Table of Contents
BLT Chicken Salad Recipe
The first bite of a well-made BLT chicken salad transports you straight to a sunny picnic blanket, where smoky bacon meets cool cucumber and ripe tomato. This BLT Chicken Salad delivers that iconic sandwich flavor in a light, creamy format that comes together quickly with minimal effort. It’s an easy, quick, homemade option perfect for meal prep lunches or a refreshing summer dinner. Let’s create this crowd-pleaser together.
Why You’ll Love This Recipe
- Satisfying texture: crisp bacon, tender chicken, and juicy tomatoes create a delightful contrast
- Bursting flavor: smoky, tangy, and creamy notes blend perfectly in every forkful
- High protein: packed with lean chicken and Greek yogurt for lasting fullness
- Speed demon: ready in under 20 minutes with minimal active prep
- Meal prep champion: tastes even better after chilling, ideal for grab-and-go lunches
- Adaptable base: easily customized for keto, gluten-free, or dairy-free preferences
Ingredients
| Component | Ingredient | Amount |
|---|---|---|
| Salad | Cooked chicken, shredded or chopped | 3 cups (about 2 breasts) |
| Salad | Bacon strips, cooked until crisp & chopped | 6 slices |
| Salad | Cherry or grape tomatoes, halved | 1 cup |
| Salad | Red onion, finely diced | ¼ cup |
| Salad | Green onions or chives, chopped | ¼ cup |
| Salad | Avocado, diced (optional but recommended) | 1 medium |
| Dressing | Mayonnaise | ½ cup |
| Dressing | Plain Greek yogurt | ¼ cup |
| Dressing | Lemon juice | 1 tablespoon |
| Dressing | Garlic powder | ½ teaspoon |
| Dressing | Onion powder | ½ teaspoon |
| Dressing | Smoked paprika | ¼ teaspoon |
| Seasoning | Freshly ground black pepper | to taste |
| Seasoning | Sea salt | pinch (optional) |
Note: For a lettuce-based version, serve over 4 cups chopped romaine. For added crunch, include ¼ cup toasted sunflower seeds.
How to Make It
- Prepare the chicken – If using raw breasts, poach them: place chicken in a pot, cover with water, add 1 tsp salt, ½ tsp peppercorns, 2 garlic cloves, and 2 bay leaves. Simmer 15-20 minutes until internal temperature reaches 165°F. Cool, then shred or chop. (18 minutes active, 20 minutes total)
- Crisp the bacon – Lay bacon strips in a cold skillet. Cook over medium heat until crisp, about 6-8 minutes. Transfer to paper towels, cool completely, then chop. (8 minutes)
- Make the dressing – In a medium bowl, whisk together mayo, Greek yogurt, lemon juice, garlic powder, onion powder, and smoked paprika until smooth. (1 minute)
- Combine salad base – In a large bowl, mix chicken, bacon, tomatoes, red onion, and green onions. (2 minutes)
- Incorporate dressing – Pour dressing over the salad mixture. Gently toss until evenly coated. (1 minute)
- Add avocado – Fold in diced avocado just before serving to prevent browning. (1 minute)
- Season and chill – Add black pepper and salt to taste. Cover and refrigerate for 10-15 minutes to allow flavors to meld. (12 minutes)
- Serve – Give a final toss, scoop into bowls or onto lettuce leaves, and enjoy immediately.
Pro tip: For maximum bacon flavor, reserve 1 tablespoon of chopped bacon to sprinkle on top just before serving.
Pro tip: If making ahead, store dressing and salad components separately; combine 15 minutes before eating to maintain texture.
Macros & Nutrition Table
| Nutrient | Amount per Serving* |
|---|---|
| Calories | 295 kcal |
| Protein | 22 g |
| Carbohydrates | 6 g |
| Net Carbs | 4 g |
| Fat | 18 g |
| Fiber | 2 g |
Based on 6 servings; calculated using USDA FoodData Central for each ingredient (chicken breast, bacon, tomatoes, onion, avocado, mayo, yogurt) and summed per portion. Values vary with specific brands and optional additions like cheese.
Pro Tips & Variations
Make it keto: Omit avocado (or keep it), increase bacon to 8 slices, and use full-fat mayo; net carbs drop to ~2g per serving.
Boost the crunch: Add ¼ cup chopped pecans or walnuts for healthy fats and texture contrast.
Dairy-free option: Substitute Greek yogurt with unsweetened coconut yogurt and use dairy-free mayo.
Herbaceous twist: Stir in 1 tablespoon chopped fresh dill or parsley with the dressing for brightness.
No-cook version: Use rotisserie chicken and pre-cooked bacon to reduce active time to 10 minutes.
Vegetarian alternative: Replace chicken with 2 cups chopped chickpeas and bacon with ½ cup smoked tempeh cubes.
Spicy kick: Add ½ teaspoon sriracha or a dash of cayenne pepper to the dressing.
Serving Suggestions
In lettuce cups: Spoon into butter lettuce or iceberg wedges for a low-carb, handheld meal.
On toasted bread: Serve as an open-faced sandwich on sourdough or whole-grain toast with arugula.
With roasted vegetables: Pair alongside warm sweet potato wedges or grilled zucchini for a balanced plate.
Storage & Reheating
- Fridge: Store in an airtight container for up to 3 days. Note: avocado may brown slightly; stir well before serving and add a squeeze of fresh lemon juice to brighten.
- Freezer: Not recommended – the mayo-based dressing separates and tomatoes become mushy upon thawing.
- Reheating: This salad is served cold; never microwave. If chilled too long, let it sit at room temperature for 10 minutes before serving.
FAQ
Q: Can I use turkey bacon instead of pork bacon?
A: Absolutely – turkey bacon works well and reduces saturated fat. Cook it until crisp as directed, though it may render less fat than traditional bacon.
Q: How do I prevent the salad from becoming watery?
A: Seed the tomatoes if they’re very juicy, and pat the bacon dry after cooking. Always chill the salad before adding avocado, which releases less water when cold.
Q: Is this recipe gluten-free?
A: Yes, as written – all core ingredients are naturally gluten-free. Just verify your mayo and yogurt labels if you have severe sensitivities.
Q: What’s the best way to cook chicken for this salad?
A: Poaching keeps the chicken tender and shreddable, but grilling or using rotisserie chicken saves time. Avoid boiling, which can make chicken stringy.
Q: How long should I chill the salad before serving?
A: A minimum of 10 minutes allows flavors to marry, but 30 minutes yields optimal taste. Never chill beyond 24 hours, as texture degrades.
Call to Action
If you made this BLT Chicken Salad, I’d love to hear your twist—did you add avocado, keep it classic, or go spicy? Drop a comment below with your experience and serving idea. Pin this recipe to your lunch prep board so it’s ready when hunger strikes, and share it with a friend who needs a protein-packed meal solution. For another fresh take on a classic, try my Avocado Lime Chicken Salad—it’s bright, zesty, and perfect alongside this BLT version. Happy mixing!
