
BLT Balsamic Chicken Avocado Salad
This BLT Balsamic Chicken Avocado Salad delivers 13g protein and 425 calories per serving — insufficient protein for a standalone meal prep unless paired with additional sources. Quick-preps 4 servings on the stovetop, working better as a lighter lunch component.
Ingredients
- •Vinegar, Balsamic(80g)
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •2 tablespoons water (or more oil if you wish)
- •Italian seasoning(10g)
- •Garlic(10g)
- •Honey(5g)
- •1/4-1/2 teaspoon salt (adjust to your tastes)
- •Chicken Thigh, Boneless Skinless
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Bacon(142g)
- •Lettuce, Romaine(1920g)
- •Tomato
- •Yellow Onion
- •Avocado
- •Cheese, Feta, Crumbled(60g)
- •Italian seasoning
- •1 pinch salt (to taste)
- •1 pinch pepper (to taste)
Instructions
- 1Whisk together the balsamic vinegar, olive oil, fresh garlic, honey, and Italian seasoning in a bowl until well combined. Reserve half the dressing for serving; pour the remaining half into a shallow dish, add the chicken thighs, and coat evenly with salt and pepper. Let marinate for 10 minutes.
- 2Place the bacon in a skillet over medium-high heat and cook for 8–10 minutes, stirring occasionally, until crispy and browned. Transfer to a paper towel–lined plate to drain, then chop into bite-sized pieces. Wipe out the skillet with a paper towel.
- 3Add the marinated chicken thighs to the same skillet over medium-high heat and cook for 6–8 minutes per side until golden brown and the internal temperature reaches 165°F. Transfer to a cutting board and let rest for 2 minutes, then slice into strips.
- 4While the chicken cooks, roughly chop the romaine lettuce, dice the tomato and onion, and slice the avocado.
- 5Divide the romaine lettuce evenly among 4 airtight containers. Layer the diced tomato, onion, sliced avocado, chicken strips, and chopped bacon on top of each portion while the chicken is still warm.
- 6Sprinkle the crumbled feta cheese, Italian seasoning, salt, and pepper evenly over each container.
- 7Drizzle the reserved dressing over each salad container and seal. Refrigerate until ready to serve, or serve immediately while the chicken is still warm.
Nutrition — Per Serving
425
calories
13g
protein
33g
fat
- Carbohydrates
- 23g
- Saturated fat
- 8.7g
- Sodium
- 482 mg
- Dietary fiber
- 10.6g
4 servings per batch · ~572g each
Macro data sourced from USDA FoodData Central
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How much protein does BLT Balsamic Chicken Avocado Salad have per serving?
Each serving delivers only 13g of protein and 425 calories, with 33g fat and 23g carbs. This is a lower-protein option better suited as a side salad or light lunch rather than a standalone protein-focused meal.
How long does BLT Balsamic Chicken Avocado Salad take to prep?
This is marked as quick prep and yields 4 servings, making it an efficient option for meal prepping lighter lunch options throughout the week. Stovetop preparation keeps active cooking time minimal.
Is BLT Balsamic Chicken Avocado Salad good for fat loss?
At 425 calories with high fat content (33g) relative to protein (13g), this salad works better as an occasional lunch or side dish during fat loss phases rather than a primary meal. You'd need to pair it with additional protein to hit daily targets efficiently.



