30-Minute Keto Chicken BLT Salad

Name: 30-Minute Keto Chicken BLT Salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Cuisine: American
Ingredients: 1 pound chicken breasts, skin removed; 2 tbsp olive oil, for searing; 4 slices bacon, uncured, low sodium; 8 leaves butter lettuce; 6 cherry tomatoes, halved; 1 avocado, cut into wedges; salt and pepper; 1/2 cup Greek yogurt; 1/4 cup mayonnaise; 4 tbsp fresh coriander, chopped; 1 tsp lime zest; 2 tsp lime juice; 1/2 tsp salt; 1/4 tsp ground pepper; 1 tbsp fresh parsley, chopped

A satisfying low-carb twist on the classic BLT, featuring seared chicken breast, crispy bacon, fresh vegetables, and a vibrant herb-lime dressing made with Greek yogurt and cilantro. The creamy avocado and butter lettuce provide the perfect base for this protein-rich salad that's ideal for lunch or light dinner. This keto-friendly version delivers all the flavors you love in a BLT sandwich without the carbs, making it perfect for those following a ketogenic lifestyle.

Prep: 15 min
Cook: 15 min
Yield: 4 servings
Level: medium
Cuisine: American

No ratings yet — be the first

Gluten-Free Nut-Free Keto

Ingredients

4 servings

1 pound chicken breasts, skin removed
2 tbsp olive oil, for searing
4 slices bacon, uncured, low sodium
turkey bacon1:1lower-fat
less flavor
Full guide →
8 leaves butter lettuce
romaine1:1texturedairy-free
more crunch
Full guide →
6 cherry tomatoes, halved
1 avocado, cut into wedges
salt and pepper
½ cup Greek yogurt
sour cream1:1keto
same tang
Full guide →
¼ cup mayonnaise
4 tbsp fresh coriander, chopped
basil1:1flavor
different herb profile
Full guide →
1 tsp lime zest
2 tsp lime juice
½ tsp salt
¼ tsp ground pepper
1 tbsp fresh parsley, chopped

Method

9 steps

1
Season the chicken breasts with salt and pepper
2
Heat olive oil in a heavy pan until hot
3
Sear the chicken on all sides until browned and cooked through
4
Remove chicken from pan and let rest before slicing
5
Chop bacon into large chunks and cook in the pan until crispy
6
Blend all dressing ingredients in a small blender until smooth and bright green
7
Place lettuce leaves as a bed on serving plates
8
Layer sliced chicken, bacon, cherry tomatoes and avocado wedges over lettuce
9
Drizzle with the green dressing and serve

Tips

Tip 1

Let chicken rest after cooking to retain juices when slicing

Tip 2

Use the same pan for bacon to pick up chicken flavors

Tip 3

Make dressing ahead and store in a jar for easy weekday meals

Good to Know

Storage

Refrigerate assembled salad for up to 3 days. Store dressing separately in refrigerator for up to 1 week.

Make Ahead

All components can be prepared in advance and assembled at mealtime.

Serve With

Serve immediately after assembly for best texture.

See pairing guide →

Common Mistakes

Watch

Don't skip resting the chicken to avoid dry, tough meat

Substitutions

Dairy-Free Swaps

butter lettuce→

romaine1:1texturedairy-free

more crunch

Full guide →

General Alternatives

Greek yogurt→

sour cream1:1keto

same tang

Full guide →

coriander→

basil1:1flavor

different herb profile

Full guide →

bacon→

turkey bacon1:1lower-fat

less flavor

Full guide →

Find more substitutions →

FAQ

Can I use a different type of lettuce?

Yes, romaine, arugula, or mixed greens work well. Choose sturdy leaves that won't wilt under the dressing.

How long does the dressing keep?

The herb-lime dressing stays fresh in the refrigerator for up to one week when stored in an airtight container.

Can I meal prep this salad?

Yes, prepare components separately and store in containers. Assemble just before eating to prevent wilting.