⏱ 30 min total

BLT Chicken with Rosemary-Lemon Mayonnaise

Name: BLT Chicken with Rosemary-Lemon Mayonnaise
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: ⅛ tsp Lemon zest; ¼ tsp Rosemary; 2 tbsp Mayonnaise; ⅛ tsp Salt; ⅛ tsp Black pepper; 1 strip Bacon; 1 medium whole Tomatoes; ¼ tsp, whole Cumin seed; 1 ¼ oz Mixed baby greens; ¼ tbsp Red wine vinegar; 1 breast fillet Chicken breast; ¼ cup Breadcrumbs; ¾ tbsp Olive oil

Per 1 serving · 359 g · 13 ingredients

Calories

612

31%
of a 2,000 cal day

Protein
34g
22% of calories
Carbs
27g
18% of calories
Fat
40g
60% of calories

Portion

At a glance

One serving of BLT Chicken with Rosemary-Lemon Mayonnaise (359 g) has 612 calories, with 34 g of protein, 27 g of carbohydrates and 40 g of fat. Most of its energy comes from fat (60% of calories). It is high in protein (68% DV), Vitamin A (78% DV) and Vitamin C (54% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 36%, 36% and 35% of the daily value.

Per 100 g

171cal

medium energy density

Protein per 100 cal

5.5g

Net carbs

24g

carbs minus fiber

Fiber

3.6g

5.2 g sugar

High in

20%+ of the daily value

Protein68%
Vitamin A78%
Vitamin C54%
Vitamin E25%
Vitamin K53%
Thiamine36%

Good source of

10–19% of the daily value

Dietary fiber13%
Folate (B9)15%
Vitamin B1219%
Calcium11%
Potassium17%
Magnesium15%

Watch

20%+ of the daily value

Sodium36%
Saturated fat36%
Cholesterol35%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 15 min

1
Finely zest the lemon and mince the rosemary.
2
In a small bowl, combine the lemon zest, rosemary, mayonnaise, one-fourth of the salt, and one-fourth of the pepper.
3
Cut the bacon into 1/2-inch pieces and the tomatoes into 1/2-inch cubes. Tear the mixed greens into smaller pieces.
4
Cook the bacon in a large nonstick skillet over medium heat until crisp.
5
Add the tomatoes and cumin, increase the heat to medium-high, and cook for 2 minutes. Add the greens and toss until barely wilted, about 1 minute.
6
Sprinkle with vinegar, toss to blend, and season with half of the remaining salt and half of the remaining pepper. Divide the mixture among plates.
7
Season the chicken with remaining salt and pepper. Place breadcrumbs in a shallow bowl and press the chicken into the breadcrumbs to coat both sides.
8
Heat the oil in another large skillet over medium-high heat. Add the breaded chicken and sauté until cooked through to 165°F and golden, about 4 minutes per side.
9
Place the chicken atop the greens mixture and serve with the lemon-rosemary mayonnaise.

Vitamins & minerals

Amounts for 1 serving (359 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	704 μg	78%
Vitamin C	49 mg	54%
Vitamin D	0.1 μg	1%
Vitamin E	4 mg	25%
Vitamin K	63 μg	53%
Thiamine	0.4 mg	36%
Riboflavin (B2)	0.4 mg	28%
Niacin	14 mg	90%
Vitamin B6	1 mg	88%
Folate (B9)	60 μg	15%
Vitamin B12	0.5 μg	19%
Pantothenic acid	2 mg	42%
Choline	124 mg	23%

Minerals

Nutrient	Amount	% Daily Value
Calcium	106 mg	11%
Iron	3 mg	36%
Potassium	784 mg	17%
Magnesium	63 mg	15%
Phosphorus	352 mg	50%
Zinc	2 mg	15%
Copper	0.2 mg	20%
Manganese	0.4 mg	19%
Selenium	37 μg	67%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	2 g	—
Alpha carotene	124 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	559 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	6 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	3,165 μg	—
Lysine	3 g	—
Maltose	1 g	—
Methionine	1 g	—
Monounsaturated fats	15 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	15 g	—
Proline	1 g	—
Retinol	14 μg	—
Serine	1 g	—
Starch	16 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	2 g	—
Total omega 6	12 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 612 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

116min
Walking (3.5 mph)
73min
Cycling (moderate)
51min
Running (6 mph)
86min
Swimming laps

Common questions

How many calories are in BLT Chicken with Rosemary-Lemon Mayonnaise?

One serving of BLT Chicken with Rosemary-Lemon Mayonnaise (1 serving) has 612 calories, which works out to 171 calories per 100 g. That is about 31% of a 2,000-calorie day.

Is BLT Chicken with Rosemary-Lemon Mayonnaise high in protein?

It provides a solid 34 g of protein per serving (68% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is BLT Chicken with Rosemary-Lemon Mayonnaise keto-friendly?

It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in BLT Chicken with Rosemary-Lemon Mayonnaise?

832 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in BLT Chicken with Rosemary-Lemon Mayonnaise?

5.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (359 g)

Calories612

% Daily Value*

Total fat 40g	52%
Saturated fat 7.2g	36%
Trans fat 0g
Cholesterol 106mg	35%
Sodium 832mg	36%
Total carbohydrate 27g	10%
Dietary fiber 3.6g	13%
Total sugars 5.2g
Protein 34g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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