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Chicken BLT Salad


Mr. Prevention was in Italy for work this week. Naturally, I ate wheat berries and spaghetti squash for dinner, loved every bite of it, claimed all the leftovers as my own, and didn’t hear a peep about how dinner would’ve been sooooo much better with meat, more carbs, or less vegetables.

There are a few very small perks to life without Mr. Prevention when he’s traveling for work.

I felt bad for the poor guy when he texted me saying that he didn’t get an upgrade to business class on his flight, didn’t sleep a peep on his 9 hour overnight flight, and landed just in time to work an entire day that was booked solid up until 8pm.


…And then he updated Facebook with a photo of our most favorite pizzeria in Italy. Ohnohedidn’t.

My envy of super thin, airy crust and authentic Italian pizza greatly overshadowed my sympathy for his hectic travel and work schedule. Italian pizza makes up for any bad day, let me tell you. (P.S. Bad day did I have yesterday, my goodness.)

Then I got the text to confirm, “Just ate a sacro monte con salame picante invece crudo.” (Translation: our favorite pizza with pepperoni in place of crudo). It comes with arugula on top after its been cooked and it is absolutely life-changing in its greatness.

I miss Italy. I miss my husband.


This recipe, however, reminds me of Mr. Prevention.

I was taking photos of this meal…outdoors. (Yes, I know. It’s where the natural light is best 😉 ). When I was walking back towards the kitchen having not tasted the meal yet, I asked, “How’s the salad?”

He was standing at the kitchen island helping himself to…seconds. “It’s awesome!” he said.

Huh, go figure. This salad must be pretty note-worthy. We added it to the cafeteria menu at work for next week after Mr. P’s rave reviews and my agreement.


5.0 from 1 reviews
Chicken BLT Salad
Prep time: 
Cook time: 
Total time: 
Serves: 4
Everything you love about a BLT...in salad form. And dare I say better than a BLT?
  • 1 cup lowfat buttermilk, divided
  • 1 large egg white, lightly beaten
  • ¾ cup panko (Japanese breadcrumbs)
  • 1 lb skinless, boneless chicken breasts
  • ¾ tsp black pepper, divided
  • ¼ tsp kosher salt, divided
  • 3 Tbsp extra-virgin olive oil
  • ¼ cup lowfat mayonnaise
  • 1 Tbsp fresh dill, minced (optional)
  • 1 Tbsp fresh chives or parsley, minced
  • 2 tsp white vinegar
  • 1 clove garlic, minced
  • 1 medium head iceberg lettuce, cored and cut into 4 slices
  • 2 plum tomato, chopped
  • 2 oz crumbled blue cheese (1/2 cup)
  • 6 slices bacon, cooked and crumbled
  1. Preheat oven to 425 F. Fit a wire cooling rack over a baking sheet and mist with nonstick cooking spray; set aside.
  2. Combine ½ cup buttermilk and egg white in a shallow dish. Place panko in a second shallow dish. Dip chicken in egg white mixture; dredge in panko. Sprinkle with ¼ teaspoon pepper and ⅛ teaspoon salt.
  3. Heat an ovenproof skillet over medium heat. Add oil; swirl to coat and allow oil to get hot. Add chicken. Cook 4 minutes; turn over and bake an additional 3-4 minutes. Bake chicken 15-18 minutes or until done. Let chicken stand 5 minutes before slicing into strips.
  4. Meanwhile, combine remaining ½ cup buttermilk, ½ teaspoon pepper, mayonnaise, dill, chives, and vinegar. Place garlic on a cutting board; sprinkle with ⅛ teaspoon salt. Chop until a paste forms, scraping with the flat side of knife to mash. Add garlic to dressing.
  5. Place cut lettuce on each of 4 plates. Top each serving with ¼ of the chicken, tomato, and 3 tablespoons dressing. Sprinkle with cheese and crumbled bacon.
Recipe ever so slightly adapted from Cooking Light (link no longer available)
Nutrition Information
Serving size: ¼ recipe (1 salad) Calories: 440 Fat: 24.0 Carbohydrates: 18.8 Sugar: 6.3 Sodium: 678 Fiber: 1.8 Protein: 38.3 Cholesterol: 83


Be well,


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  1. Biz
    September 20, 2013 / 10:26 am

    I am totally making this next week – Tony doesn’t like my salads of dark leafy greens and lots of veggies – iceberg is where its at in his book! ๐Ÿ˜€


  2. dixya| food, pleasure, and health
    September 20, 2013 / 12:03 pm

    lovely salad – my boyfriend is all about meat too, he is going to love this. Hope Mr. Prevention gets back soon. Happy Weekend.

  3. The Candid RD
    September 21, 2013 / 8:58 am

    I think it’s the blue cheese that would win Nick’s heart. Add blue cheese to anything and he’ll eat it (hmmmm, actually me too!!)

  4. Kathy D
    September 24, 2013 / 8:00 pm

    This was absolutely delicious. The only changes I made were: I used Vegenaise instead of mayo, used turkey bacaon and I excluded the blue cheese (allergy). The results were still fabulous. Thanks for this keeper! ๐Ÿ™‚

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