Easy Healthy BLT Chicken Salad (Whole30 + Keto!) (2025)

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Madeline

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This BLT Chicken Salad is the perfect quick and easy Whole30 lunch. Just pack up this healthy chicken salad and enjoy on a bed of lettuce, in lettuce cups or simply on its own.

Easy Healthy BLT Chicken Salad (Whole30 + Keto!) (1)

Table of Contents

This Keto Chicken Salad recipe will be on repeat in our home in January.

Every once in a while I create a recipe that my girlfriend Amy goes absolutely crazy over. Since I first created this simple Whole30 lunch recipe she has asked me to remake it many times.

This is the kind of recipe that you will need in your arsenal in order to make it through the Whole30. You can keep this BLT Chicken Salad in the fridge and enjoy it whenever.

I always liked having a Whole30 chicken salad recipe on hand that I did not need to reheat.

Easy Healthy BLT Chicken Salad (Whole30 + Keto!) (2)
  • Saucepan for poaching the chicken
  • Mixing bowls to combine the ingredients
  • Forks to shred the chicken
  • Wooden mixing spoon to mix it all together!
Easy Healthy BLT Chicken Salad (Whole30 + Keto!) (3)

What ingredients will I need to make this Whole30 BLT Chicken Salad?

You will be amazed at how easy it is to make this healthy Whole30 recipe. Just grab these 6 simple ingredients and get to cooking!

  • Boneless skinless chicken breast
  • Bacon
  • Green onion
  • Cherry tomatoes
  • Mayo – I like Primal Kitchen Mayo
  • Black pepper

Can I use a rotisserie chicken to make this healthy chicken salad?

Yes! You can make it even easier to make this healthy Whole30 lunch by using a rotisserie chicken to make it.

Skip the step of poaching your chicken breasts and take the breasts from the rotisserie chicken and shred them with two forks. Then, follow the rest of the recipe instructions as listed.

If you love the flavor of a BLT, you need to try this chopped BLT salad.

Easy Healthy BLT Chicken Salad (Whole30 + Keto!) (4)

Let’s make Whole30 BLT Chicken Salad!

Step 1: Poach the Chicken

First, place two chicken breasts in a saucepan and cover with cold water. Then, place the pot on the stove over high heat and allow the water to come to a boil.

Once the water is boiling, cover the pot and reduce the heat to medium-low. Then, allow the chicken to simmer for 14 minutes. Finally, remove the pot from the heat.

Step 2: Cook the Bacon

While the chicken is poaching, cook the bacon in a frying pan over medium-low heat. Allow the bacon to cook until crispy.

Then, place on a paper towel on a plate to drain the bacon fat. Next, chop the bacon into bite-size pieces.

Step 3: Shred the Chicken

Once the chicken has cooled slightly, remove it from the pan and place on a plate. Then, shred the chicken with two forks.

Step 3: Mix, Mix, Mix

Once the shredded chicken has cooled slightly, combine chopped green onion, mayo, and pepper in a small bow. Then, add shredded chicken to a large mixing bowl and add the cherry tomatoes, chopped bacon, and mayo mixture to the bowl.

Finally, mix all of the ingredients together in a large bowl until all pieces of chicken are evenly coated.

Step 4: Enjoy!

Easy Healthy BLT Chicken Salad (Whole30 + Keto!) (5)

How long will this Whole30 BLT Chicken Salad keep in the fridge?

Once prepared, this chicken salad will keep in an airtight container in the refrigerator for up to 4 days. I like to serve this on a bed of lettuce or in lettuce cups!

Can I freeze chicken salad?

Yes you can freeze this keto chicken salad, but I do not recommend it. If you freeze this chicken salad recipe, the flavor and texture will not be the same once it is thawed.

Check out These Other Delicious Chicken Salad Recipes

  • Dill Pickle Chicken Salad
  • Southern Style Chicken Salad
  • Chicken Caprese Salad
  • Jalapeño Popper Chicken Salad
  • Curry Chicken Salad
  • Waldorf Chicken Salad
Easy Healthy BLT Chicken Salad (Whole30 + Keto!) (6)
Easy Healthy BLT Chicken Salad (Whole30 + Keto!) (7)

You can find the full recipe below. If you make this recipe, please rate and review it in the comments, or share it with me on Instagram!

Easy Healthy BLT Chicken Salad (Whole30 + Keto!) (8)

Email Recipe for Later

Easy Healthy BLT Chicken Salad (Whole30 + Keto!) (9)

Recipe

BLT Chicken Salad

4.99 from 50 votes

This keto chicken salad is a quick and easy Whole30 lunch option!

