This healthy BLT chicken salad combines crispy bacon, juicy chicken, and fresh veggies in a lightened-up mayo dressing. It’s ready in just 20 minutes and perfect for quick lunches or meal prep.
Why You’ll Love Healthy BLT Chicken Salad
This protein-packed recipe transforms the classic BLT sandwich into a nutritious, low-carb salad that doesn’t sacrifice flavor. With crispy bacon, tender chicken, and crunchy vegetables tossed in a creamy yet light dressing, it’s both satisfying and diet-friendly. Perfect for meal prep, this versatile dish works beautifully as a sandwich filling, in lettuce wraps, or straight from the bowl. It’s a time-saving solution that delivers big on taste without derailing your healthy eating goals.
Healthy BLT Chicken Salad Ingredients
For the Salad:
- 2 cups cooked chicken breast, diced or shredded
- 8 slices bacon, cooked and crumbled
- 1 cup cherry tomatoes, halved
- 1 cup romaine lettuce, finely chopped
- ¼ cup red onion, finely diced
- 1 avocado, diced (optional)
For the Dressing:
- ⅓ cup Greek yogurt
- 2 tablespoons light mayonnaise
- 1 tablespoon lemon juice
- 1 teaspoon garlic powder
- ½ teaspoon dried dill
- Salt and pepper to taste
Tools Used to Make Healthy BLT Chicken Salad
- Large mixing bowl
- Small bowl for dressing
- Measuring cups and spoons
- Sharp knife and cutting board
- Whisk or fork for mixing dressing
- Airtight container for storage
How to Make Healthy BLT Chicken Salad
- Cook the protein: If not using pre-cooked chicken, cook chicken breasts until internal temperature reaches 165°F. Cool and dice or shred. Cook bacon until crispy, drain on paper towels, then crumble.
- Prep the veggies: Halve the cherry tomatoes, dice the red onion, chop the romaine lettuce, and if using, dice the avocado.
- Make the dressing: In a small bowl, whisk together Greek yogurt, light mayonnaise, lemon juice, garlic powder, dried dill, salt, and pepper.
- Combine: In a large bowl, add the chicken, crumbled bacon, tomatoes, lettuce, and red onion. Pour the dressing over the ingredients and gently toss until everything is well coated.
- Serve: Enjoy immediately or refrigerate in an airtight container for up to 3 days.
Variations of Healthy BLT Chicken Salad
- Mediterranean BLT: Add feta cheese, olives, and swap the dressing for a Greek yogurt tzatziki.
- Southwest Style: Mix in black beans, corn, and avocado with a cilantro-lime dressing.
- Cobb-Inspired: Add hard-boiled eggs and blue cheese crumbles.
- Ranch Lover’s: Use this homemade ranch dressing instead of the yogurt mixture.
- Low-Carb Keto: Use full-fat mayo instead of the yogurt for a higher fat, lower carb option.
Serving Healthy BLT Chicken Salad
This versatile salad can be served in multiple ways:
- In a sandwich with whole grain bread
- Wrapped in lettuce leaves for a low-carb option
- Stuffed in a pita pocket with extra greens
- On top of mixed greens for a double salad experience
- As a dip with whole grain crackers or cucumber slices
Frequently Asked Questions
How long does BLT chicken salad last in the refrigerator?
This salad stays fresh for up to 3 days when stored in an airtight container in the refrigerator.
Can I make this salad ahead of time?
Yes! It’s perfect for meal prep. For best results, prepare all ingredients but keep the lettuce separate until ready to serve to maintain its crispness.
Is BLT chicken salad keto-friendly?
Yes, this recipe can easily be made keto-friendly by using full-fat mayo instead of Greek yogurt and ensuring your seasonings don’t contain added sugars.
What can I use instead of chicken?
Turkey, canned tuna, or hard-boiled eggs work great as protein alternatives in this recipe.
How can I make this dairy-free?
Simply substitute the Greek yogurt with dairy-free yogurt or use all mayonnaise (preferably avocado oil-based for a healthier option).
Final Thoughts
This healthy BLT chicken salad delivers all the classic flavors you love while keeping nutrition in check. Try it today and discover your new favorite lunch option—your taste buds and waistline will thank you!
More Recipes to Try!
- Crispy Buttermilk Fried Chicken
- Chicken Rice Casserole
- California Turkey Club Wraps
- Easy Mediterranean Steak Bowls
- Low-Carb Cauliflower Potato Salad
- Cheesy Potato Egg Scramble
- BBQ Pineapple Chicken Kabobs
- Easy Asian Cucumber Salad
- Breakfast Grilled Cheese
- Blueberry Cottage Cheese Breakfast Bake
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