Mediterranean BLT Chicken Salad
The Mediterranean BLT Chicken Salad is a fresh and flavorful twist on the classic BLT. With grilled chicken crispy beef and all the elements of a traditional BLT (lettuce tomato and a tangy dressing) this salad brings in Mediterranean ingredients like olives feta cheese and a lemony vinaigrette. It’s a healthy satisfying meal that’s perfect for lunch or dinner combining the comfort of a BLT with Mediterranean flair.
Total Time:
Prep time: 10-15 minutes
Cook time: 10-15 minutes (for grilling chicken and cooking bacon)
Total time: 20-30 minutes
Ingredients:
For the Salad:
2 boneless skinless chicken breasts
4 slices of beef
4 cups mixed greens (such as romaine spinach or arugula)
1 cup cherry tomatoes halved
1/2 cucumber sliced
1/4 red onion thinly sliced
1/4 cup Kalamata olives pitted and sliced
1/4 cup crumbled feta cheese
1/4 cup roasted red peppers chopped (optional)
Fresh parsley chopped (for garnish)
For the Dressing:
3 tbsp olive oil
1 tbsp red wine vinegar
1 tbsp lemon juice
1 tsp Dijon mustard
1/2 tsp dried oregano
Salt and pepper to taste
1 small garlic clove minced (optional)
Instructions:
Cook the Chicken:
Season the chicken breasts with salt pepper and a pinch of dried oregano.
Heat a grill pan or outdoor grill over medium-high heat. Cook the chicken for 5-7 minutes per side or until it reaches an internal temperature of 165°F (74°C) and is cooked through. Remove from heat and let it rest for 5 minutes before slicing it thinly.
Cook the Beef:
While the chicken is cooking place the bacon slices in a skillet over medium heat. Cook until crispy about 4-6 minutes per side. Once done remove the bacon and place it on a paper towel-lined plate to drain excess fat. Once cooled crumble the bacon into smaller pieces.
Prepare the Vegetables:
While the chicken and bacon cook prepare the salad ingredients: slice the tomatoes cucumber red onion and olives. Set them aside.
Make the Dressing:
In a small bowl whisk together the olive oil red wine vinegar lemon juice Dijon mustard dried oregano garlic (if using) and a pinch of salt and pepper. Taste and adjust the seasoning as needed.
Assemble the Salad:
In a large bowl combine the mixed greens cherry tomatoes cucumber red onion Kalamata olives and roasted red peppers (if using). Add the sliced chicken and crumbled bacon on top.
Dress the Salad:
Drizzle the dressing over the salad just before serving and toss to combine. Sprinkle the crumbled feta cheese and chopped parsley on top for garnish.
Serve:
Serve immediately either as a main dish or with a side of pita bread or roasted potatoes.
Tips
Use grilled or rotisserie chicken for convenience and extra flavor
Cook beef until very crispy so it stays crunchy when mixed into the salad
Slice veggies thinly for better texture and easier bites
Make the dressing ahead and store it in the fridge for up to 5 days
Toss salad just before serving to keep greens fresh and crisp
Let cooked chicken rest for a few minutes before slicing to keep it juicy
Variations
Low carb option: Skip the croutons or bread sides and add more protein like boiled eggs or chickpeas
Vegetarian version: Replace chicken and beef with grilled halloumi or roasted chickpeas
Add grains: Serve the salad over quinoa couscous or farro to make it heartier
Swap the dressing: Try a tzatziki or yogurt-based dressing for a creamy twist
Add avocado for creaminess and healthy fats
Try different greens: Arugula kale or butter lettuce all work well
Add sun-dried tomatoes for a tangy Mediterranean punch
Q&A
Can I make this salad ahead of time
Yes you can prep all the ingredients ahead and store them separately. Assemble and dress the salad just before serving to keep it fresh
Can I use turkey beef or plant-based beef
Absolutely both options work well if you’re looking for a lighter or vegetarian-friendly version
What’s the best way to store leftovers
Store undressed salad in an airtight container in the fridge for up to 2 days. Keep the dressing in a separate container
Can I make it dairy-free
Yes just omit the feta cheese or replace it with a dairy-free alternative
What other proteins can I use
Grilled shrimp turkey slices or tofu are great substitutes for chicken
Nutrition (Approximate per serving based on 4 servings)
Calories: 350
Protein: 28g
Carbohydrates: 8g
Fiber: 3g
Fat: 24g
Saturated Fat: 6g
Cholesterol: 70mg
Sodium: 600mg
Vitamin A: 45 percent DV
Vitamin C: 30 percent DV
Calcium: 10 percent DV
Iron: 8 percent DV
Note values vary depending on exact ingredients and quantities used
Conclusion
The Mediterranean BLT Chicken Salad is a delicious mashup of classic comfort and coastal freshness. With juicy chicken crisp beef vibrant vegetables and a bold lemony dressing this salad is both filling and light. It’s easy to customize for different diets and perfect for meal prep or a healthy dinner. Whether you serve it at a summer gathering or pack it for lunch it’s sure to satisfy.