This Keto BLT Salad with Chicken is a hearty, high-fat powerhouse that transforms the classic sandwich into a satisfying meal without all the unwanted carbs. You will love the contrast between the crisp, chilled romaine lettuce and the warm, succulent chicken thighs that have been pan-seared in a decadent mixture of butter and rendered bacon fat. Every bite offers a delightful crunch from the salty bacon bits and a burst of freshness from the cherry tomatoes, all tied together by a rich, velvety garlic mayonnaise that acts as the perfect sugar-free dressing. Because the chicken is shredded directly into the pan juices, it stays incredibly moist and flavorful, making this a lunch you will actually look forward to eating.

If you want to customize this dish to fit your pantry, there are plenty of simple substitutions that work beautifully while keeping your macros in check. While chicken thighs are the gold standard for flavor and healthy fats, you can certainly use leftover rotisserie chicken or even grilled chicken breast if that is what you have on hand. For an extra boost of potassium and healthy fats, feel free to add some sliced avocado or a sprinkle of sunflower seeds for added texture. If you prefer a bit of a kick, a dash of hot sauce or some cracked black pepper stirred into the garlic mayo can elevate the profile even further. You can also swap the romaine for baby spinach or a spring mix if you prefer a softer leaf, though the crunch of romaine really mimics that classic BLT experience.

When it comes to meal prepping or saving leftovers, the key is to keep your components separate to maintain that fresh, crisp texture. Store the cooked chicken and bacon together in an airtight container in the refrigerator for up to four days, while keeping the chopped lettuce, tomatoes, and garlic mayo in their own individual containers. When you are ready to eat, simply reheat the chicken and bacon in a skillet over medium heat for a few minutes until warmed through, then assemble your salad fresh. While we do not recommend freezing the assembled salad or the lettuce, you can easily freeze the cooked chicken and bacon mixture for up to two months; just thaw it overnight in the fridge before reheating and serving.

Yields 4 servings of Keto BLT Salad with Chicken

The Preparation

Salad:

16 ounces boneless, skinless chicken thighs
1 ounce butter
8 ounces bacon
4 ounces cherry tomatoes
10 ounces romaine lettuce
salt and pepper, to taste

Garlic Mayonnaise:

3/4 cup mayonnaise
1/2 tablespoon garlic powder

The Execution

1. Mix the mayonnaise and garlic powder together then set aside.

2. Fry up the bacon until it's crispy. Set the bacon aside, but save the grease in the pan.

3. Add butter to the pan. Fry the chicken in the bacon grease and butter. Shred chicken with the fat from the pan, and season it with salt and pepper.

4. Chop up the lettuce then place it on your serving plate.

5. Top the lettuce with the chicken, bacon, tomatoes, and a dollop of the garlic mayonnaise.

This makes a total of 4 servings of Keto BLT Salad with Chicken. Each serving comes out to be 817 calories, 73.5g fats, 2.6g net carbs, and 36.1g protein.

NUTRITION	CALORIES	FAT	CARBS	FIBER	NET CARBS	PROTEIN
16 ounce boneless, skinless chicken thighs	649	40.5	0	0	0	76.9
1 ounce butter	203	23	0	0	0	0.2
8 ounce bacon	1209	105.9	0	0	0	60.5
4 ounce cherry tomatoes	20	0.2	4.4	1.4	3.1	1
10 ounce romaine lettuce	48	0.9	9.3	6	3.4	3.5
— salt and pepper	0	0	0	0	0	0
3/4 cup mayonnaise	1122	123.5	0.9	0	0.9	1.6
1/2 tablespoon garlic powder	16	0	3.5	0.4	3	0.8
Totals	3267	294	18.2	7.7	10.4	144.5
Per Serving (/4)	817	73.5	4.5	1.9	2.6	36.1