I created a BLT Chicken Salad that turns classic chicken salad into a low carb Healthy Lunch with one surprising pantry ingredient you’ll want to read about.
I made this BLT Chicken Salad after getting tired of the same bland lunches. It’s basically cooked chicken tossed with crisp bacon, but the way the flavors bounce off each other makes it feel new, not lazy.
I keep coming back to it for a quick Healthy Lunch and often slot it into my Chicken Salad Recipes when I need something that travels well. It’s bold enough to satisfy, light enough to not ruin the afternoon, and honestly, sometimes i sneak it for dinner because it works.
Give it a try and tell me what combo surprised you.
Ingredients
- Lean protein powerhouse, keeps you full and helps muscle repair.
- Smoky salty crunch adds flavor but packs saturated fat and sodium.
- Creamy base gives richness mayo adds fat yogurt adds tang and protein.
- Crisp low calorie stalk gives fiber and fresh crunch.
- Juicy brightness vitamin C a touch of sweetness and acidity.
- Optional creamy addition full of monounsaturated fats and potassium.
- Leafy base with fiber vitamins A and K light fresh lift.
- Bright acid and spicy mustard wake flavors without adding sugar.
- Mild onion bite low calories adds sharpness and color.
- Garlic adds savory depth little calories boost overall flavor.
Ingredient Quantities
- 2 to 3 cups cooked chicken, shredded or diced
- 6 to 8 slices bacon cooked and chopped
- 1/2 cup mayo
- 1/4 cup plain Greek yogurt or sour cream
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1 large celery stalk, finely diced
- 2 green onions, thinly sliced
- 1 to 1 1/2 cups cherry tomatoes, halved or 2 medium tomatoes diced
- 1 ripe avocado, diced (optional)
- 4 cups chopped romaine or mixed greens for serving
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder or 1 small clove garlic, minced (optional)
- 1 tablespoon chopped fresh parsley or chives (optional)
How to Make this
1. If your bacon isn’t already cooked, fry or bake 6 to 8 slices until crisp, drain on paper towels, then chop; save a small handful of crumbles to sprinkle on top later.
2. Shred or dice 2 to 3 cups cooked chicken; if it’s warm let it cool so the mayo doesn’t get runny.
3. Make the dressing: whisk together 1/2 cup mayo, 1/4 cup plain Greek yogurt or sour cream, 1 tablespoon lemon juice, 1 teaspoon Dijon mustard, 1/2 teaspoon kosher salt, 1/4 teaspoon black pepper and 1/4 teaspoon garlic powder or 1 small minced garlic clove. Taste and tweak salt or lemon if needed.
4. Finely dice 1 large celery stalk and thinly slice 2 green onions. Halve 1 to 1 1/2 cups cherry tomatoes or dice 2 medium tomatoes.
5. If using the optional avocado, dice 1 ripe avocado and toss it with a squeeze of lemon (this helps keep it from browning).
6. In a big bowl combine the chicken, most of the chopped bacon, celery, green onions, tomatoes and avocado.
7. Pour the dressing over the mixture and gently fold until everything is evenly coated, don’t over mix or the avocado will mash up. Stir in 1 tablespoon chopped fresh parsley or chives if you like.
8. Chill for 15 to 30 minutes so the flavors meld, or serve right away if you’re starving.
9. Serve over about 4 cups chopped romaine or mixed greens, or stuff into lettuce leaves for a low carb wrap, then sprinkle with the reserved bacon crumbles.
10. Store leftovers covered in the fridge for up to 3 days, but if you added avocado it’s best eaten within a day.
Equipment Needed
1. Frying pan or rimmed baking sheet for cooking bacon
2. Cutting board
3. Sharp chef’s knife
4. Large mixing bowl
5. Whisk
6. Rubber spatula or wooden spoon
7. Measuring cups and spoons
8. Paper towels and tongs for draining bacon
9. Salad bowl or platter for serving
FAQ
BLT Chicken Salad Recipe Substitutions and Variations
- Bacon: turkey bacon for less fat, pancetta for a similar porky, salty hit, or smoked tempeh/coconut bacon if you want it vegetarian.
- Mayo / Greek yogurt: swap with avocado mayo for creaminess, plain hummus for a tangy twist, or whisked olive oil + lemon juice to lighten it up.
- Cooked chicken: use shredded rotisserie or canned chicken for speed, cooked turkey breast if you have it, or roasted chickpeas for a vegetarian protein option.
