Introduction: The Perfect Balance of Flavor and Nutrition

Craving the crispy, smoky goodness of a BLT but want something lighter and more nutritious? Imagine the bold flavors of crispy bacon, juicy tomatoes, crunchy lettuce, and tender chicken coming together in a satisfying salad. This BLT Chicken Salad takes everything you love about the classic sandwich and transforms it into a healthy, protein-packed meal you can enjoy guilt-free!

Whether you’re looking for a quick lunch, a satisfying dinner, or a meal-prep-friendly option, this salad has you covered. Ready in under 20 minutes, it’s easy to make, incredibly tasty, and perfect for low-carb, keto, or high-protein diets. Plus, with endless customization options, you can make it your own!

Let’s dive into how you can whip up the best BLT Chicken Salad in no time!

Why You’ll Love This BLT Chicken Salad

• Quick & Easy: Ready in under 20 minutes with minimal prep.
• High-Protein & Low-Carb: Perfect for those watching their carb intake.
• Packed with Flavor: The crispy bacon, juicy chicken, and fresh veggies make every bite irresistible.
• Meal-Prep Friendly: Stays fresh for days, making it a great make-ahead meal.
• Customizable: Easily adapt to different dietary preferences.

Ingredients for the Best BLT Chicken Salad

Essential Ingredients

How to Make BLT Chicken Salad (Step-by-Step Guide)

Making your own BLT Chicken Salad is easy and fun, and the best part is that you can customize it to your liking. Whether you’re meal prepping for the week or preparing a fresh dish for a family dinner, this simple step-by-step guide will ensure that you create a flavorful and satisfying salad every time.

Step 1 – Prepare the Ingredients

The first step in creating your BLT Chicken Salad is to gather and prepare all your ingredients. This is where the magic begins!

• Cook the Chicken: Start by cooking the chicken. You can use grilled, baked, or pan-seared chicken breasts for the best flavor. Once cooked, shred the chicken into bite-sized pieces. This will make it easy to mix into your salad and ensure you get a bit of chicken in every bite.
• Cook the Bacon: While the chicken is cooking, prepare the bacon. Cook it until crispy in a pan or on a baking sheet in the oven. Once cooked, crumble it into small pieces—these will add a satisfying crunch and smoky flavor to the salad. If you’re looking for a healthier option, turkey bacon can work too.
• Prepare the Vegetables: Next, chop your romaine lettuce into bite-sized pieces. Halve the cherry tomatoes for a burst of juiciness, and slice the red onion thinly to add a touch of sharpness. Don’t forget the avocado—slice it into cubes to add a creamy, rich texture to the salad.

Step 2 – Make the Dressing

The dressing is a key element that ties all the ingredients together, bringing the salad to life with flavor.

• Whisk the Ingredients Together: In a small bowl, combine Greek yogurt (or mayo), Dijon mustard, lemon juice, salt, and pepper. The Greek yogurt offers a tangy creaminess, while the Dijon mustard adds a subtle kick. The lemon juice will provide a fresh burst of acidity, perfectly balancing the richness of the yogurt and the smoky bacon.
• Taste and Adjust: Give the dressing a quick taste and adjust the seasoning if necessary. If you prefer a creamier texture, feel free to add more mayo or yogurt. For more tang, a little extra lemon juice will do the trick.

Step 3 – Assemble the Salad

Now it’s time to bring everything together!

• Mix the Veggies and Protein: In a large mixing bowl, add your prepared romaine lettuce, halved cherry tomatoes, red onion slices, and cubed avocado. The combination of these fresh ingredients will provide a beautiful balance of flavors and textures in the salad.
• Add the Chicken and Bacon: Next, add the shredded chicken and crumbled bacon to the bowl. These protein-packed ingredients will make your salad hearty and satisfying.
• Drizzle with Dressing: Pour your homemade dressing over the salad. Be sure to drizzle it evenly, allowing all the ingredients to get coated in that creamy goodness.
• Toss Gently: Using tongs or two large spoons, toss the salad gently to combine all the ingredients. Make sure everything is well mixed and coated in the dressing, but be careful not to break up the avocado or bacon too much.

