This protein-packed BLT chicken salad has all the flavors of a classic BLT, but with a scoopable, dippable twist! It's ready in a cinch, loaded with juicy tomatoes and crunchy bacon for lots of flavor, and ideal for postpartum mamas looking for extra protein. Plus, the whole family will want to get in on this one!
As a busy mom and Registered Dietitian, I often live off of chicken. It cooks quickly, can be combined with almost any flavor profile, and has tons of protein to keep me satisfied. Chicken salads are one of my go-tos.
Although you may think they're too rich or creamy to fit into a healthy diet, this version is nutritious enough to eat every day!
Meal prep it on the weekend and enjoy a high protein lunch every day of the week...without having to cook or heat a thing.
If you're into chicken salads, I have lots of healthier versions for you to try, like this sweet and spicy Hot Honey Chicken Salad or this herby Avocado Green Goddess Chicken Salad. Change up the flavor every week and you'll never get bored!
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Ingredients for Chicken BLT Salad
We're leaning on simple ingredients here. You probably already have most of these in your fridge or on your counter right now!
- Cooked chicken breast: This can be chicken you cook at home (like from my shredded chicken recipe), leftover rotisserie chicken, or even canned chicken from the store. Keep it simple!
- Crispy bacon: Feel free to use whichever type of bacon you prefer. Turkey bacon works well here, or you can use center cut bacon with lots of meat.
- Cherry tomatoes: Sliced in half to make them easier to bite.
- Red onion: For a little sharpness.
- Plain Greek yogurt: Protein-rich and naturally creamy.
- Fresh lemon juice: Adds brightness to balance the flavors.
- Seasonings: You just need some basics, like garlic powder, onion powder, salt, and black pepper.
See recipe card for quantities.
How to Make BLT Chicken Salad
1. Add all the ingredients to a large mixing bowl. Mix until all the ingredients are well combined.
2. Add chicken salad to a sandwich or use crackers or crispy lettuce cups to scoop. Enjoy!
Substitutions
- Gluten-free: This chicken salad is naturally gluten-free! For sandwiches, use gluten-free bread or crackers for dunking. I love to make a lettuce wrap instead!
- Dairy-free: Replace the yogurt with either vegan yogurt or mayo.
- Vegetarian: Since this salad contains chicken, you'll need to make some major swaps to make it vegetarian. Try substituting chickpeas (and even mashing some of them to get that shredded chicken texture). Use vegan bacon or skip it.
Variations
Add more mix-ins: Customize this BLT chicken salad recipe to make it your own. Sprinkle fresh herbs, like green onion or parsley, add some shredded cheddar cheese, minced celery, or chopped bell pepper. Tweak the creamy dressing by adding a splash of Ranch dressing or even Dijon mustard for a kick.
Change the protein: Instead of chicken, you can easily use leftover turkey! Great for post-holiday leftovers.
Add more fiber: Fiber and protein are the secret to long-lasting satisfaction. Load up on extra veggies (see the options above), eat the salad on romaine lettuce cups, and a can of rinsed and drained beans. They're tender and creamy, and are a great way to stretch a batch of chicken salad for a crowd.
Nutrition
Protein is an essential macronutrient for everyone, but especially for new moms! It will help you recover from birth, rebuild muscle, and keep you full in between feedings and all the many things in your busy life.
Plus, this chicken salad has added veggies for a little extra fiber to help keep you full. Pair it with whole wheat bread or crackers for a complete meal with almost no effort!
Storage
Store any leftover chicken salad in an airtight container in the fridge for 3-4 days. Give it a good stir before serving.
Top tip
Don't just think of this creamy chicken salad as a main dish. It also makes a great high protein snack to keep your energy high all day!
FAQ
I recommend it since it has a tanginess like mayo, plus lots of protein. If you need a swap, consider blending cottage cheese! It's almost creamy, a little tangy, and loaded with protein, too.
I often cook my own chicken in the crockpot. It makes it easy to cook a whole bunch at once, and takes almost no effort. You can also boil chicken breast until it's falling apart tender. This is handy in a pinch when you need some quickly!
To turn this salad into a sandwich, serve it with some fresh lettuce, tomato, and onion. They add extra crunch and flavor, plus another dose of veggies. Since this salad is so high in protein, feel free to pair it with a starch, like bread or crackers, or even more veggies or fresh fruit for added fiber and nutrients. For a meal, you could have a sandwich with some veggie sticks and a pile of fresh berries on the side. Perfect no-cook lunch for summer!
More Nutritious Lunch Recipes
Love the idea of quick, easy lunches you can meal prep for the week? Take a peek at these options:
More Summery Side Dishes
Serve this BLT chicken salad with any of your favorite sides, like:
Did you try this recipe? I would love to see what you made! Tag me (@bewelltable) on Instagram and leave a 5 ⭐️ review below!
BLT Chicken Salad
Ingredients
- 2 cooked chicken breasts shredded
- 1 pound crispy bacon chopped
- 1 cup cherry tomatoes diced
- ½ cup red onion diced
- 1 cup plain Greek yogurt
- 1 tablespoon lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper
Instructions
- Add all the ingredients to a large bowl. Mix until all the ingredients are well combined.
- Add chicken salad to a sandwich or use crackers to scoop. Enjoy!
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