- Avocado (optional): replace with diced cucumber for crunch and freshness, or sliced hard boiled egg for richness if you want creaminess without avocado.
Pro Tips
1) Cook the bacon on a rimmed sheet pan so it cooks evenly and you can make a big batch at once. Save a teaspoon or so of the bacon fat and whisk it into the dressing for a subtle smoky depth, but dont add too much or the dressing gets greasy.
2) Make sure the chicken is fully cooled and spread out on a tray before you mix it with the mayo. If its still warm the dressing will thin out and the salad gets soggy faster.
3) Cut the tomatoes open and let them sit briefly in a sieve or on paper towel to drain excess juice, that stops the whole mix from getting watery. Toss avocado with lemon right before adding it so it stays bright, or keep the avocado separate until serving.
4) Taste and adjust salt and lemon after everything is combined, not before, since bacon and tomatoes change the seasoning. If you want to make it ahead, keep the dressing or avocado separate and add them just before eating so the texture stays fresh.
BLT Chicken Salad Recipe
I created a BLT Chicken Salad that turns classic chicken salad into a low carb Healthy Lunch with one surprising pantry ingredient you'll want to read about.
4
servings
515
kcal
Equipment: 1. Frying pan or rimmed baking sheet for cooking bacon
2. Cutting board
3. Sharp chef’s knife
4. Large mixing bowl
5. Whisk
6. Rubber spatula or wooden spoon
7. Measuring cups and spoons
8. Paper towels and tongs for draining bacon
9. Salad bowl or platter for serving
Ingredients
-
2 to 3 cups cooked chicken, shredded or diced
-
6 to 8 slices bacon cooked and chopped
-
1/2 cup mayo
-
1/4 cup plain Greek yogurt or sour cream
-
1 tablespoon lemon juice
-
1 teaspoon Dijon mustard
-
1 large celery stalk, finely diced
-
2 green onions, thinly sliced
-
1 to 1 1/2 cups cherry tomatoes, halved or 2 medium tomatoes diced
-
1 ripe avocado, diced (optional)
-
4 cups chopped romaine or mixed greens for serving
-
1/2 teaspoon kosher salt
-
1/4 teaspoon black pepper
-
1/4 teaspoon garlic powder or 1 small clove garlic, minced (optional)
-
1 tablespoon chopped fresh parsley or chives (optional)
Directions
- If your bacon isn't already cooked, fry or bake 6 to 8 slices until crisp, drain on paper towels, then chop; save a small handful of crumbles to sprinkle on top later.
- Shred or dice 2 to 3 cups cooked chicken; if it's warm let it cool so the mayo doesn't get runny.
- Make the dressing: whisk together 1/2 cup mayo, 1/4 cup plain Greek yogurt or sour cream, 1 tablespoon lemon juice, 1 teaspoon Dijon mustard, 1/2 teaspoon kosher salt, 1/4 teaspoon black pepper and 1/4 teaspoon garlic powder or 1 small minced garlic clove. Taste and tweak salt or lemon if needed.
- Finely dice 1 large celery stalk and thinly slice 2 green onions. Halve 1 to 1 1/2 cups cherry tomatoes or dice 2 medium tomatoes.
- If using the optional avocado, dice 1 ripe avocado and toss it with a squeeze of lemon (this helps keep it from browning).
- In a big bowl combine the chicken, most of the chopped bacon, celery, green onions, tomatoes and avocado.
- Pour the dressing over the mixture and gently fold until everything is evenly coated, don't over mix or the avocado will mash up. Stir in 1 tablespoon chopped fresh parsley or chives if you like.
- Chill for 15 to 30 minutes so the flavors meld, or serve right away if you're starving.
- Serve over about 4 cups chopped romaine or mixed greens, or stuff into lettuce leaves for a low carb wrap, then sprinkle with the reserved bacon crumbles.
- Store leftovers covered in the fridge for up to 3 days, but if you added avocado it's best eaten within a day.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 285g
- Total number of serves: 4
- Calories: 515kcal
- Fat: 37.4g
- Saturated Fat: 6.95g
- Trans Fat: 0.13g
- Polyunsaturated: 5g
- Monounsaturated: 25.45g
- Cholesterol: 120mg
- Sodium: 528mg
- Potassium: 686mg
- Carbohydrates: 7.5g
- Fiber: 4.75g
- Sugar: 2.3g
- Protein: 36.3g
- Vitamin A: 1791IU
- Vitamin C: 10.8mg
- Calcium: 39.5mg
- Iron: 1.25mg
