Keto chicken BLT salad

Keto chicken BLT salad

Bacon, lettuce and tomato. A classic combination — but why stop there? Make it keto by adding lettuce, some tender pieces of chicken and a dollop of creamy aioli. Now we're talking!
January 18 2018 recipe by , photo by , nutritional review by in Recipes, Dinner, Meal

Keto chicken BLT salad

Bacon, lettuce and tomato. A classic combination — but why stop there? Make it keto by adding lettuce, some tender pieces of chicken and a dollop of creamy aioli. Now we're talking!
USMetric
4 servingservings

Ingredients

Garlic mayonnaise
  • ¾ cup 180 ml mayonnaise
  • ½ tbsp ½ tbsp garlic powder
BLT
  • 8 oz. 230 g bacon
  • 1 oz. 28 g butter (optional)
  • 1 lb 450 g boneless chicken thighs
  • salt and pepper
  • 10 oz. 280 g Romaine lettuce
  • 4 oz. 110 g cherry tomatoes, in halves
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Instructions

  1. Mix mayonnaise and garlic powder in a small bowl and set aside.
  2. Fry the bacon slices in butter (if using) until crispy. Remove and keep warm. Save the grease in the pan.
  3. Season the chicken with salt and pepper and then cut each thigh into thirds. Fry in the same skillet as the bacon until golden brown and thoroughly cooked.
  4. Rinse and chop the lettuce; be sure to use a clean cutting board and knife (different from the one used when handling the raw chicken).
  5. Place the lettuce on a plate and top with chicken, bacon, tomatoes, and garlic mayo.

Tip

For a shortcut, sub in shredded rotisserie chicken. Then the bacon fat can be used to make a yummy bacon vinaigrette for the salad. Just add a little vinegar and salt and pepper!

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What did you think? Please share your thoughts in the comment section below!

49 comments

  1. 1
    Keto girl
    January 18 2018
    Good salad. Made it tonight. :)

    Oh, I use Mcchciken Mayo, it has 0 carbs and no sugar!!

  2. 2
    Sylvia
    January 21 2018
    WhT is a Mcchicken Mayo. I am new at this.
    Reply: #19
  3. 3
    KarenN
    January 24 2018
    @Sylvia I am not sure what Mcchicken mayo is either -- unless Keto girl meant McChicken Sauce. But know that even plain old Helmann's mayo has 0 carbs (which automatically means no sugar).
  4. 4
    Trish
    February 5 2018
    delicious! we used Keg chicken spice on one side of the chicken thighs, s&p on the other. fried the thighs whole, then sliced them when cooked. I was surprised by how much I enjoyed the garlic mayo
  5. 5
    Debra
    February 21 2018
    Does Diet Doctor use total or net carbs when calculating their nutrition?
    Reply: #6
  6. 6
    Reply to comment #5 by Debra
    Peter Biörck Team Diet Doctor
    February 21 2018
    Hi Debra!

    Net.

    Does Diet Doctor use total or net carbs when calculating their nutrition?

  7. 7
    Richelle
    April 17 2018
    So good!
  8. 8
    Katie
    April 25 2018
    How do you measure 2 1/2 ounces of romaine lettuce when using a dry cup?
    Reply: #9
  9. 9
    Reply to comment #8 by Katie
    Caron
    May 1 2018
    It's round about a cup.
    Reply: #21
  10. 10
    Katie
    May 3 2018
    Awesome! Thank you so much for the reply. One other question I always have is when the websites recipes call for let's say "4 ounces broccoli", would that be converted to 1/2 a cup too? Do you know of a good website that charts all of this? Thank you so much in advance and have a wonderful day!
  11. 11
    DJ
    May 3 2018
    I'm new to this, and i'm enjoying the recipes, so tasty! Can I use a garlic clove instead of powdered garlic, same w/ onion or ginger... does that affect the balance of carbs, etc.?
    Thanks,
    DJ
    Reply: #12
  12. 12
    Reply to comment #11 by DJ
    Peter Biörck Team Diet Doctor
    May 3 2018
    Hi !

    You can use a garlic clove.

