Samantha Sometimes, the best meals come from combining the familiar with a fresh twist—and this BLT Chicken Salad is exactly that. It captures all the flavors of a classic BLT sandwich—crispy bacon, juicy tomatoes, crisp lettuce—and layers in lean grilled chicken and a creamy dressing to turn it into a protein-packed, low-carb lunch or dinner that’s as satisfying as it is simple.
For me, this salad was born out of wanting something hearty but clean, quick but not boring. And most importantly, it had to be something that would keep me full for hours without weighing me down. I wanted bold crunch, cool freshness, and just enough richness to feel indulgent—without the bread. So, I put all those sandwich components into a bowl, added seasoned chicken, and drizzled it with a creamy homemade dressing.
The result? A meal-prep hero, a potluck head-turner, and a regular in my weekday rotation. Whether you’re doing low-carb, need a gluten-free BLT chicken salad option, or just want something light but flavorful, this is your new go-to. And the best part: it’s completely customizable based on what you’re craving.
BLT Chicken Salad: A Crispy, Creamy, High-Protein Favorite
Ingredients
- 1 lb grilled or rotisserie chicken breast chopped
- 4 slices cooked bacon chopped
- 1 head Romaine lettuce chopped
- 1 cup cherry tomatoes halved
- ½ red onion sliced thin
- 1 avocado diced (optional)
- ¼ cup shredded cheddar or crumbled feta optional
For the Creamy Dressing:
- ½ cup plain Greek yogurt
- 1 tablespoon Dijon mustard
- 1 tablespoon red wine vinegar
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Water to thin if needed
Instructions
- Step 1: Grill or Chop the ChickenUse grilled, baked, or rotisserie chicken—just make sure it’s seasoned and chopped into bite-sized pieces.
- Step 2: Cook the BaconCrisp it up in a skillet or bake it in the oven. Once cooled, chop into bite-size pieces.
- Step 3: Mix the DressingIn a small bowl, whisk together Greek yogurt, Dijon, vinegar, garlic powder, salt, and pepper.
- Step 4: Assemble the SaladIn a large bowl, combine chopped romaine, tomatoes, onion, avocado, cheese (if using), chicken, and bacon.
- Step 5: Dress and ServeDrizzle with dressing and toss to combine. Or keep dressing separate for meal prep.
Notes
Secret Tips for the Best BLT Chicken Salad
1. Sear the Chicken in Bacon Drippings: After crisping your bacon, cook the chicken in the leftover fat. It adds incredible flavor and keeps the meat juicy—no extra oil needed. 2. Dry Your Lettuce Thoroughly: Use a salad spinner or pat with paper towels. Dry greens cling to dressing better and prevent a soggy salad bowl. 3. Season Every Layer: Don’t rely solely on the dressing for flavor. Lightly season the chicken, tomatoes, and even the greens with a pinch of salt and pepper for balanced taste in every bite. 4. Mash Avocado for Creamy Dressing: Instead of chunks, try mashing avocado with lemon juice, salt, and Greek yogurt for a creamy, tangy dressing that doubles as a healthy fat boost. 5. Chill Before Serving: For meal prep, assemble your salad ingredients in containers without the dressing, then refrigerate for at least 30 minutes. A chilled salad tastes fresher and more refreshing, especially in warmer weather. 6. Add Eggs for Extra Protein: Sliced or chopped hard-boiled eggs complement the bacon perfectly and take this BLT chicken salad to 40g+ protein per serving. 7. Make It Picnic-Proof: Keep dressing and tomatoes separate until serving time. This helps maintain texture and prevents watery salad if you’re packing for an outdoor meal.Recipe Overview
- Primary Keyword: BLT Chicken Salad
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Total Time: 30 minutes
- Servings: 4
- Difficulty: Easy
- Category: Salad, High Protein Meal
- Method: Grilled, Chopped, No-Bake
- Cuisine: American, Clean Eating
Nutritional Snapshot (Per Serving)
- Calories: 420
- Protein: 38g
- Carbohydrates: 8g
- Fat: 25g
- Sugar: 4g
- Fiber: 3g
Verified nutrition using Nutritionix.
