Keto BLT chicken salad combines crispy bacon, tender chicken, fresh veggies, and creamy mayo in one satisfying, low-carb meal. This protein-packed dish delivers all the classic BLT flavors without the bread, making it perfect for keto dieters seeking delicious, quick lunch options.
Why You’ll Love This Keto BLT Chicken Salad
This keto BLT chicken salad isn’t just another boring diet food—it’s a flavor explosion that happens to be incredibly good for you! The combination of savory bacon, juicy chicken, and fresh vegetables creates the perfect balance of textures and tastes. It’s incredibly versatile, working wonderfully as a quick lunch, elegant lettuce wrap filling, or protein-packed snack. The best part? It takes just minutes to prepare, stores beautifully for meal prep, and keeps you feeling satisfied for hours thanks to its high protein and healthy fat content. Plus, with just 3g net carbs per serving, it fits perfectly into your keto lifestyle.
Keto BLT Chicken Salad Ingredients
- 2 cups cooked chicken breast, diced or shredded
- 8 strips bacon, cooked crispy and crumbled
- 1 cup cherry tomatoes, halved (about 1 cup)
- ¼ cup red onion, finely diced
- 2 cups fresh romaine lettuce, chopped
- ½ cup mayonnaise (choose avocado oil mayo for healthier fats)
- 2 tablespoons sour cream
- 1 tablespoon Dijon mustard
- 1 tablespoon fresh lemon juice
- 1 teaspoon garlic powder
- ½ teaspoon dried dill (optional)
- Salt and black pepper to taste
- 1 ripe avocado, diced (optional but recommended)
Tools Used to Make Keto BLT Chicken Salad
- Large mixing bowl
- Small bowl for dressing
- Cutting board and sharp knife
- Measuring cups and spoons
- Skillet for cooking bacon (if not using pre-cooked)
- Whisk or fork for mixing dressing
- Storage containers if meal prepping
How to Make Keto BLT Chicken Salad
- Cook the chicken and bacon (if not using leftover or rotisserie chicken): Season chicken breasts with salt and pepper, then bake at 375°F for 25 minutes or until internal temperature reaches 165°F. Cook bacon until crispy in a skillet or oven. Allow both to cool completely.
- Prepare the vegetables: Wash and chop the romaine lettuce into bite-sized pieces. Halve the cherry tomatoes. Finely dice the red onion. Dice the avocado if using.
- Make the dressing: In a small bowl, whisk together mayonnaise, sour cream, Dijon mustard, lemon juice, garlic powder, dried dill (if using), salt, and pepper until smooth and well combined.
- Assemble the salad: In a large bowl, combine the diced chicken, crumbled bacon, lettuce, tomatoes, and red onion.
- Finish the salad: Pour the dressing over the salad ingredients and gently toss until everything is evenly coated. If using avocado, fold it in gently last to prevent mashing.
- Serve immediately or refrigerate until ready to eat.
Variations of Keto BLT Chicken Salad
- Mediterranean Style: Add feta cheese, olives, and a tablespoon of olive oil to the dressing.
- Buffalo Chicken BLT: Mix 2-3 tablespoons of buffalo sauce into the dressing for a spicy kick, perfect alongside Whipped Ricotta Hot Honey Dip.
- Ranch BLT: Replace the Dijon dressing with keto-friendly ranch dressing.
- Cobb-Inspired: Add hard-boiled eggs and blue cheese crumbles to the mix.
- Avocado BLT: Double the avocado and add a tablespoon of lime juice to prevent browning.
- Caesar BLT: Use Caesar dressing instead of mayo dressing and add Parmesan cheese.
Serving Keto BLT Chicken Salad
This versatile keto BLT chicken salad can be enjoyed in multiple ways:
- Serve on a bed of additional greens for a traditional salad presentation
- Spoon into lettuce cups (butter lettuce or romaine hearts work great) for hand-held wraps
- Hollow out a small tomato or bell pepper and fill for an impressive appetizer
- Serve alongside sliced cucumber rounds or celery sticks for scooping
For a complete meal, pair with Low-Carb Cauliflower Potato Salad for a perfect keto-friendly lunch spread.
When entertaining, offer this chicken salad alongside other finger foods like Cheesy Parmesan Mozzarella Bites for a crowd-pleasing low-carb appetizer selection.
Frequently Asked Questions
How long does keto BLT chicken salad stay fresh in the refrigerator? This salad keeps well in an airtight container in the refrigerator for 3-4 days. The lettuce may soften slightly over time, so for meal prep, you can store the lettuce separately and mix it in right before eating.
Can I use rotisserie chicken for this recipe? Absolutely! Pre-cooked rotisserie chicken is a great time-saving option that works perfectly in this recipe. Simply remove the skin, shred or dice the meat, and proceed with the recipe.
Is this recipe dairy-free? The base recipe contains sour cream, which is dairy. For a dairy-free version, simply omit the sour cream and increase the mayonnaise by 2 tablespoons, or substitute with dairy-free yogurt.
How can I increase the fat content for stricter keto macros? To boost the fat content, add extra avocado, increase the mayo, add a drizzle of olive oil, or incorporate cheese like crumbled blue cheese or shredded cheddar.
Can I make this with canned chicken? Yes, drained canned chicken works in a pinch, though fresh or rotisserie chicken provides better texture and flavor.
Final Thoughts
This keto BLT chicken salad brings together classic flavors in a nutritious, low-carb package that satisfies cravings while supporting your health goals. Try this versatile recipe today—it might just become your new favorite lunch solution!
More Recipes to Try!
- Crispy Buttermilk Fried Chicken (modify breading for keto)
- California Turkey Club Wraps (use lettuce wraps for keto)
- Easy Mediterranean Steak Bowls (skip the grains for keto)
- Easy Asian Cucumber Salad (adjust sweetener for keto)
- Blueberry Cottage Cheese Breakfast Bake (great keto breakfast option)
- BBQ Pineapple Chicken Kabobs (limit pineapple for keto)
- Creamy Bruschetta Dip (serve with veggie dippers for keto)
- Garlic Parmesan Chicken Meatloaf (keto-friendly main dish)
- Reuben Balls with Spicy Thousand Island Dip (modify breading for keto)
- Chicken Rice Casserole (substitute cauliflower rice for keto)
Keto BLT Chicken Salad
Prep Time: 15 minutes
Cook Time: 30 minutes (if cooking chicken and bacon)
Total Time: 45 minutes
Servings: 4
Net Carbs: 3g per serving
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