BLT Chicken Salad Recipe

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Introduction

The BLT Chicken Salad is a light, healthy, and delicious twist on the classic BLT sandwich, packed with all the savory flavors you love in a refreshing salad form. Grilled chicken provides a lean source of protein, while crispy bacon adds the perfect crunch and smoky flavor. Fresh, juicy tomatoes and crisp lettuce round out the dish, making it both satisfying and nutritious. It’s a fantastic choice for anyone craving the flavors of a BLT but looking for a lighter, more wholesome alternative.


What makes this salad so special is the balance of textures and flavors. The tender grilled chicken contrasts beautifully with the crisp bacon and lettuce, while the juicy tomatoes bring a burst of freshness. The tangy dressing ties it all together, enhancing each ingredient without overpowering the dish. Whether you opt for a classic vinaigrette or a creamy dressing like ranch, it perfectly complements the savory ingredients and adds a layer of richness to the salad.


The BLT Chicken Salad is not only delicious but also quick and easy to prepare, making it an excellent choice for a busy lunch or a healthy dinner. It’s also ideal for meal prepping, allowing you to enjoy a fresh and flavorful meal throughout the week. This salad is sure to become a go-to option for anyone looking for a lighter take on a beloved classic that’s both satisfying and full of flavor.

Perfect for:

  • A fresh, healthy lunch or dinner
  • Meal prep for the week
  • A crowd-pleasing dish for parties or potlucks
  • A lighter version of the classic BLT sandwich
  • Anyone looking for a tasty, protein-packed salad

Why You’ll Love This Recipe

Here’s why you’ll adore this BLT Chicken Salad:

  • Classic BLT Flavor: It combines the delicious taste of crispy bacon, juicy tomatoes, and fresh lettuce with tender chicken, creating a familiar and comforting flavor profile.
  • Protein-Packed: With chicken as the main protein source, this salad provides a satisfying meal that keeps you full longer.
  • Crispy Bacon: The bacon adds a satisfying crunch and smoky flavor that perfectly complements the other fresh ingredients.
  • Fresh and Light: Loaded with fresh vegetables like lettuce and tomatoes, this salad is a refreshing and light meal option, ideal for warm days or when you want something healthy.
  • Easy to Make: With simple ingredients and minimal prep work, this salad comes together quickly—perfect for busy weeknights or last-minute meals.
  • Customizable: You can easily adjust the ingredients to suit your tastes—add more veggies, swap out the chicken for turkey, or toss in some avocado for extra creaminess.
  • Low-Carb and Healthy: If you’re watching your carb intake, this salad is a great option that doesn’t sacrifice flavor while being light on carbs.
  • Perfect for Meal Prep: It’s an excellent choice for meal prepping ahead of time. Store the dressing separately and toss it all together when you’re ready to eat.
  • Great for Any Occasion: Whether you’re serving it as a quick lunch, dinner, or a picnic dish, this salad is versatile and perfect for any occasion.
  • Full of Texture: With the crunch from the lettuce and bacon, the juiciness of the tomatoes, and the tenderness of the chicken, this salad offers a delightful mix of textures in every bite.

Preparation and Cooking Time

  • Total Time: 20 minutes
  • Preparation Time: 10 minutes
  • Cooking Time: 10 minutes
  • Servings: 4 servings
  • Calories per serving: Approximately 350-400 calories
  • Key Nutrients: Protein, fiber, healthy fats, vitamin C

Ingredients

For the Salad:

  • 2 boneless, skinless chicken breasts
  • 6 slices of bacon
  • 4 cups mixed lettuce (such as romaine, spinach, or iceberg)
  • 1 cup cherry tomatoes, halved
  • 1/2 red onion, thinly sliced
  • 1/4 cup shredded cheddar cheese (optional)
  • 1/4 cup crumbled feta cheese (optional)
  • Salt and pepper, to taste

For the Dressing:

  • 1/4 cup mayonnaise
  • 1 tablespoon Dijon mustard
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon honey or maple syrup
  • Salt and pepper, to taste

Ingredient Highlights

  • Grilled Chicken: Lean protein that makes this salad filling and nutritious.
  • Bacon: Adds a deliciously crispy and smoky element to the salad.
  • Fresh Veggies: Romaine or mixed lettuce, cherry tomatoes, and red onion provide crunch, freshness, and color.
  • Cheese (Optional): Adding shredded cheddar or crumbled feta gives the salad an extra creamy, rich layer of flavor.
  • Dressing: The creamy, tangy dressing made with mayo, Dijon mustard, and vinegar complements the crispy bacon and tender chicken.

