Go Back

Keto BLT Salad With Chicken - Fresh, Satisfying, and Low-Carb

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 6 cups chopped romaine or mixed crisp greens
  • 1 pound cooked chicken breast or thighs, sliced or cubed
  • 6 slices thick-cut bacon, cooked until crisp and crumbled
  • 1 cup grape or cherry tomatoes, halved
  • 1 medium avocado, diced
  • 1/4 small red onion, thinly sliced (optional)
  • 1/3 cup shredded cheddar or crumbled feta (optional)
  • 1/3 cup mayonnaise (avocado oil mayo works great)
  • 2 tablespoons sour cream or full-fat Greek yogurt (yogurt adds a few carbs—use sour cream for stricter keto)
  • 1 tablespoon Dijon mustard
  • 1 tablespoon lemon juice or apple cider vinegar
  • 1 small garlic clove, grated or finely minced
  • 2 tablespoons extra-virgin olive oil
  • Salt and black pepper to taste
  • 1–2 tablespoons water to thin, if needed
  • 1 pound boneless, skinless chicken breasts or thighs
  • 1 tablespoon olive oil or avocado oil
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon smoked paprika (optional, for extra BLT vibe)
  • 1/4 teaspoon garlic powder

Method
 

  1. Cook the bacon: Place bacon in a cold skillet and cook over medium heat until crisp, 8–10 minutes. Transfer to a paper towel–lined plate. Crumble when cool. Reserve a teaspoon of bacon fat for extra flavor in the dressing if you like.
  2. Cook the chicken (skip if using pre-cooked): Pat chicken dry. Season with salt, pepper, smoked paprika, and garlic powder. Heat oil in a skillet over medium-high. Sear 5–7 minutes per side for breasts (4–6 for thighs), until cooked through. Let rest 5 minutes, then slice or cube.
  3. Make the dressing: In a small bowl, whisk mayo, sour cream (or yogurt), Dijon, lemon juice, garlic, and olive oil. Stir in a pinch of salt and pepper. Add a splash of water to thin until pourable. For extra richness, whisk in 1 teaspoon warm bacon fat. Taste and adjust acid or salt.
  4. Prep the salad base: Add chopped romaine to a large bowl. Top with tomatoes, avocado, and red onion. Sprinkle cheese if using.
  5. Add the proteins: Pile on the sliced chicken and crumbled bacon.
  6. Toss and serve: Drizzle with dressing and toss gently to coat. Serve immediately, with extra black pepper or a squeeze of lemon on top.