, garlic powder, salt, and pepper.
  • Step 4: Assemble the Salad
    In a large bowl, combine chopped romaine, tomatoes, onion, avocado, cheese (if using), chicken, and bacon.
  • Step 5: Dress and Serve
    Drizzle with dressing and toss to combine. Or keep dressing separate for meal prep.

Notes

Secret Tips for the Best BLT Chicken Salad

1. Sear the Chicken in Bacon Drippings: After crisping your bacon, cook the chicken in the leftover fat. It adds incredible flavor and keeps the meat juicy—no extra oil needed.
2. Dry Your Lettuce Thoroughly: Use a salad spinner or pat with paper towels. Dry greens cling to dressing better and prevent a soggy salad bowl.
3. Season Every Layer: Don’t rely solely on the dressing for flavor. Lightly season the chicken, tomatoes, and even the greens with a pinch of salt and pepper for balanced taste in every bite.
4. Mash Avocado for Creamy Dressing: Instead of chunks, try mashing avocado with lemon juice, salt, and Greek yogurt for a creamy, tangy dressing that doubles as a healthy fat boost.
5. Chill Before Serving: For meal prep, assemble your salad ingredients in containers without the dressing, then refrigerate for at least 30 minutes. A chilled salad tastes fresher and more refreshing, especially in warmer weather.
6. Add Eggs for Extra Protein: Sliced or chopped hard-boiled eggs complement the bacon perfectly and take this BLT chicken salad to 40g+ protein per serving.
7. Make It Picnic-Proof: Keep dressing and tomatoes separate until serving time. This helps maintain texture and prevents watery salad if you’re packing for an outdoor meal.
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