Step 4 – Serve & Enjoy

Your BLT Chicken Salad is now ready to be served!

• Serving Suggestions: You can serve the salad immediately as a standalone dish for a light and satisfying meal. Alternatively, you can serve it in lettuce wraps for a low-carb option or as a filling for sandwiches or wraps for a heartier meal.
• Add Garnishes: For an extra touch of flavor, garnish your salad with additional crispy bacon or fresh herbs, like parsley or chives. This not only adds a pop of color but also enhances the overall taste.
• Enjoy!: Dive in and enjoy your fresh, flavorful, and healthy BLT Chicken Salad!

This simple recipe is quick to prepare, making it perfect for busy days when you still want to eat something nutritious and delicious. Whether served on its own, in a wrap, or as a sandwich, you’ll love how easy and customizable this salad can be.

Health Benefits of BLT Chicken Salad

The BLT Chicken Salad is more than just a tasty meal—it’s also a powerhouse of nutritional benefits that can support your health goals. Packed with fresh ingredients and wholesome flavors, this salad provides a variety of health benefits that make it a great option for anyone looking to enjoy a balanced and nourishing meal. Here’s why this salad is as good for you as it is delicious:

• High in Protein: One of the standout benefits of this salad is its protein content. The chicken provides a generous serving of lean protein, which helps keep you feeling full and satisfied for longer. Protein is also essential for muscle growth and repair, making this salad a great choice for anyone looking to maintain or build muscle mass. The addition of bacon also offers a bit of protein, giving you a balanced source of this vital nutrient.
• Healthy Fats: Thanks to ingredients like avocado and bacon, this salad is rich in heart-healthy fats. Avocado, in particular, is a fantastic source of monounsaturated fats, which are known to support cardiovascular health and reduce bad cholesterol levels. While bacon adds a savory flavor and a touch of saturated fat, when consumed in moderation, it can still contribute to a balanced diet. Together, these fats help keep you feeling satisfied and provide long-lasting energy.
• Rich in Fiber: With ingredients like lettuce and tomatoes, the BLT Chicken Salad is a great source of fiber. Fiber plays a crucial role in digestion by helping to regulate bowel movements and support gut health. It also helps you feel full, preventing overeating and promoting a healthy weight. The tomatoes bring an additional benefit, offering vitamins and antioxidants that support overall wellness.
• Low-Carb & Keto-Friendly: For those following low-carb or keto diets, the BLT Chicken Salad is a perfect alternative to the traditional BLT sandwich. With no bread involved, it’s an ideal choice for keeping your carbohydrate intake in check while still enjoying the flavors you love. This salad helps you maintain energy without spiking your blood sugar levels, making it a great option for anyone looking to reduce carbs while still satisfying their taste buds.

Whether you’re looking to boost your protein intake, support heart health, or keep your carb intake low, BLT Chicken Salad checks all the boxes, making it a truly nutritious and satisfying meal option.

Variations & Substitutions

The beauty of BLT Chicken Salad lies in its versatility. You can easily tweak the ingredients to fit your dietary preferences or get creative with new flavors and textures. Here are some delicious swaps and variations to consider:

Dietary-Friendly Swaps

• Keto-Friendly: For those following a keto diet, you can easily adjust this salad to meet your needs by using full-fat mayo instead of Greek yogurt. The rich, creamy texture of full-fat mayo adds depth to the salad without kicking you out of ketosis. It’s a simple change that maintains the satisfying, indulgent flavor while keeping carbs in check.
• Dairy-Free: If you’re avoiding dairy, skip the Greek yogurt and instead use an olive oil-based dressing. Olive oil provides a light, healthy fat source while still delivering a smooth, creamy consistency. You can also try adding a dash of lemon juice or apple cider vinegar to balance the richness and give the salad a little zing.
• Vegetarian: Want to enjoy the flavors of a BLT Chicken Salad without the meat? Swap the chicken for grilled tofu, which soaks up the dressing beautifully while providing plant-based protein. Replace the crispy bacon with smoked tempeh to add that signature smoky flavor and texture. This variation ensures that even vegetarians can enjoy the satisfying taste of a classic BLT.