Budget Breakdown
- Chicken breast (1 lb) – $3.50
- Bacon (4 slices) – $1.50
- Romaine lettuce (1 head) – $1.20
- Cherry tomatoes (1 cup) – $1.50
- Greek yogurt (for dressing) – $0.75
- Avocado (1 large) – $1.00
- Pantry staples (oil, vinegar, mustard, spices) – ~$0.50
Total Cost: ~$10.00
Cost Per Serving: ~$2.50
Behind the Recipe
This recipe started as a craving for something crispy, creamy, and clean after a weekend of less-than-healthy choices. I had grilled chicken leftovers in the fridge, bacon waiting to be used, and a fresh head of lettuce ready to go. Instead of grabbing bread, I tossed everything into a bowl, whipped up a quick dressing with Greek yogurt and Dijon, and called it a day.
But what surprised me most? How satisfying it was. This high-protein BLT chicken salad doesn’t feel like a compromise—it feels like a better version of the sandwich. It’s packed with crunch from the lettuce and bacon, juiciness from cherry tomatoes, and creamy tang from the homemade dressing. If you’re into balance—flavor, texture, nutrition—you’re going to fall for this.
And if you like variety? You can add avocado for healthy fats, hard-boiled eggs for even more protein, or swap chicken for turkey or tofu. It’s fast, filling, and surprisingly fancy if you layer it up for guests.
Curious about the health benefits of Greek yogurt in dressings? Cleveland Clinic explains why it’s a smart swap.
Why You’ll Love This 🌾
🌟 High Protein and Low Carb
This BLT chicken salad isn’t just another leafy bowl—it’s a protein-packed lunch or dinner option with over 35g of lean protein from grilled chicken and boiled eggs. With only 8g of net carbs per serving, it fits perfectly into low-carb or keto-friendly meal plans, helping you stay full and satisfied longer without blood sugar spikes. According to Harvard Health, reducing refined carbs in your diet can support better weight management and energy control.
⏱️ Fast and Fresh
Short on time but want something satisfying? This easy BLT chicken salad recipe comes together in under 30 minutes using kitchen staples like rotisserie chicken, cherry tomatoes, crispy bacon, and romaine lettuce. It’s perfect for busy weeknights, last-minute lunches, or when you need a quick healthy salad with bacon and chicken that actually fills you up.
🪴 Clean Ingredients
This isn’t your average chicken salad with lettuce and tomato—you won’t find sugary croutons, bottled dressings, or hidden additives. Instead, this bowl is built with clean eating ingredients like nitrate-free bacon, fresh greens, and a homemade Greek yogurt ranch dressing. That means more nutrients, better flavor, and a clean conscience with every bite.
🥚 Totally Customizable
Make it your own! Add creamy avocado for healthy fats, a soft-boiled egg for extra protein, or roasted chickpeas for crunch. Want to keep it dairy-free? Use a vegan mayo or tahini-based dressing. This customizable chicken BLT salad adapts to your goals—whether it’s high protein, low fat, gluten-free, or paleo.
☕ Meal Prep Friendly
Meal prepping? This BLT chicken salad for meal prep holds up beautifully in jars or containers for up to 3 days. Just store the dressing separately to keep the lettuce crisp and vibrant. Whether you’re packing lunch for work or prepping healthy dinners in advance, it’s a grab-and-go meal that actually tastes fresh.
Perfect For 🥗
✅ Low-Carb Lunches
Ditch the sandwich and keep all the flavor with this low-carb BLT chicken salad bowl. It’s everything you love about a classic BLT—crispy bacon, juicy tomatoes, and creamy dressing—just without the bread. This makes it the ideal low-carb lunch idea for those following a keto, paleo, or gluten-free lifestyle. It’s light, refreshing, and keeps your energy steady through the afternoon.
✅ Meal Prep Goals
This meal prep BLT chicken salad holds up like a champ in the fridge. The lettuce stays crisp, the protein-packed chicken keeps you satisfied, and the bacon? Still crunchy! Just store the dressing on the side and you’re ready to grab-and-go all week long. It’s a reliable option for healthy lunch meal prep that doesn’t require reheating, perfect for work or school.
