BLT Balsamic Chicken Avocado Salad

Ingredients

• 80 ml (⅓ cup)balsamic vinegar
• 60 ml (¼ cup)olive oil
• 30 ml (2 tablespoons)water (or more oil, if you wish)
• 10 ml (2 teaspoons)Italian seasoning
• 10 ml (2 teaspoons)garlic, minced
• 5 ml (1 teaspoon)honey
• 1.25–2.5 ml (¼–½ teaspoon)salt, adjusted to taste
• 4skinless, boneless chicken thigh fillets (or breast fillets)
• 142 g (5 oz)bacon, diced and trimmed of all fat
• about 240 g (8 cups)mixed salad lettuce leaves (or Romaine or Cos lettuce leaves)
• 2tomatoes, chopped
• 1red onion, thinly sliced
• 1avocado, sliced
• 60 g (¼ cup)feta cheese, crumbled
• 1 pinchextra Italian seasoning
• 1 pinchsalt, to taste
• 1 pinchpepper, to taste

Instructions

1. 1

   Mix the marinade

   Whisk the balsamic vinegar, olive oil, water, Italian seasoning, garlic, honey and measured salt until combined. Pour 2–3 tablespoons into a shallow bowl, add the chicken and turn to coat evenly. Season with salt and pepper, then leave for 10 minutes while you fry the bacon.

2. 2

   Fry the bacon

   Cook the bacon in a skillet over medium-high heat until crisp. Wipe the pan with a paper towel.

3. 3

   Cook the chicken

   Cook the chicken fillets until crisp and cooked through, about 7 minutes on each side.

4. 4

   Assemble the salad

   Arrange the lettuce, tomatoes, red onion and avocado in a large bowl. Top with the bacon and chicken, then scatter over the feta, extra Italian seasoning, salt and pepper to taste. Drizzle with the remaining dressing and serve.

What is a BLT salad?

A BLT takes its name from bacon, lettuce and tomato; this American-style bowl turns those familiar sandwich ingredients into a meal with no bread. Here, balsamic-marinated chicken, avocado and feta make it a more substantial salad.

The version works because the dressing does double duty as a quick marinade, while crisp bacon adds a savoury contrast to the cool, fresh ingredients.

Nutrition and macros by portion

The nutrition label shows one serving as written: 454 calories, 33g protein, 16g carbs, 29g fat.

The chicken and bacon contribute much of the protein and fat, while the avocado and olive oil also bring fat to the plate. The tomatoes, lettuce and onion provide most of the carbohydrates, with feta adding richness and some protein. For a balanced plate, serve a generous amount of lettuce and vegetables alongside each portion.

The balsamic dressing

Dressing base: whisk the vinegar, oil, water, seasoning, garlic, honey and salt until evenly combined. The water keeps the dressing pourable without adding more oil.

Reserve some: set aside 2–3 tablespoons for the chicken before using the rest on the salad. Keeping the portions separate means the dressing served with the greens has not been in contact with raw chicken.

Marinating the chicken

Short rest: ten minutes gives the surface of the chicken time to take on some of the balsamic and seasoning. Keep it in the shallow bowl while the bacon cooks.

Thighs or breast: either works here, as the recipe allows both. Cook the pieces until crisp and cooked through, allowing for differences in thickness.

Getting crisp bacon

Steady heat: fry the diced bacon over medium-high heat, stirring as needed so it browns evenly. It is ready when crisp rather than merely warmed through.

Clear the pan: wipe out the skillet with a paper towel before cooking the chicken. This removes excess bacon residue while leaving the same pan ready for the next step.

Building a good salad

Fresh base: spread the lettuce, chopped tomatoes and thinly sliced red onion through a large bowl. Slicing the onion thinly helps it mingle with the leaves rather than dominate a mouthful.

Finish last: add the avocado, bacon and chicken, then scatter over feta and the extra seasoning. Add the remaining dressing just before serving so the leaves stay fresh.

What to serve alongside

This salad can be served on its own as a complete meal, with chicken and bacon adding savoury substance to the vegetables. For a larger table, offer bread or a simple soup alongside it.

If serving guests, bring the dressing to the table separately and let everyone add as much as they like.

Recipe notes & tips

• Whisk the dressing again before using it, as the oil and vinegar can separate.
• Reserve the marinade for the salad before adding raw chicken to the bowl.
• Let the skillet heat before adding the chicken so it can brown rather than stew.
• Slice the avocado shortly before assembling to keep it looking fresh.
• Add the dressing just before serving to avoid wilting the lettuce.
• Check that the thickest part of each chicken fillet is cooked through before serving.

Variations

• Use chicken breast: swap in breast fillets as suggested, adjusting the cooking time for their thickness.
• Choose Romaine: use Romaine or Cos lettuce leaves for a crisp, sturdy salad base.
• Add more vegetables: include extra chopped tomatoes or lettuce to make the bowl more vegetable-forward.
• Make it without feta: leave out the cheese for a dairy-free version.
• Adjust the dressing: use more water in place of oil for a lighter, less rich dressing.

Common mistakes to avoid

• Using all the dressing as marinade: reserve 2–3 tablespoons before adding the chicken so you have dressing for the salad.
• Skipping the pan wipe: remove bacon residue with a paper towel before cooking the chicken.
• Crowding the skillet: cook the chicken in batches if the fillets do not fit in a single layer.
• Guessing the chicken is done: check the thickest part for doneness before taking it off the heat.
• Dressing the leaves too early: drizzle over the salad just before serving to keep the lettuce from wilting.

How to store

Store leftover salad and dressing separately in airtight containers in the fridge and use within 2 days. Keep the avocado separate if possible, as it may brown; reheat the chicken and bacon gently before adding them to freshly dressed or undressed leaves.

Frequently asked questions