Creative Twists

• Spicy Kick: For those who love a bit of heat, adding a pinch of cayenne pepper or a few dashes of hot sauce can elevate your BLT Chicken Salad with a spicy kick. It’s an easy way to turn up the flavor without overwhelming the salad. Adjust the amount of spice to suit your personal taste and enjoy the extra zing!
• Extra Crunch: If you’re someone who loves texture, toss in some toasted almonds or sunflower seeds for an additional layer of crunch. These seeds and nuts not only add texture but also offer a dose of healthy fats, making your salad even more satisfying. Plus, the nutty flavor complements the bacon and chicken wonderfully.
• Mediterranean Flavor: For a Mediterranean-inspired twist, add some crumbled feta cheese and a handful of olives to your salad. The briny, tangy flavor of the feta pairs perfectly with the fresh vegetables and savory chicken, giving your salad a whole new dimension. You can also include some chopped cucumbers or cherry tomatoes for even more Mediterranean flair.

These variations and substitutions allow you to customize your BLT Chicken Salad to suit any dietary needs or creative cravings, ensuring that every bite is just as delicious as the last.

Best Ways to Serve BLT Chicken Salad

There are so many delicious ways to enjoy BLT Chicken Salad, each offering a unique twist that can suit your dietary preferences or cravings. Whether you’re looking for a quick and light meal or something heartier, this salad is versatile enough to be served in different ways to match your taste.

• As a Salad: Serve it as a refreshing and light meal by tossing the ingredients together in a large bowl. The crunchy lettuce, juicy tomatoes, and crispy bacon complement the tender chicken perfectly, making it a filling yet healthy option for lunch or dinner. It’s ideal when you’re craving something fresh but want to avoid a heavy meal.
• In Lettuce Wraps: For those following low-carb or keto diets, lettuce wraps are a fantastic option. Simply scoop a generous portion of the BLT Chicken Salad into large lettuce leaves, such as romaine or butter lettuce. The crunch of the lettuce provides a satisfying bite, while keeping the meal light and refreshing. This makes for a perfect grab-and-go lunch or a healthy, low-carb snack.
• Stuffed in a Wrap: If you’re looking for something a little more filling, try stuffing the salad into a wrap. Use whole wheat or low-carb tortillas for a healthier alternative to regular wraps. The wrap holds everything together, creating a portable meal that’s easy to enjoy whether you’re at home or on the move. It’s an excellent option for a quick lunch or dinner without sacrificing flavor.
• On Toasted Bread: If you’re in the mood for a classic comfort food, serve your BLT Chicken Salad on toasted bread for a lighter twist on a sandwich. You can choose from whole-grain, sourdough, or any bread of your choice to create a crunchy, savory sandwich that’s both satisfying and nutritious. This option brings together the best of both worlds—the flavors of a BLT with the convenience of a sandwich!

No matter which way you choose to serve your BLT Chicken Salad, you’re guaranteed a delicious and versatile meal that can be easily customized to suit your lifestyle or dietary needs.

FAQ – Everything You Need to Know About BLT Chicken Salad

Can I make BLT Chicken Salad ahead of time?

Yes! Store it in an airtight container in the fridge for up to 3 days. Just keep the dressing separate until you’re ready to eat.

What’s the best way to cook chicken for this salad?

Grilling or baking gives the best flavor, but rotisserie chicken is a quick and easy option.

Can I make this salad without bacon?

