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When summer calls for something bright, hearty, and beyond delicious, this BLAT Chicken Thigh Salad delivers big flavor with every forkful. A trendy twist on the classic BLT (that’s bacon, lettuce, avocado, and tomato for the uninitiated), this version adds juicy, perfectly cooked chicken thighs for a meal that’s satisfying, low-carb, and crowd-pleasing.
With crispy bacon, creamy avocado, and colorful veggies all tossed together in one bowl, it’s the kind of wholesome comfort food that’s as gorgeous as it is crave-worthy and I’ll walk you through every step so even kitchen newbies feel confident crushing this recipe.
Don’t want all the extras in a recipe post? We provide a skip to recipe button in the top left corner, as well as a clickable table of contents, just below, to help make this page easier to navigate.
At Sweet C’s, I add lots of tips in all of my recipes – because I am a home cook without any formal training, and I find I am more confident making dishes when I understand why it works, and what each ingredient means to the flavor of a recipe. My goal is for even the most beginner home cook to feel empowered in the kitchen.
How to Make Bacon Lettuce Avocado Tomato and Chicken Salad
A soooo good riff on a BLT, imagine all your favorite crunchy, creamy, savory fixings tossed into a salad with juicy, perfectly seasoned chicken thighs. This BLAT Chicken Thigh Salad has crisp baby greens, smoky bacon crumbles, ripe avocado chunks, and juicy cherry tomatoes, all crowned with hot-off-the-grill or pan-seared chicken thighs.
BLAT Salad with Chicken Ingredients
First assemble the following ingredients:
- Chicken thighs (6) – Juicy, flavorful chicken thighs bring rich, savory depth and stay tender even after cooking, making them the hearty protein base of the BLAT salad.
- Salt (2 tsp) – Dividing the salt ensures the chicken is well-seasoned while enhancing the overall balance and brightness of the fresh ingredients.
- Bacon (4) – Crispy bacon adds smoky, salty crunch that contrasts beautifully with the creamy avocado and tender chicken.
- Avocado (1) – Creamy avocado delivers buttery texture and healthy fats that mellow the savory bacon and juicy tomatoes.
- Cherry Tomatoes (1/2 cup) – Sweet, juicy cherry tomatoes add fresh bursts of acidity that lighten and balance the richness of the salad.
- Pepper (1 tsp) – Freshly ground pepper provides subtle heat and earthy depth that enhances the chicken and bacon flavors.
- Olive oil (2 tbsp) – Olive oil helps create a light, silky coating for the greens while tying together the herbs and seasonings.
- Baby greens lettuce mix (4 cups) – Tender baby greens add freshness, color, and a crisp base that keeps the salad light yet satisfying.
- Italian herb spices (1 tsp) – Italian herbs infuse the dish with aromatic notes of oregano, basil, and thyme for a bright, savory finish.
Steps to Make Chicken B.L.A.T Salad
Prep Ingredients. Fry or grill chicken thighs until crunchy on the outside and cooked to 165 degrees farenheit in the middle – using high heat. Serve salad with cooled or hot chicken thighs depending on your preference. Fry or bake bacon to crispy, let cool. When cool, crumble into bits.
Mix Dressing. In small bowl, mix olive oil and herbs.
Assemble. In a large bowl, mix lettuce, avocados, tomatoes, and bacon crumbles. Layer chicken thighs over salad. Drizzle with olive oil and herb mixture. Serve immediately.
Tips and Tricks to Perfect Crunchy Bacon Lettuce Avocado and Tomato SAlad
Cook Chicken Thighs Hot and Fast. Chicken thighs are delicious when crisped and cooked quickly – not too fast to burn the skin, but at a high enough heat to allow the chicken to brown and crisp while rendering the chicken thigh’s fat.
Pan Fry Thick Cut Bacon Slowly. Arrange thick cut bacon in a heavy pan in rows and cook slowly on low heat to render the bacon fat for perfect crunchy bacon.
Pan Fry Thin Cut Bacon Quickly. Unlike thick cut bacon, thin cut bacon has far less fat to render. Frying it quickly in the pan will crisp it up quickly.
Bake Bacon on a Nonstick Cookie Sheet or Silicone Mat. Bake bacon at 350 degrees on a nonstick ceramic cookie sheet or on a silicone mat to prevent sticking. Lay bacon flat in rows that don’t touch for even, crispy bacon. Flip once for best results.
Use Chicken Breasts Instead of Chicken Thighs. Using chicken thighs saves both calories and fats if you’re watching fat and calorie counts to make this hearty and fresh dish low in calories.
Swap Turkey Bacon for Bacon. Crisp turkey bacon according to package directions for a lower calorie and lower fat chicken salad recipe with a delicious and rich bacon crunch!
Other Delicious Low Carb Chicken Meals You’ll Love
If you love this delicious low carb chicken salad, be sure to check out some of my other favorites! These easy, simple dishes are hearty, filling, and full of flavor.
These meals are perfect if you’re on a low carb diet, keto diet, or paleo diet – and are naturally gluten free.
Click each link below to find the easy printable recipes: Low Carb Keto Buttery Crackle Chicken Thighs, Baked Ranch Chicken Thighs, Easy Keto Low Carb Cheesy Pizza Chicken, Perfect Grilled Chicken Breasts, Panda Express Black Pepper Chicken Copycat Recipe, and One Pot Garlic Butter Chicken Thighs and Mushrooms.
Try these healthy recipes:
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Best Bacon Lettuce Avocado Tomato Chicken Thigh Salad
Equipment
Ingredients
- 6 chicken thighs, skinless or skin-on
- 2 tsp salt, divided
- 4 bacon, strips, fried or baked to crunchy
- 1 avocado, sliced or cubed
- ½ cup cherry tomatoes, halved
- 1 tsp pepper
- 2 tbsp olive oil
- 4 cups baby greens lettuce mix
- 1 tsp italian herb spices
Instructions
- Fry or grill chicken thighs until crunchy on the outside and cooked to 165 degrees farenheit in the middle – using high heat. Serve salad with cooled or hot chicken thighs depending on your preference.
- Fry or bake bacon to crispy, let cool. When cool, crumble into bits.
- In small bowl, mix olive oil and herbs.
- In a large bowl, mix lettuce, avocados, tomatoes, and bacon crumbles.
- Layer chicken thighs over salad.
- Drizzle with olive oil and herb mixture.
- Serve immediately.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Bacon, Lettuce, Avocado, Tomato Chicken Salad FAQs
“BLAT” stands for Bacon, Lettuce, Avocado, and Tomato, the signature flavor combination in this hearty salad.
Yes – leftover grilled or roasted chicken works great and speeds up prep while still giving big flavor.
Both work; skin-on gives extra crispiness and flavor when seared or grilled, while skinless cooks quicker and cuts down on fat.
Yes – assemble all ingredients except the avocado shortly before serving to keep it fresh; add avocado last so it doesn’t brown.
Absolutely – it’s naturally low-carb and keto-friendly thanks to lean protein, healthy fats, and fresh veggies.
Cover and refrigerate leftovers in an airtight container; they generally keep best if eaten within 2-3 days. (Add avocado fresh when serving.)