✅ Post-Workout Recovery
Refueling after a workout? This bowl delivers the right balance of lean protein, healthy fats, and fiber-rich veggies to help muscles recover and hunger stay at bay. Each serving contains more than 35g of protein, making it a fantastic choice for a post-workout high protein salad. According to Harvard’s Nutrition Source, protein-rich meals like this one are essential for repairing tissue and maintaining lean muscle mass.
✅ Potluck or Picnic Star
Looking for a healthy salad for potlucks or picnics? This one travels well, tastes great cold, and earns compliments every time. It’s colorful, hearty, and so much more exciting than a basic pasta salad or slaw. Guests won’t even miss the bread—and you’ll be the one everyone asks for the recipe.
Ingredients You’ll Need
- 1 lb grilled or rotisserie chicken breast, chopped
- 4 slices cooked bacon, chopped
- 1 head Romaine lettuce, chopped
- 1 cup cherry tomatoes, halved
- 1/2 red onion, sliced thin
- 1 avocado, diced (optional)
- 1/4 cup shredded cheddar or crumbled feta (optional)
For the Creamy Dressing:
- 1/2 cup plain Greek yogurt
- 1 tablespoon Dijon mustard
- 1 tablespoon red wine vinegar
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Water to thin, if needed
Ingredient Highlights
🥗 Chicken Breast
High in lean protein, low in fat. Ideal for salads and post-workout meals.
🥓 Bacon
Adds that signature BLT crunch and savory depth. Choose nitrate-free if possible.
🥬 Romaine Lettuce
Hydrating, fiber-rich, and super crisp—a must for a proper BLT experience.
🍅 Tomatoes
Cherry or grape tomatoes give a juicy, sweet-tart pop in every bite.
🥑 Greek Yogurt
A protein-rich, creamy base for dressings that keeps it healthy and satisfying.
Learn about the nutrition profile of tomatoes at USDA’s FoodData Central.
How to Make It
Step 1: Grill or Chop the Chicken
Use grilled, baked, or rotisserie chicken—just make sure it’s seasoned and chopped into bite-sized pieces.
Step 2: Cook the Bacon
Crisp it up in a skillet or bake it in the oven. Once cooled, chop into bite-size pieces.
Step 3: Mix the Dressing
In a small bowl, whisk together Greek yogurt, Dijon, vinegar, garlic powder, salt, and pepper.
Step 4: Assemble the Salad
In a large bowl, combine chopped romaine, tomatoes, onion, avocado, cheese (if using), chicken, and bacon.
Step 5: Dress and Serve
Drizzle with dressing and toss to combine. Or keep dressing separate for meal prep.
Pro Tips for Success
- Prep in advance: Cook the bacon and chicken ahead of time and store separately.
- Keep lettuce crisp: Pat dry after washing to avoid sogginess.
- Use rotisserie chicken: For quick weeknight meals.
- Add variety: Sprinkle in sunflower seeds, sliced cucumber, or roasted chickpeas for crunch.
- Make it spicy: Add a dash of hot sauce or cayenne to the dressing.
Easy Variations 🍴
🥩 Turkey BLT Salad
Looking to mix things up? Swap out chicken for lean turkey breast or even seasoned ground turkey for a slightly different texture and flavor. Turkey is naturally lower in fat and still provides a great source of high-quality protein, making this a great option for those tracking macros or seeking a low-fat BLT salad variation. It’s a smart switch that keeps the dish high in protein and perfect for lunch or post-workout recovery.
🥚 BLT Egg Salad Bowl
Add chopped hard-boiled eggs or use egg salad as your protein base to create a BLT-inspired egg salad bowl. This variation bumps up the protein and works well for low-carb keto meals. The creamy texture of the egg pairs beautifully with crisp bacon and juicy tomatoes for a heartier twist on the original.
🌿 Plant-Based Version
Need a meatless option? Replace the chicken with chickpea “chicken,” marinated tofu, or tempeh bacon, and use a dairy-free yogurt-based dressing. This vegan BLT salad version is packed with plant-based protein and fiber, while still delivering that familiar smoky-savory flavor from the bacon alternative. Learn more about healthy meat substitutes and plant protein options at Healthline.
🌽 Ranch BLT Salad
Craving ranch? Use a Greek yogurt ranch dressing instead of the vinaigrette and sprinkle chopped scallions, cucumbers, or corn for added crunch. This gives you a ranch-style BLT chicken salad that tastes indulgent but still keeps it light and macro-balanced. Perfect for meal prep or summer gatherings.