Absolutely! Try turkey bacon or skip it altogether for a lighter version.

How do I keep the avocado from turning brown?

Toss the diced avocado in a little lemon juice before adding it to the salad.

Is this salad good for meal prep?

Yes! Just keep the dressing separate and mix before serving.

Conclusion: Your New Favorite Quick & Healthy Salad

This Best BLT Chicken Salad is a game-changer—delicious, easy, and packed with nutrients. It’s perfect for busy days, meal prepping, or impressing your family with a quick and tasty meal.

BLT Chicken Salad – Quick & Healthy!

Looking for a delicious yet healthy meal that’s packed with flavor and nutrition? This BLT Chicken Salad is just what you need! A perfect combination of savory bacon, tender chicken, fresh veggies, and a creamy, tangy dressing, this salad is sure to satisfy your cravings while keeping your meal light and nutritious. Whether you're looking for a quick lunch, a healthy dinner, or a meal prep option for the week, this salad fits the bill.

Print Recipe Pin Recipe

Course HEALTY RECIPE, Salad

Cuisine allmand, American, French, Italian, UK

Servings 4 people

Ingredients

  

• 2 boneless skinless chicken breasts
• 4 slices of bacon or turkey bacon for a healthier option
• 4 cups romaine lettuce chopped
• 1 cup cherry tomatoes halved
• 1 small red onion thinly sliced
• 1 ripe avocado cubed
• 1/4 cup Greek yogurt or mayo for a richer dressing
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

 

Step 1 – Prepare the Ingredients

• Start by cooking the chicken. You can grill, bake, or pan-sear it to your preference. Once cooked, allow the chicken to rest for a few minutes, then shred it into bite-sized pieces.
• Next, cook the bacon until it’s crispy. You can fry it in a pan or bake it in the oven, whichever you prefer. Once the bacon is crispy, crumble it into small pieces.
• While the chicken and bacon are cooking, prepare the veggies. Chop the romaine lettuce into bite-sized pieces. Halve the cherry tomatoes and slice the red onion thinly. Lastly, cube the avocado for a creamy addition to the salad.

Step 2 – Make the Dressing

• In a small bowl, whisk together Greek yogurt (or mayo), Dijon mustard, lemon juice, salt, and pepper. The Greek yogurt adds a healthy creaminess to the dressing, while the Dijon mustard gives it a bit of tangy zest. Taste the dressing and adjust the seasoning if needed, adding more lemon juice or mustard depending on your flavor preference.

Step 3 – Assemble the Salad

• In a large mixing bowl, combine the chopped lettuce, halved tomatoes, sliced red onion, and cubed avocado. Add the shredded chicken and crumbled bacon to the bowl. These protein-packed ingredients provide both flavor and texture.
• Drizzle the dressing over the salad and toss gently to combine. Make sure the dressing coats all the ingredients without over-mixing, so the avocado and bacon pieces stay intact.

Step 4 – Serve & Enjoy

• Your BLT Chicken Salad is ready to be served! You can enjoy it immediately as a light, satisfying meal on its own. If you’re looking for a low-carb option, try serving it in lettuce wraps. For a more filling meal, consider stuffing it in a whole wheat or low-carb tortilla or serving it on toasted bread to make a classic sandwich.
• For an extra touch, garnish with more crispy bacon or fresh herbs like parsley or chives for added flavor and visual appeal.

Notes

This BLT Chicken Salad is not only quick and easy to make, but it’s also a healthy, customizable dish that you can enjoy in many different ways. Perfect for any time of the day, it’s a great choice for those seeking a balanced meal without compromising on taste!

Keyword BLT Chicken Salad

More Healthy Recipes to Try:

• High-Protein Ninja Creami Recipes 
• Garlic Butter Shrimp Sausage & Broccoli Recipe
• How to Make Vegan Stuffed Mushrooms

Give this salad a try and let us know how you customized it! Don’t forget to share your experience in the comments below!