Recipe By: Madeline

Prep: 5 minutes minutes

Cook: 20 minutes minutes

Print Review Pin It Save

Servings: 4 Servings

Ingredients

  • 2 boneless skinless chicken breasts
  • 5 strips of bacon
  • 1/4 cup chopped green onion
  • 1/2 cup quartered cherry tomatoes
  • 1/2 cup mayonnaise
  • 1/2 tsp black pepper

Instructions

  • Place chicken breasts in a medium sized sauce pan and cover with cold water until both breasts are covered with at least 1″ of water

  • Place pot on the stove uncovered and bring water to a boil

  • Reduce the water to a simmer and cover with a lid

  • Simmer the chicken for 14 minutes then remove from heat

  • While the chicken cookes prepare the bacon on the stovetop – fry at medium-low heat until crispy

  • Place cooked bacon on a towel to drain some grease and then chop into bite sized pieces

  • In a small bowl combine mayonnaise, green onion, and black pepper

  • Once cooked, remove the chicken from the water and shredd on a plate or cutting board with 2 forks

  • In a large bowl combine shredded chicken, mayo, green onion and pepper mixture, quartered cherry tomatoes and chopped bacon

  • Mix all ingredients until evenly combined

  • Enjoy immediately or store in the refrigerator in an airtight container for up to 4 days

Recipe Notes

If you are on the Whole30 be sure to use Whole30 compliant bacon and mayo. I like this one.

Nutrition Information

Serving: 4g, Calories: 375kcal (19%), Carbohydrates: 2g (1%), Protein: 16g (32%), Fat: 33g (51%), Saturated Fat: 7g (44%), Polyunsaturated Fat: 15g, Monounsaturated Fat: 10g, Trans Fat: 0.1g, Cholesterol: 66mg (22%), Sodium: 428mg (19%), Potassium: 330mg (9%), Fiber: 0.4g (2%), Sugar: 1g (1%), Vitamin A: 200IU (4%), Vitamin C: 6mg (7%), Calcium: 14mg (1%), Iron: 1mg (6%)

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.

About

Madeline

Hi, I’m Madeline! I am so excited to share my healthy and approachable recipes with you. Here you will find simple, comforting recipes that the whole family will enjoy. Turn on your favorite playlist or podcast and let’s get cooking!

Leave a Reply

  1. Debbie

    Can you use canned chicken breast?

    Reply

    1. Madeline

      Hi there! You can.

      Reply

  2. Dawn

    Easy Healthy BLT Chicken Salad (Whole30 + Keto!) (10)
    Curious how much chicken you are accounting for this? I ask because I can have a 1 lb piece of chicken or an 8oz and that makes a difference in terms of the mayo etc and flavoring. Thanks so much!!

    Reply

    1. Madeline

      For this recipe I used two boneless, skinless chicken breasts. I would guess each breast was about 6oz. I hope this helps!

      Reply

  3. Lu-Ann

    Thank you for sharing such a delicious low carb salad. Tastes great using lettuce instead of bread.

    Reply

    1. Madeline

      Yay! So happy you like it!

  4. naseem

    just made this & it is so delicious. instead of cherry tomatoes i used red bell peppers & drizzled some taco bell hot sauce. yum!!

    Reply

    1. Madeline

      That sounds great! Love a hot sauce addition!

      Reply

  5. Sheila Heinen

    Easy Healthy BLT Chicken Salad (Whole30 + Keto!) (11)
    This is absolutely wonderful. I’ve made it 3 times now. I do use rotisserie chicken and whole 30 homemade mayo. I’ve added grapes or no sugar added craisins.
    Definitely will continue to make this delicious salad.

    Reply

    1. Madeline

      Awesome! Thanks, Sheila!

      Reply

  6. Anonymous

    Reply

  7. Anonymous

    Reply

  8. G. Potter

    Easy Healthy BLT Chicken Salad (Whole30 + Keto!) (12)
    Delicious salad. We are enjoying it for a second time!

    Reply

    1. Madeline

      So glad to hear it!

      Reply

  9. Colleen

    Easy Healthy BLT Chicken Salad (Whole30 + Keto!) (13)
    I found this recipe (and MadAboutFood) years ago when I did my first Whole30, and this is a recipe I’ve come back to so many times! Its so easy to pull together for lunches during the week, and it’s one I always look forward to!

    Reply

    1. Madeline

      Aww, so glad. I love to hear it!

      Reply

  10. Amy

    Easy Healthy BLT Chicken Salad (Whole30 + Keto!) (14)
    This recipe is a go to meal prep option for me! So delicious!!

    Reply

  11. Hannah Josephson

    Easy Healthy BLT Chicken Salad (Whole30 + Keto!) (15)
    This is perfect for meal prep and such a nice way to use up some leftover chicken

    Reply

    1. Madeline

      Definitely! Thanks!

      Reply

  12. Wendy C

    Easy Healthy BLT Chicken Salad (Whole30 + Keto!) (16)
    Wow this is so yummy, I used canned chicken from costco, drained it and mashed with a fork before adding everything else. I also threw in a bit of chedder cheese, my husband and son both love it too. New family favorite!!

    Reply

    1. Madeline

      Awesome! Thank you, Wendy!

      Reply

  13. Amanda

    What is the serving size? I didn’t see it.

    Reply

    1. Madeline

      In this recipe, I would say this is about 4 servings. I don’t know the exact size I just split the whole batch into 4 when I make it. Nutrition is then for 1/4 of recipe.

      Reply

  14. Alex Pal

    Grabbed stuff at the grocery for this around 11am, and was eating it by 11:45am (I went the rotisserie chicken route). So quick, easy, and delicious!!

    Reply

    1. Madeline

      Yay!! Love this. The rotisserie chicken route definitely makes it even easier!

      Reply

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