Step-by-Step Instructions

Prepare the Ingredients:

  1. Cook the Bacon:
    In a large skillet, cook the bacon over medium heat until crispy (about 4-5 minutes per side). Remove from the skillet and place on a paper towel-lined plate to drain. Once cooled, crumble or chop into small pieces.
  2. Grill the Chicken:
    While the bacon is cooking, season the chicken breasts with salt, pepper, and a drizzle of olive oil. Heat a grill pan or skillet over medium-high heat and cook the chicken for about 5-7 minutes per side, until fully cooked and golden brown on the outside. Remove from heat and let rest for a few minutes before slicing into thin strips.
  3. Prepare the Salad Base:
    In a large salad bowl, combine the mixed lettuce, halved cherry tomatoes, and thinly sliced red onion. Toss to combine.

Make the Dressing:

  1. Whisk the Dressing:
    In a small bowl, whisk together the mayonnaise, Dijon mustard, apple cider vinegar, honey, salt, and pepper until smooth and well combined. Adjust seasoning to taste.

Assemble the Salad:

  1. Combine Everything:
    Add the grilled chicken slices, crumbled bacon, shredded cheddar cheese, and feta (if using) to the salad bowl. Drizzle with the dressing and toss to coat everything evenly.
  2. Serve:
    Serve the BLT chicken salad immediately, garnished with extra bacon or cheese if desired. For a meal prep option, divide the salad into individual containers and store the dressing on the side until ready to serve.

Serve and Enjoy:

  1. Pairing Suggestions:
    Enjoy this BLT Chicken Salad on its own or pair it with:
    • A side of warm bread or dinner rolls
    • A simple side of roasted veggies
    • Sliced avocado or guacamole for extra creaminess
    • A light soup like tomato basil for a balanced meal

How to Serve

The BLT Chicken Salad is perfect for any meal of the day and can be served as:

  • Lunch: A quick, satisfying midday meal that’s both healthy and filling.
  • Dinner: A light dinner option that still leaves you feeling full and satisfied.
  • Meal Prep: Make ahead for the week, keeping the dressing separate until you’re ready to eat.
  • Party Appetizer: Serve it as a fresh, vibrant appetizer at your next gathering.

Additional Tips

  • Grilled or Pan-Seared Chicken: You can also bake or pan-sear the chicken breasts for a different flavor profile.
  • Use Romaine Lettuce: If you prefer a more classic “BLT” feel, use romaine lettuce for extra crunch.
  • Make it Low-Carb: Skip the cheese and use a low-carb dressing to keep it keto-friendly.
  • Customize with Add-ins: You can add sliced avocado, hard-boiled eggs, or even pickles for extra flavor.

Recipe Variations

  • Add Vegetables: Mix in sliced cucumbers, bell peppers, or avocado for extra color and nutrition.
  • Bacon Alternatives: Use turkey bacon or vegetarian bacon for a healthier or meatless version of the salad.
  • Vegan Version: Skip the chicken and bacon and use grilled tofu or tempeh with a vegan dressing.
  • Spicy Version: Add some sliced jalapeños or a spicy ranch dressing for a kick.

Freezing and Storage

  • Storage: Store the salad (without dressing) in an airtight container in the fridge for up to 2 days.
  • Freezing: This salad is not ideal for freezing, as the lettuce and other fresh ingredients won’t hold up well after thawing.

Special Equipment

  • Skillet or Grill Pan: For cooking the chicken and bacon.
  • Knife: For slicing the chicken, veggies, and bacon.
  • Cutting Board: For prepping the salad ingredients.

FAQ Section

  1. Can I use rotisserie chicken instead of grilling my own?
    Yes, rotisserie chicken is a great shortcut! Just shred or chop the chicken and add it to the salad.
  2. Can I make this salad ahead of time?
    Yes! You can prepare the chicken, bacon, and veggies in advance. Just store the components separately and assemble when you’re ready to serve.
  3. Can I use another type of cheese?
    Absolutely! Blue cheese, goat cheese, or even Parmesan would make a great alternative to cheddar and feta.
  4. Can I make a lighter version of the dressing?
    Yes, you can use Greek yogurt instead of mayo to lighten up the dressing while still keeping it creamy.
  5. Can I skip the bacon for a lighter meal?
    You can skip the bacon and still enjoy a delicious salad. Consider adding extra chicken or other protein sources like chickpeas for added texture.

Conclusion

BLT Chicken Salad is a delightful combination of fresh, wholesome ingredients and classic flavors. This salad takes the beloved BLT sandwich and gives it a nutritious twist by incorporating tender, seasoned chicken and a creamy, flavorful dressing. It’s a quick, versatile recipe that’s perfect for satisfying your cravings while keeping things light and healthy.

With crispy bacon, juicy tomatoes, crunchy lettuce, and perfectly cooked chicken, this salad offers a harmonious balance of textures and tastes. The creamy dressing ties everything together, elevating the dish to a new level of deliciousness. Plus, it’s easy to customize with your favorite add-ins like avocado, shredded cheese, or croutons for an extra burst of flavor.

Whether you’re looking for a refreshing lunch, a simple dinner, or a meal prep idea, BLT Chicken Salad is the perfect choice. Try it today and enjoy a dish that’s as satisfying as it is easy to make. I can’t wait to hear how you make this recipe your own!

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