BLT Chicken Salad Recipe | Easy & Healthy Lunch Idea
Crisp lettuce, juicy tomatoes, crunchy bacon, and tender chicken come together in a way that feels like comfort food yet stays fresh and satisfying. The BLT sandwich has long been a classic, but turning it into a BLT Chicken Salad gives you all the same irresistible flavors with a lighter, more versatile twist. Whether you enjoy it piled high on toasted bread, wrapped in a tortilla, or served over a bed of greens, this recipe delivers bold flavor in every bite.
One of the best things about this salad is its balance. The smoky saltiness of bacon pairs beautifully with juicy chicken, while ripe tomatoes bring a refreshing burst of sweetness. Tossed with a creamy yet light dressing, it becomes a dish that’s perfect for lunch, dinner, or even meal prep. Beyond the taste, this BLT Chicken Salad is quick to make, customizable, and ideal for anyone who loves simple meals with big flavor.
Ingredients Needed
Here’s a list of ingredients for BLT Chicken Salad, along with their approximate calorie counts per serving:
| Ingredient | Quantity | Calories (Approx.) |
|---|---|---|
| Cooked chicken breast | 2 cups (diced) | 330 |
| Bacon (cooked, crumbled) | 4 strips | 180 |
| Cherry tomatoes | 1 cup, halved | 30 |
| Romaine lettuce | 2 cups, chopped | 16 |
| Mayonnaise | ¼ cup | 360 |
| Greek yogurt (plain) | ¼ cup | 60 |
| Lemon juice | 1 tbsp | 4 |
| Salt | ½ tsp | 0 |
| Black pepper | ½ tsp | 3 |
| Green onions (optional) | 2 tbsp, chopped | 5 |
Step-by-Step Cooking Instructions
- Prepare the chicken: Cook chicken breast until fully done (165°F internal temperature). You can grill, bake, or pan-sear it. Let it cool, then dice into bite-sized pieces.
- Cook the bacon: In a skillet, fry bacon strips until crispy. Drain on paper towels and crumble once cooled.
- Mix the dressing: In a medium bowl, whisk together mayonnaise, Greek yogurt, lemon juice, salt, and black pepper until smooth.
- Assemble the salad: In a large mixing bowl, combine diced chicken, bacon, cherry tomatoes, lettuce, and green onions (if using).
- Toss together: Pour the dressing over the mixture and gently toss until everything is evenly coated.
- Chill or serve immediately: Serve right away or refrigerate for 30 minutes to let the flavors blend.
Tips for Customizing the Recipe
- Healthier option: Replace half or all of the mayonnaise with Greek yogurt for a lighter version.
- Add crunch: Toss in diced cucumbers or croutons for extra texture.
- Spicy kick: Mix in a dash of hot sauce, cayenne, or jalapeños.
- Cheese lovers: Sprinkle shredded cheddar or crumbled feta for a creamy bite.
- Meal prep idea: Store in individual airtight containers for easy grab-and-go lunches during the week.
Nutritional Information (per serving, approx.)
| Nutrient | Amount |
|---|---|
| Calories | 260 |
| Protein | 22g |
| Fat | 15g |
| Carbohydrates | 6g |
| Fiber | 2g |
| Sugar | 2g |
Serving Suggestions
- Serve inside a lettuce wrap for a low-carb option.
- Scoop onto toasted sourdough bread for a hearty sandwich.
- Wrap in a tortilla with avocado slices for a filling wrap.
- Add as a topping to mixed greens or quinoa for a full meal.
- Pair with a cup of soup for a cozy lunch combo.
BLT Chicken Salad Recipe
4
servings15
minutes15
minutes260
kcalIngredients
2 cups cooked chicken breast, diced
4 strips bacon, cooked and crumbled
1 cup cherry tomatoes, halved
2 cups romaine lettuce, chopped
¼ cup mayonnaise
¼ cup plain Greek yogurt
1 tbsp lemon juice
½ tsp salt
½ tsp black pepper
2 tbsp green onions, chopped (optional)
Directions
- Cook chicken until fully done (165°F internal temp). Let it cool, then dice into small chunks.
- Fry bacon until crispy, drain on paper towels, and crumble.
- In a bowl, whisk together mayonnaise, Greek yogurt, lemon juice, salt, and black pepper.
- In a large mixing bowl, combine chicken, bacon, cherry tomatoes, lettuce, and green onions.
- Pour the dressing over and toss gently until everything is well coated.
- Serve immediately, or refrigerate for 30 minutes to let flavors blend.
Recipe Video
Notes
- For the freshest flavor, use high-quality bacon and vine-ripened tomatoes, as they make a big difference in taste. If you’re planning to meal prep, keep the lettuce and dressing separate until serving to prevent sogginess.
FAQs
1: Can I make BLT Chicken Salad ahead of time?
Yes! You can prepare it a day in advance. Just keep the lettuce separate until serving so it stays crisp.
2: What type of chicken works best for this salad?
Boneless, skinless chicken breast is the most common, but you can also use leftover rotisserie chicken, grilled thighs, or even poached chicken for convenience.
3: Can I make BLT Chicken Salad healthier?
Absolutely. Swap some or all of the mayonnaise with Greek yogurt, use turkey bacon, and serve it over greens instead of bread or wraps for a lighter option.
4: How long does BLT Chicken Salad last in the fridge?
Stored in an airtight container, it will stay fresh for about 3 days. For best texture, add lettuce just before serving.
5: Can I make BLT Chicken Salad low-carb?
Yes! Skip the bread or tortilla and enjoy it in lettuce cups or over a salad base for a delicious low-carb meal.
6: What toppings go well with BLT Chicken Salad?
Avocado slices, shredded cheese, diced cucumbers, or croutons all make great additions for extra flavor and crunch.
Conclusion
The BLT Chicken Salad is a recipe that checks all the boxes: quick, flavorful, and versatile. With just a handful of simple ingredients, you can create a dish that’s satisfying enough for dinner yet light enough for lunch. Whether you stick to the classic combination or add your own creative twist, this salad is guaranteed to become a regular on your menu. Easy to prepare, customizable to taste, and perfect for meal prep, it’s proof that comfort food can also be fresh and healthy.
