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Balsamic BLT Chicken and Avocado Salad Recipe

  • 5 min read
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Introduction

Welcome to a fresh and flavorful take on a classic: the BLT Balsamic Chicken Avocado Salad. This recipe transforms the familiar bacon, lettuce, and tomato combination into a lighter, more versatile salad by adding balsamic-marinated chicken and creamy avocado. It’s simple enough for a weeknight dinner, elegant enough for guests, and satisfying for lunch prep. Expect a lively balance of textures—crisp lettuce and bacon, tender chicken, and smooth avocado—lifted by a tangy-sweet balsamic dressing that also doubles as a marinade.

Ingredients for BLT Balsamic Chicken Avocado Salad

Use the following ingredients to prepare this salad:

  • Balsamic Dressing / Marinade:
    • 1/3 cup balsamic vinegar
    • 1/4 cup extra virgin olive oil
    • 2 tablespoons water (or additional oil to thin)
    • 2 teaspoons Italian seasoning
    • 2 teaspoons minced garlic
    • 1 teaspoon honey
    • 1/4–1/2 teaspoon salt, to taste
  • For the Salad:
    • 4 skinless, boneless chicken fillets (thighs or breasts)
    • 5 ounces bacon, diced and trimmed
    • 8 cups mixed salad leaves (Romaine, cos, or mixed greens)
    • 2 medium tomatoes, chopped
    • 1 small red onion, thinly sliced
    • 1 ripe avocado, sliced
    • 1/4 cup crumbled feta cheese (optional)
    • Pinch of Italian seasoning
    • Salt and freshly ground black pepper, to taste

Optional substitutions:

  • Swap feta for goat cheese or omit for a dairy-free salad.
  • Use turkey bacon for a leaner option.
  • For a vegetarian version, replace chicken with roasted chickpeas or grilled portobello mushrooms and use tempeh or smoked tofu in place of bacon.

How to Make BLT Balsamic Chicken Avocado Salad – Step by Step

Step 1: Prepare the balsamic dressing. In a bowl, whisk together balsamic vinegar, olive oil, water, Italian seasoning, garlic, honey, and salt until smooth. Reserve 2–3 tablespoons of this dressing to marinate the chicken. Keep the rest for dressing the salad.

Step 2: Marinate the chicken. Place chicken fillets in a shallow dish or resealable bag. Pour the reserved dressing over the chicken, turning to coat evenly. Season lightly with salt and pepper and let sit for at least 10 minutes—up to 30 minutes for more depth of flavor.

Step 3: Cook the bacon. In a skillet over medium-high heat, cook diced bacon until crisp. Transfer cooked bacon to a paper-towel-lined plate to drain excess fat.

Step 4: Cook the chicken. Wipe out excess bacon fat from the skillet, then add the marinated chicken. Cook 6–8 minutes per side depending on thickness, until the chicken is golden and the internal temperature reaches 165°F (74°C). Let rest a few minutes, then slice thinly.

Step 5: Assemble the salad. In a large bowl, combine salad greens, chopped tomatoes, sliced red onion, and avocado. Top with sliced chicken and crispy bacon. Sprinkle crumbled feta and a pinch of Italian seasoning over the top. Season with salt and pepper to taste.

Step 6: Dress and serve. Drizzle the remaining balsamic dressing over the salad and toss gently to combine, or serve the dressing on the side. Serve immediately for best texture and flavor.

Helpful Tips

  • Marinating time: Even 10 minutes will add flavor, but marinating for 30 minutes yields a more pronounced balsamic profile.
  • Avocado selection: Choose ripe but firm avocados so they hold their shape when sliced.
  • Crispy bacon alternative: For evenly crisp bacon with less mess, bake in a single layer at 400°F (200°C) for about 12–15 minutes.

Cooking Tips for the Best Results

  1. Use fresh ingredients: Fresh greens, ripe tomatoes, and firm avocados elevate the overall salad experience.
  2. Monitor chicken doneness: Avoid overcooking to keep the chicken juicy—use a thermometer if available.
  3. Adjust dressing balance: If the dressing tastes too sharp, add a touch more honey or a splash more olive oil to round it out.

Serving Suggestions

Pair this salad with crusty garlic bread or a light vegetable soup for a full meal. It also works well alongside grilled vegetables or a chilled sparkling beverage. For meal prep, keep dressing separate and add avocado just before serving to prevent browning.

Nutritional Information (per serving)

  • Calories: 430 (approximate)
  • Total Fat: 25 g
  • Carbohydrates: 12 g
  • Protein: 38 g
  • Fiber: 6 g
  • Vitamin A: 65% DV (approximate)
  • Vitamin C: 45% DV (approximate)
  • Calcium: 20% DV (approximate)
  • Iron: 15% DV (approximate)

Note: Nutritional values are estimates and will vary with ingredient brands and portion sizes.

Storage and Leftovers

Store leftover components separately when possible: keep salad greens and vegetables in an airtight container in the refrigerator for up to 2 days, and store cooked chicken and bacon in a separate container. Keep dressing refrigerated and add just before serving. Reheat chicken and bacon gently before adding to the greens to preserve texture.

Frequently Asked Questions (FAQs)

1. Can I use other proteins?
Yes—grilled shrimp, salmon, or tofu are excellent alternatives depending on your preference.

2. How can I make this vegetarian?
Replace chicken with grilled portobello mushrooms or roasted chickpeas and use tempeh or smoked tofu in place of bacon.

3. Can the dressing be made in advance?
Yes. The balsamic dressing keeps in the refrigerator for up to one week—shake or whisk before using.

4. Is there a lower-carb version?
To lower carbs further, omit the honey from the dressing and focus on leafy greens and protein-forward toppings.

Related Recipes for BLT Lovers

  1. Grilled Chicken and Vermicelli Noodle Salad — a light, fresh option with Asian-inspired flavors.
  2. Grilled Chicken Cobb Salad — hearty and balanced with a variety of toppings.
  3. Chicken Pecan Cranberry Salad — a slightly sweeter salad perfect for meal prep or snacks.

Conclusion

The BLT Balsamic Chicken Avocado Salad is a versatile, flavorful dish that keeps the spirit of the BLT while adding protein and healthy fats. It’s easy to customize, ideal for meal prep, and quick enough for busy days. Try the recipe, adjust the components to suit your taste, and enjoy a bright, satisfying salad any time of year.