Storage & Reheat Tips
- Fridge: Store undressed salad in airtight containers for up to 3 days.
- Meal Prep: Keep dressing separate until ready to serve.
- Avoid soggy greens: Lay lettuce on top of toppings in jars.
Make It a Meal 🍽️
Pair this BLT Chicken Salad with these popular favorites:
Also perfect with:
High-Protein Lunch • Easy Side Recipes • Low Carb Lunch
FAQs About BLT Chicken Salad 🥓🥬
What kind of chicken is best for BLT chicken salad?
Grilled or rotisserie chicken breast is the go-to for this recipe. It’s lean, protein-rich, and shreds or slices easily. For the best texture, I recommend using freshly cooked chicken rather than pre-packaged deli meat. If you’re watching your fat intake, boneless skinless chicken breast is the best option for a high-protein low-fat chicken salad.
Can I use turkey bacon instead?
Absolutely. Turkey bacon in BLT salads is a great swap if you’re looking to reduce saturated fat while still getting that signature salty crunch. It crisps up beautifully in a skillet or oven and still delivers on smoky flavor.
Is this BLT chicken salad keto-friendly?
Yes. This recipe is a great option for a keto-friendly chicken salad lunch, thanks to its high protein, low carbohydrate, and healthy fat profile. Just be sure to use a keto-approved dressing, such as avocado oil mayo or olive oil vinaigrette, and skip croutons.
How long does this salad last in the fridge?
Your BLT chicken salad for meal prep can last up to 3 days in the fridge. For best texture, keep the dressing and wet ingredients (like tomatoes) stored separately and combine just before serving.
Can I make this dairy-free?
Yes, this salad is easy to adapt. Use a dairy-free yogurt for the dressing or a simple olive oil-based vinaigrette, and omit cheese if you typically include it. This keeps your dairy-free chicken salad with bacon just as creamy and satisfying.
What’s a good dressing for BLT chicken salad?
Greek yogurt Dijon, ranch (either traditional or made with Greek yogurt), or even a homemade lemon garlic vinaigrette all work well. The dressing should be light enough to let the bacon and tomato flavors shine, but creamy enough to hold everything together. Try a healthy yogurt-based dressing to boost your protein intake without added oils.
Is this good for meal prep?
Definitely. It’s one of my favorite high-protein chicken salad recipes for meal prep. Make a large batch at the beginning of the week, store components separately, and assemble portions as needed. The lettuce stays crisp, and the chicken keeps its texture well.
Can I make BLT chicken salad without lettuce?
Yes, if you’re out of greens or want something different, you can turn this into a BLT chicken salad bowl with quinoa or cauliflower rice. It still delivers that classic bacon-lettuce-tomato combo, just in a new format.
What are the best low-carb toppings for this salad?
Great options include avocado slices, hard-boiled eggs, sunflower seeds, chopped cucumbers, or olives. These all enhance the texture and nutritional value without spiking carbs, perfect for those tracking macros or looking for a low-carb chicken salad with toppings.
Can I make this with canned chicken?
You can, especially if you’re short on time. Opt for canned chicken breast in water for the best flavor and texture. Be sure to drain and flake it well before mixing to avoid excess moisture in your salad.
Final Thoughts
There’s just something comforting about the familiar flavors of a BLT—especially when you turn it into a bowl that’s hearty, wholesome, and ready in under 30 minutes. This BLT Chicken Salad checks every box: it’s loaded with protein, big on crunch and color, and easy to tweak based on what you love or have in the fridge.
Whether you’re tracking macros, prepping meals, or just want something fresh and delicious, this salad brings the goods. I love that it’s simple enough for lunch but pretty enough to serve to friends. And with options for keto, gluten-free, and clean eaters alike, there’s truly a version for everyone.
So skip the sandwich, grab a fork, and dig in—you might just forget you ever needed bread in the first place.
“Fresh, crisp, and packed with protein—this is the salad that makes clean eating taste like comfort food.” — Sam
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📌 Pin This Recipe: BLT Chicken Salad
A bold, crisp, and creamy salad that turns the classic BLT into a high-protein, low-carb bowl of flavor-packed satisfaction.
