BLT Chicken Salad |

BLT Chicken Salad

BLT Chicken Salad is my current salad obsession, and it’s perfect for lunch!

Get the recipe for this super tasty and really easy BLT Chicken Salad! It's paleo, Whole30-friendly and gluten-free! |

When I was a kid, we ate lots of BLTs on Wonder bread (I still remember the mayo making the bread stick to the roof of my mouth!), store-bought mayo, and a few slices of bacon.

There’s a certain nostalgia to this combination of BLT flavors, so I’m not surprised that lately, I’ve been on a kick with the salad version of this classic American favorite.

What’s in this BLT Salad?

Of course, my salad has no bread and uses lettuce, tomato, and sweet onion as the base. I used iceberg lettuce because I like the crunchy freshness, but feel free to use whatever lettuce or greens you like.

It’s also low carb and keto-friendly just as it is.

Is this BLT Salad Paleo?

You betcha.

Could you make a gluten-free, “paleo” bread to put these ingredients on it? I suppose, but I’m not a fan of paleo baking – it’s time-consuming and the ingredients are expensive – so I just skip the bread-like vehicles and stick to veggies.

Topping it with some quick, oven-baked chicken (or using up whatever’s leftover in the fridge) adds much-needed protein. Of course, if you are doing Whole30, use compliant bacon!

Dressing This Paleo BLT Chicken Salad

I dressed the whole thing with leftover chimichurri, but the sky is really the limit. Some ideas from the recipe archives:

This BLT Chicken Salad would also be great if you subbed out the chicken for chopped up leftover burger patties to make a burger salad! Get creative with it.

Get the recipe for this super tasty and really easy BLT Chicken Salad! It's paleo, Whole30-friendly and gluten-free! |

BLT Chicken Salad |

BLT Chicken Salad Recipe

Course: Salad
Cuisine: Bacon, Chicken, Gluten-Free, Paleo, Veggies, Whole30
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4
Calories: 154 kcal
Author: Steph Gaudreau

Get the recipe for this super tasty and really easy BLT Chicken Salad. This crunchy salad has all the flavors of a BLT, just without the bread. It's paleo, Whole30-friendly and gluten-free!



  • 1 lb chicken breast
  • Sea salt and pepper
  • 4 to 6 strips bacon
  • 1 head iceberg lettuce cored and chopped
  • 2 tomatoes seeded and diced
  • 1/2 cup sweet onion thinly sliced (about 1/4 medium sweet onion)
  • Dressing of choice


  1. First you’ll get the chicken cooked. Preheat the oven to 400F and line a baking sheet with parchment paper or aluminum foil. Arrange the chicken on the sheet in one layer and sprinkle with salt and pepper. If the chicken breasts are very thick, I make them thinner by slicing them in half using a butterfly cut all the way through the meat. Bake for 12 to 15 minutes or until the chicken is no longer pink. Allow to cool, then chop or dice and set aside.

  2. Lower the oven temperature to 350F. Line a baking sheet with parchment or aluminum foil. Arrange the bacon on the sheet in one layer. Bake for about 15 minutes or until the bacon is cooked to your desired doneness. I like mine crispy for this salad to provide some texture. Remove from the oven and cool, then chop it.

  3. To serve, in a large bowl toss the lettuce, tomato, onion, and cooked chicken in your dressing of choice, then top with the crispy bacon.

Recipe Notes

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Nutrition Facts
BLT Chicken Salad Recipe
Amount Per Serving
Calories 154 Calories from Fat 27
% Daily Value*
Fat 3g5%
Cholesterol 72mg24%
Sodium 146mg6%
Potassium 633mg18%
Carbohydrates 5g2%
Fiber 1g4%
Sugar 3g3%
Protein 25g50%
Vitamin A 710IU14%
Vitamin C 6.1mg7%
Calcium 34mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

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BLT Chicken Salad |

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12 Responses

  1. Hi there!
    Do you recommend supplements for after workout?
    And or pre workout?

    I recently re started cross fitting again and am just looking to get the most out of my workouts with the fastest results keeping my muscles and body healthy.


    1. Hi Jennifer,

      I first and foremost advocate for whole food nutrition. Things like collagen and Pure Pharma’s D, Magnesium and Omega can help fill in the gaps for hardworking athletes. Magnesium is essential for cellular recovery. Omega 3’s are essential fats that our bodies don’t produce. Collagen helps with joint recovery. Hope that helps.

  2. This looks seriously good. I’ll try this with turkey as well as chicken 🙂
    I love the bowl your using in the picture, it reminds me of Spain.
    god post!

  3. I finally tried this – I’ve been missing out! I added avocado and dressed it with nothing but the juice of a lemon and it was SO GOOD.

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Hi, I'm Steph!

Nutrition and fitness coach for women, Lord of the Rings nerd, and depending on who you ask, crazy cat lady. My mission is to help you fuel for more, not less: bigger muscles, strength, energy, and possibilities. We’ll do it with my signature blend of science, strategy…and a little bit of sass.


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