30-Minute Keto Chicken BLT Salad
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.
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
- ½ cup Greek yogurt
- ¼ cup mayonnaise
- 4 tbsp fresh coriander, chopped
- 1 tsp lime zest
- 2 tsp lime juice
- ½ tsp salt
- ¼ tsp ground pepper
- 1 tbsp fresh parsley, chopped
Instructions
- 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
Let chicken rest after cooking to retain juices when slicing
Use the same pan for bacon to pick up chicken flavors
Make dressing ahead and store in a jar for easy weekday meals
Good to Know
Refrigerate assembled salad for up to 3 days. Store dressing separately in refrigerator for up to 1 week.
All components can be prepared in advance and assembled at mealtime.
Serve immediately after assembly for best texture.
Common Mistakes
Don't skip resting the chicken to avoid dry, tough meat
Substitutions
Dairy-Free Swaps
General Alternatives
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.