    I'm new to this, and i'm enjoying the recipes, so tasty! Can I use a garlic clove instead of powdered garlic, same w/ onion or ginger... does that affect the balance of carbs, etc.?
    Thanks,
    DJ

  13. 13
    Alison
    June 13 2018
    Mcchicken sauce is mayo :)
  14. 14
    Kaetie
    June 25 2018
    Hi, does it seem right that 1/2 a chicken breast is my total daily protein allowance?
  15. 15
    Rose
    July 13 2018
    Are you guys loss weight? I'm New in this and I'm trying to lose weight.
    Reply: #20
  16. 1 comment removed
  17. 17
    Tanya
    August 1 2018
    I just cut the chicken thigh about 1cm wide per strip.
  18. 18
    SM
    August 1 2018
    So far this is the best Keto meal I've made - delicious! Thank you for this recipe! Could you please post the complete nutritional info, I'd like to log the details in a tracker app that I'm using that converts to Macros... (unfortunately it won't accept macro % themselves, it needs to convert the breakdown itself to yield results in the tracker). Thanks again!
  19. 19
    Reply to comment #2 by Sylvia
    Una
    August 7 2018
    Probably an American thing, Sylvia, that we don't get here in Britain - certainly we don't have Mc anything anywhere near me in England! Good quality mayonaise or make your own, which is far, far better anyhow and dead easy to make.

    WhT is a Mcchicken Mayo. I am new at this.

  20. 20
    Reply to comment #15 by Rose
    Una
    August 7 2018
    I lost 1lb this week, Rose. I have 5lbs to lose. Depends on how much you have to lose. I just can't get through this mountain of food in a week, if I were honest so still trying to eat my way through last week's menu and the remains of the shopping list, and leftovers.

    Are you guys loss weight? I'm New in this and I'm trying to lose weight.

    Reply: #31
  21. 21
    Reply to comment #9 by Caron
    Una
    August 7 2018
    What size is the cup? Or better still how many millilitres does your cup hold, then I can make it accurate. I am not an American who is familiar with that way of measuring.

    It's round about a cup.

  22. 22
    Adam
    September 1 2018
    When I calculate my own macros. Why does my protein always come out so much higher than your recipes?
    Reply: #24
  23. 1 comment removed
  24. 24
    Reply to comment #22 by Adam
    Zay
    September 23 2018
    Yeah true. I use thee Carb manager app and i find that have high amount of protein and less fat. Can you help
  25. 2 comments removed
  26. 27
    Susie
    October 25 2018
    I decided to spice it up a bit by cooking the chicken in franks red hot sauce! Now it’s buffalo chicken BLT salad 😊 delishous!
  27. 28
    Susie
    November 14 2018
    I cooked it whole, then cut it up afterwards. Juicier that way.
  28. 29
    Marcia
    November 28 2018
    What does hearty dollop mean? Sorry English is my second language and I'm not sure how much that is?
    Reply: #30
  29. 30
    Reply to comment #29 by Marcia
    Kristin Parker Team Diet Doctor
    November 28 2018

    What does hearty dollop mean? Sorry English is my second language and I'm not sure how much that is?

    You can add as little or as much as you'd like to suit your taste preferences. Think about 1/4 cup.

  30. 31
    Reply to comment #20 by Una
    Dan
    December 4 2018
    Really 5 lbs is all you need to lose? I had 30lbs to lose when I started Keto 5 weeks ago. I only weigh in once a month and I lost 9Lbs in 4 weeks. So one hole smaller on my belt! It doesn't sound like much, but I'm happy so far, and as a man I like bacon.
    I did have sore kidneys for about 3 weeks, getting better now. side effects of Keto? not sure.
    I'm not going to stay with Keto if the kidneys keep being sore.
  31. 32
    Lamar
    January 19 2019
    I made this and man was it delicious! They only change was I omit the mayo and garlic powder, instead I use Chipotle Avocado Mayo which added a nice kick.
  32. 33
    Rakel
    February 5 2019
    Are the meats listed in uncooked amounts? So 50 grams of bacon is 50grams of uncooked bacon? Also chicken?
    Reply: #34
  33. 34
    Reply to comment #33 by Rakel
    Kristin Parker Team Diet Doctor
    February 6 2019

    Are the meats listed in uncooked amounts? So 50 grams of bacon is 50grams of uncooked bacon? Also chicken?

    Standard recipe convention always lists meat weights uncooked.

