Are you on a keto diet and craving a delicious yet healthy meal option? Look no further than the Keto Chicken BLT Salad. This mouthwatering dish combines tender chicken, crispy bacon, fresh lettuce, and juicy tomatoes, all topped with a creamy keto-friendly dressing. In this comprehensive guide, we’ll walk you through every aspect of creating the perfect Keto Chicken BLT Salad, from the essential ingredients to keto-friendly tips and step-by-step instructions.


Chicken Breast (Grilled to Perfection)

To start, you’ll need:

  • 2 boneless, skinless chicken breasts
  • 1 tablespoon of olive oil
  • Salt and pepper to taste

Crispy Bacon

For that irresistible crunch:

  • 6 strips of crispy bacon

Fresh Lettuce

Choose your favorite greens:

  • 4 cups of chopped lettuce (romaine or iceberg work great)

Juicy Tomatoes

For a burst of freshness:

  • 2 ripe tomatoes, diced

Creamy Keto-Friendly Dressing

The perfect finishing touch:

  • 1/2 cup of mayonnaise (look for keto-friendly brands)
  • 2 tablespoons of sour cream
  • 1 tablespoon of apple cider vinegar
  • 1 teaspoon of Dijon mustard
  • 1/2 teaspoon of garlic powder
  • Salt and pepper to taste

Keto-Friendly Tips

Maintaining ketosis while enjoying this delicious salad is easy with these tips:

  1. Choose Quality Ingredients: Opt for organic, high-quality chicken and bacon to avoid hidden sugars and additives.
  2. Low-Carb Veggies: Stick to keto-friendly vegetables like lettuce and tomatoes to keep the carb count low.
  3. Keto-Friendly Mayonnaise: Select mayonnaise made with avocado oil or olive oil to ensure it’s keto-friendly.
  4. Portion Control: Keep an eye on portion sizes, as overeating even keto-friendly foods can impact your ketosis.
  5. Stay Hydrated: Drink plenty of water to stay hydrated, a crucial aspect of any keto diet.


Grilling the Chicken

  1. Preheat your grill to medium-high heat.
  2. Brush the chicken breasts with olive oil and season with salt and pepper.
  3. Grill the chicken for about 6-8 minutes per side or until the internal temperature reaches 165°F (74°C). Cooking times may vary, so always check for doneness.
  4. Remove the chicken from the grill and let it rest for a few minutes before slicing it into thin strips.

Preparing the Bacon

  1. In a skillet over medium heat, cook the bacon until it becomes crispy and golden brown. This should take about 5 minutes per side.
  2. Once cooked, place the bacon on paper towels to remove excess grease, then crumble it into small pieces.

Assembling the Salad

  1. In a large salad bowl, combine the chopped lettuce and diced tomatoes.
  2. Add the grilled chicken strips and crispy bacon crumbles.
  3. In a separate bowl, whisk together the mayonnaise, sour cream, apple cider vinegar, Dijon mustard, garlic powder, salt, and pepper to create the creamy keto-friendly dressing.
  4. Drizzle the dressing over the salad and toss everything together until well coated.

Serving Your Keto Chicken BLT Salad

Plate your salad and garnish it with a few additional bacon crumbles and a sprinkle of black pepper. Your Keto Chicken BLT Salad is now ready to enjoy!

Tips for a Perfect Salad

  • For added flavor, consider adding a sprinkle of grated Parmesan cheese or a handful of sliced almonds.
  • Customize your salad by incorporating keto-approved extras like avocado slices or hard-boiled eggs.
  • Store any leftover dressing in an airtight container in the refrigerator for future use.


Q: Can I use turkey bacon instead of regular bacon in this salad?

A: Yes, you can! Turkey bacon is a great alternative if you prefer a leaner option.

Q: How can I make the salad more filling?

A: To increase the salad’s satiety, add extra protein sources like grilled shrimp or diced chicken thighs.

Q: Is there a dairy-free alternative to sour cream for the dressing?

A: Absolutely! You can use dairy-free yogurt or coconut cream as a substitute for sour cream.

Q: Can I meal prep this salad in advance?

A: Certainly! You can prepare the components separately and assemble the salad just before serving to keep it fresh.

Q: Is there a way to reduce the calories in the dressing?

A: To lower the calorie count, use a light mayonnaise or Greek yogurt instead of sour cream in the dressing.

Q: Are there any other keto-friendly toppings I can add?

A: Avocado slices, chopped nuts, or grated cheddar cheese are excellent keto-friendly toppings to enhance the flavor and texture of your salad.


The Keto Chicken BLT Salad is not only a treat for your taste buds but also a keto-friendly delight. With its fresh ingredients and creamy dressing, it’s the perfect choice for a satisfying and healthy meal. Whether you’re following a strict keto diet or simply looking for a delicious salad option, this recipe has you covered. So, why wait? Whip up this scrumptious Keto Chicken BLT Salad and savor every bite of this low-carb masterpiece.

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