BLT salad

Ingredients

• 8 slicesbacon
• to tastesalt and pepper
• 4 smallskinless chicken breasts
• 15 ml (1 tablespoon)rapeseed oil
• 1romaine lettuce, torn into pieces
• 6cocktail tomatoes, quartered
• 1/2cucumber, cut into half-moons
• 125 ml (1/2 cup)Parmesan shavings
• 125 ml (1/2 cup)Caesar croutons
• 125 ml (1/2 cup)mayonnaise
• 45 ml (3 tablespoons)14% sour cream
• 30 ml (2 tablespoons)2% milk
• 15 ml (1 tablespoon)chopped fresh dill
• 15 ml (1 tablespoon)fresh lemon juice
• 15 ml (1 tablespoon)chopped fresh parsley
• 10 ml (2 teaspoons)onion powder
• 5 ml (1 teaspoon)garlic powder
• to tastesalt and pepper

Instructions

1. 1

   Heat the oven

   Preheat the oven to 205°C (400°F).

2. 2

   Bake the bacon

   Arrange the bacon slices in a single layer on a baking tray lined with baking parchment. Bake for 12–15 minutes, turning the slices halfway through, until crisp. Take the tray out and leave the bacon to cool slightly, then pat it with kitchen paper and break it into pieces.

3. 3

   Season the chicken

   Meanwhile, season the chicken breasts with salt and pepper.

4. 4

   Cook the chicken

   Warm the rapeseed oil in a frying pan over a medium heat. Cook the breasts for 15–17 minutes, turning them several times, until the centre is no longer pink. Transfer them to a plate and leave to cool slightly before slicing.

5. 5

   Mix the dressing

   Whisk the dressing ingredients together in a salad bowl.

6. 6

   Toss the salad

   Add the lettuce, tomatoes, chicken, bacon and cucumber to the bowl. Toss gently.

What is a BLT salad?

BLT refers to the familiar combination of bacon, lettuce and tomato, often served in a sandwich. This version turns those ingredients into a substantial salad, adding chicken, cucumber, Parmesan and croutons.

The dish draws on the classic American BLT flavour pairing, while the creamy, dill-and-lemon dressing and Caesar croutons give this version its own character.

Nutrition and macros by portion

The nutrition label shows one serving as written: 760 calories, 46g protein, 20g carbs, 54g fat.

The chicken, bacon and Parmesan contribute much of the protein, while the croutons and vegetables provide most of the carbohydrates. Mayonnaise, sour cream, oil, bacon and cheese are the main sources of fat. For a more balanced plate, serve a generous helping of the salad with extra vegetables alongside.

Build the dressing

Creamy base: mayonnaise and sour cream make a rich dressing, while milk loosens it so it can coat the salad.

Seasoning: dill, parsley, lemon juice, onion powder and garlic powder bring fresh and savoury notes. Whisk them together thoroughly so the herbs and spices are evenly distributed.

Cook the bacon evenly

Single layer: spread the slices out on the lined tray without overlapping so they cook evenly. Turn them halfway through the 12–15-minute bake.

Crispness: bacon continues to firm up as it cools, so check that it is crisp before removing it, then drain it on kitchen paper.

Keep the chicken tender

Steady heat: cook the seasoned breasts in oil over a medium heat, turning them several times during the 15–17 minutes. The method’s doneness cue is that the centre has lost its pink colour.

Rest before slicing: set the cooked chicken aside to cool slightly, then slice it. This also gives you time to assemble the other salad ingredients.

Toss for the right texture

Gentle mixing: fold the ingredients together carefully so the lettuce stays in pieces and the dressing coats the salad without bruising it.

Crunch: add the bacon only after it has cooled and become crisp. The croutons and cucumber add further contrast to the tender chicken and juicy tomatoes.

Plan the 35-minute cook

Overlap tasks: the bacon bakes while you season and cook the chicken, as the method directs. While both cool slightly, whisk the dressing in the salad bowl.

Finish at the end: slice the chicken and toss it with the vegetables and bacon just before serving, so the lettuce does not sit in the dressing for too long.

Serve it as a main

This salad already includes chicken, bacon and croutons, making it a filling centrepiece. Serve it on its own or alongside a simple vegetable soup.

If preparing accompaniments, keep them light and serve the salad soon after tossing so its fresh ingredients remain crisp.

Recipe notes & tips

• Line the baking tray with parchment to make the bacon easier to lift off.
• Turn the bacon halfway through baking so it cooks on both sides.
• Let the chicken cool slightly before slicing to make it easier to handle.
• Whisk the dressing until the milk is fully incorporated.
• Toss the salad gently just before serving to keep the lettuce from becoming limp.

Variations

• More herbs: add extra fresh dill or parsley to the dressing.
• Extra lemon: increase the lemon juice slightly for a brighter dressing.
• Different lettuce: use another crisp lettuce in place of romaine.
• More cucumber: add extra half-moons for additional fresh crunch.
• Make it milder: leave out the garlic powder from the dressing.

Common mistakes to avoid

• Overlapping bacon: the slices may cook unevenly; spread them in a single layer.
• Skipping the turn: one side may brown more than the other; turn the slices halfway through baking.
• High heat for chicken: the outside can cook too quickly; use medium heat as directed.
• Slicing chicken straight away: it is harder to handle while hot; let it cool slightly first.
• Tossing too vigorously: the lettuce can break down; fold the ingredients together gently.

How to store

Store leftover salad in an airtight container in the fridge and eat within 1–2 days; the lettuce and croutons will soften once dressed. If possible, keep the dressing and croutons separate until serving. Reheat leftover chicken separately in a pan or microwave until hot, then add it to fresh salad ingredients.

Frequently asked questions