  34. 35
    Samantha Walmsley
    February 7 2019
    Ok so really interested in Low Carb and have spent the last few days looking through the recipes trying to fit them in with the Fast800 that I have started. Many of those forums listed this website as a good place to start. My question is this. In the nutritional value it lists it all but the caps for this salad is crazy 837. I know it says don't count the cals but I put this recipe into myfitnesspal and with everything the exact same butter included (not the mayo) it only comes up to 391 cals. Fat is 30.1g Carbs 3g Protein 28.8 how come it differs so much !!!!
    Replies: #36, #37, #38
  35. 36
    Reply to comment #35 by Samantha Walmsley
    Samantha Walmsley
    February 7 2019
    Sorry when I added it up it did contain mayo. The nutrition I've stated above does include mayo.
  36. 37
    Reply to comment #35 by Samantha Walmsley
    Kristin Parker Team Diet Doctor
    February 8 2019

    Ok so really interested in Low Carb and have spent the last few days looking through the recipes trying to fit them in with the Fast800 that I have started. Many of those forums listed this website as a good place to start. My question is this. In the nutritional value it lists it all but the caps for this salad is crazy 837. I know it says don't count the cals but I put this recipe into myfitnesspal and with everything the exact same butter included (not the mayo) it only comes up to 391 cals. Fat is 30.1g Carbs 3g Protein 28.8 how come it differs so much !!!!

    I will check with the Recipes team. Thanks for posting!

    Reply: #40
  37. 38
    Reply to comment #35 by Samantha Walmsley
    Una
    February 23 2019
    On this diet you do not count calories but on Michael Moseley's Fast800 diet you must! I personally would say do one or the other. Otherwise a bit like following two religions at once!!
  38. 39
    Nicholas
    April 11 2019
    Can I use chicken breast instead? If so just add some avocado for the extra fat I’m missing?
  39. 40
    Reply to comment #37 by Kristin Parker
    Irakli
    May 17 2019
    Hey, can you tell us what did they find?
  40. 41
    Christine
    June 25 2019
    A huge hit with my (non-keto) family. I used chicken breast as that's all I had on hand and it was great.
  41. 42
    Lolly
    July 24 2019
    I can't see where it says to shred raw chicken. It says to cut the raw thighs into thirds or you can sub those for shredded rotisserie chicken :/

    How does one shred raw chicken as the recipe implies?

    Reply: #50
  42. 43
    dahlia.lemafa
    June 3 2020
    Just wanting to be sure that eating 1 lb of chicken and all of what's mentioned in the ingredients all equals up to 28g protein?
    Reply: #45
  43. 44
    dahlia.lemafa
    June 3 2020
    Just wanting to be sure about my question above as I am only eating 138g protein a day
  44. 45
    Reply to comment #43 by dahlia.lemafa
    Crystal Pullen Team Diet Doctor
    June 3 2020

    Just wanting to be sure that eating 1 lb of chicken and all of what's mentioned in the ingredients all equals up to 28g protein?

    Nutrition information is listed per serving. There are 4 servings in the recipe using 1 lb of chicken.

  45. 1 comment removed
  46. 47
    katarina.madarasz77
    June 6 2020
    It looks delicious. However. Surprised over recommending garlic powder when the essence of keto is using things fresh and raw!
    Reply: #49
  47. 1 comment removed
  48. 49
    Reply to comment #47 by katarina.madarasz77
    Kerry Merritt Team Diet Doctor
    June 6 2020

    It looks delicious. However. Surprised over recommending garlic powder when the essence of keto is using things fresh and raw!

    The powder works well for making the garlic mayo, but you can certainly use a clove of garlic instead if you prefer.

  49. 50
    Reply to comment #42 by Lolly
    jeraleemunro
    July 1 2020
    you cook the chicken first, and then you shred it. If it is uncooked you will not be able to shred it. :) hope that helps. but you can also put it in the salad cubed or in slices. its YOUR salad. you can make it however you wish!
  50. 51
    Niya
    July 17 2020
    Can you use chicken breasts instead of thighs? I struggle to find boneless thighs and hate going to several shops for 1 ingredient. Although I do prefer thighs as they are juicier and nicer :'(

    Will this switch affect anything nutrition wise?

    Reply: #52
  51. 52
    Reply to comment #51 by Niya
    Kristin Parker Team Diet Doctor
    July 17 2020

    Can you use chicken breasts instead of thighs? I struggle to find boneless thighs and hate going to several shops for 1 ingredient. Although I do prefer thighs as they are juicier and nicer :'(
    Will this switch affect anything nutrition wise?

    You can use breasts instead of thighs if you prefer. This will raise the protein amount and lower the fat.

  52. 53
    Janet
    October 1 2020
    A food scale is a good use for measuring weight.
  53. 54
    Sarah Hart
    February 5 2021
    Very tasty, very easy, I'll do this again
    Reply: #55
  54. 55
    Reply to comment #54 by Sarah Hart
    Kerry Merritt Team Diet Doctor
    February 6 2021

    Very tasty, very easy, I'll do this again

    So glad you love it!

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