Unbelievably Tasty Keto Chicken BLT Salad Recipe That Will Transform Your Low-Carb Meals!

Nothing beats the classic combination of bacon, lettuce, and tomato in a BLT sandwich. But for those following a low-carb or keto diet, traditional bread is off-limits. This keto chicken BLT salad recipe offers a satisfying and flavorful alternative, transforming the beloved sandwich into a healthy and delicious salad. This recipe bulks up the classic BLT with chicken and avocado, adding flavor, protein, and healthy fats.

Why Choose a Keto Chicken BLT Salad?

Low-Carb and Keto-Friendly: This salad is perfect for anyone following a ketogenic or low-carb diet, as it eliminates bread and focuses on healthy fats and protein.
High in Protein: The addition of chicken makes this salad a protein powerhouse, helping you feel full and satisfied.
Customizable: As with any salad, you can easily customize this recipe to your liking by adding or swapping veggies, using different types of lettuce, or trying a different kind of salad dressing.
Quick and Easy: This salad is a breeze to make, especially if you have leftover chicken on hand. It's perfect for a quick lunch or a light dinner.
Meal Prep Friendly: Prepare the ingredients in advance and store them separately in the refrigerator for easy meal prepping.

Ingredients

Here's what you'll need to make this delicious keto chicken BLT salad:

Chicken: Boneless, skinless chicken breasts are recommended. You can use leftover grilled chicken, rotisserie chicken, or even canned chicken.
Bacon: Fried and crumbled bacon adds that classic BLT flavor. For best results, use thick-cut bacon that's uncured and free from added nitrates or nitrites. Air fryer bacon is a good way to prepare it ahead of time and it’s pretty mess free.
Romaine Hearts: These are the center leaves of a head of romaine lettuce, known for their crispness and slightly sweet flavor. You'll need 12 cups of rinsed and chopped romaine hearts. You can buy these pre-chopped or chop your own. Iceberg lettuce can also be used.
Cherry Tomatoes: Halved cherry tomatoes add a burst of juicy sweetness to the salad. A large roma tomato can also be used, removing the seeds and insides.
Green Onions: Diced green onions provide a mild onion flavor.
Avocado: Sliced avocado adds healthy fats and a creamy texture.
Keto Ranch Dressing: A creamy and flavorful dressing is essential for any good salad. Use about ¼ cup of ranch dressing per salad.
Seasoning: To season the chicken, you'll need smoked paprika, onion powder, garlic powder, chili powder, and salt.
Olive Oil and Butter: For cooking the chicken.

Step-by-Step Instructions

Follow these simple steps to create your own keto chicken BLT salad:

Preparing the Chicken

Season: Trim any fat from the chicken breasts. In a small bowl, combine smoked paprika, onion powder, garlic powder, chili powder, and salt. Season both sides of the chicken with the mixture to coat.
Cook: Heat olive oil and butter in a skillet over medium heat. Add the seasoned chicken to the pan and cook for about 5 to 6 minutes on each side, or until it has cooked through to a safe internal temperature of 165 degrees Fahrenheit.
Rest: Set the chicken aside to rest while you prepare the salad.

Assembling the Salad

Divide: Divide the rinsed and chopped romaine hearts evenly between 4 salad bowls.
Top: Sprinkle each salad with crumbled bacon, halved cherry tomatoes, and diced green onions.
Arrange: Slice the avocados and arrange evenly over the salads.
Dress: Drizzle each salad with about ¼ cup of keto ranch dressing.

Tips and Variations

Make it a BLAT Salad: Add avocado for a Chicken BLAT Salad.
Use Leftover Chicken: To save time, use leftover grilled chicken, rotisserie chicken, or even canned chicken.
Customize the Dressing: If you don't have keto ranch dressing on hand, you can use other low-carb dressings like blue cheese, aioli, or a simple vinaigrette.
Add Some Crunch: For added texture, consider adding sunflower seeds, pecans, or celery.
Spice it Up: Add a pinch of red pepper flakes to the chicken seasoning for a little heat.
Make it Dairy-Free: To make this recipe dairy-free, omit the Greek yogurt from the dressing and double the amount of mayonnaise, or use a dairy-free mayonnaise alternative.

Serving Suggestions

This keto chicken BLT salad is delicious on its own as a light lunch or dinner. You can also serve it:

In Lettuce Wraps: Use large lettuce leaves to wrap the salad for a low-carb "sandwich."
As a Side Dish: Serve it alongside grilled chicken, steak, or fish.
As a Topping: Use it as a topping for burgers or other sandwiches.
Serve immediately or chill in the refrigerator until ready to serve.

Storage Instructions

Store the salad ingredients separately in airtight containers in the refrigerator. The salad will stay fresh for up to 3 days, although the avocado may start to brown. If you're taking your salad on the go, place the dressing in the jar first, then layer the other ingredients as follows: tomatoes, chicken, bacon, romaine, green onion, and avocado.

Nutritional Information

Nutritional information is provided as a courtesy and is an approximate only. Values differ according to types and brands of foods used. It's important to note that the nutritional information for this recipe typically doesn't include the keto ranch dressing, so you'll need to add the carbs depending on how much dressing you use.

Read also: Low-Carb Chicken Salad with Egg

Read also: Healthy Keto Meal

tags: #keto #chicken #blt #salad #recipe