Easy High-Protein BLT Chicken Salad Recipe

If you’re a fan of the iconic BLT sandwich, you’ll adore this healthy twist: a creamy chicken salad that captures all the smoky bacon, juicy tomato, and crisp lettuce vibes in a lighter, protein-packed form. As a registered dietitian, I created this recipe to satisfy cravings without the guilt, using simple swaps like Greek yogurt for some of the mayo to boost nutrition while maintaining that irresistible flavor.

Whether you’re prepping lunches for the week or need a quick high-protein snack, this BLT chicken salad comes together in just 15 minutes and delivers 26 grams of protein per serving. It’s versatile too—enjoy it in sandwiches, wraps, or straight from the bowl.

Let’s dive into why this recipe is a game-changer for busy, health-conscious eaters.

Why You’ll Love This BLT Chicken Salad

This BLT chicken salad isn’t just a recipe; it’s a smarter way to enjoy your favorite sandwich flavors any day of the week. Here’s what makes it stand out:

• High in Protein for Satiety: Each serving packs 26 grams of protein from lean chicken and Greek yogurt, helping you feel full longer. Research from the American Journal of Clinical Nutrition shows that higher protein intake can enhance satiety and support weight management.
• Flavorful and Familiar: The combo of crispy bacon, sweet cherry tomatoes, and creamy dressing recreates the BLT magic in salad form, but with fewer calories than the traditional version.
• Meal-Prep Superstar: Make a batch on Sunday and portion it out for easy grab-and-go lunches. It’s stable in the fridge for up to four days, reducing food waste and saving time.
• Customizable and Nutritious: Easily adapt for dietary needs, and it’s rich in vitamins from fresh veggies. According to USDA guidelines, incorporating more lean proteins and veggies like this supports heart health and balanced nutrition.

The Nutritional Benefits of This Recipe

Beyond taste, this BLT chicken salad is designed with nutrition in mind. Let’s break down the key benefits:

• Protein Powerhouse: At 26g per serving, it supports muscle repair and keeps blood sugar stable. A study in the Journal of the International Society of Sports Nutrition highlights how 20-30g of protein per meal aids recovery and metabolism.
• Heart-Healthy Fats: Using center-cut bacon and a yogurt-mayo blend reduces saturated fats while providing monounsaturated fats from the mayo for better cholesterol levels, per American Heart Association recommendations.
• Vitamin Boost from Veggies: Cherry tomatoes deliver vitamin C and lycopene, an antioxidant linked to reduced inflammation, according to the Harvard T.H. Chan School of Public Health. Celery and onion add fiber for digestive health.
• Lower Calorie Swap: Swapping some mayo for Greek yogurt cuts calories by about 20% compared to classic recipes, without sacrificing creaminess. This aligns with the Dietary Guidelines for Americans (2020-2025) for lighter yet satisfying meals.

Overall, it’s a balanced option with 225 calories, 4g carbs, 11g fat, and essential micronutrients like potassium (531mg) for blood pressure support.

Ingredients You’ll Need

This recipe uses pantry staples and fresh produce for simplicity. It serves 5 and takes about 15 minutes total (assuming cooked chicken is ready).

• 1 lb cooked, shredded chicken breast (about 3-3.5 cups; rotisserie works great)
• 1/3 cup diced sweet onion (or red onion for a sharper bite)
• 1 cup halved cherry tomatoes (grape tomatoes are a fine sub)
• 6 slices cooked, chopped center-cut bacon (or turkey bacon for lower fat)
• 1/2 cup diced celery
• 1/3 cup plain full-fat Greek yogurt
• 2 tbsp mayonnaise
• 1/2 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp salt (adjust to taste)
• 1/8 tsp black pepper
• Optional add-ins: Lemon juice or Dijon for tang

Allergen Note: Contains dairy (yogurt, mayo) and potential gluten if serving on bread. For dairy-free, use vegan yogurt and mayo. Always check labels for cross-contamination.

Step-by-Step Instructions

Making this BLT chicken salad is straightforward—no fancy equipment needed. Prep time: 5 minutes if chicken is cooked; cook time: 30 minutes if baking from raw.

1. Prepare the Dressing: In a small bowl, whisk together 1/3 cup Greek yogurt, 2 tbsp mayonnaise, 1/2 tsp garlic powder, 1/4 tsp onion powder, 1/4 tsp salt, and 1/8 tsp black pepper until smooth and creamy. Taste and adjust seasoning.
2. Cook Chicken (If Needed): Preheat oven to 375°F. Season 1 lb raw chicken breasts with salt and pepper, place on a lined baking sheet, and bake for 25-30 minutes until internal temp reaches 165°F. Let cool, then shred. (Pro tip: Bake bacon on the same sheet for 20 minutes for crispiness.)
3. Chop Veggies and Bacon: Dice 1/3 cup sweet onion, 1/2 cup celery, halve 1 cup cherry tomatoes, and chop 6 slices cooked bacon.
4. Assemble the Salad: In a large bowl, combine shredded chicken, onion, celery, tomatoes, and bacon. Pour in the dressing and gently fold until everything is evenly coated. Chill for 10-15 minutes for flavors to meld, if time allows.
5. Taste and Serve: Add more yogurt or seasoning as needed. Serve immediately or store for later.

Cost Estimate: About $8-10 for 5 servings, or $1.60-2.00 per serving, depending on local prices.

Customization and Variation Ideas

One of the best parts of this recipe is its flexibility. Tailor it to your tastes or dietary needs:

• Ranch-Style: Stir in 1-2 tbsp ranch seasoning or my creamy poblano ranch dressing for a herby twist. If you love this flavor combination, you’ll also enjoy this lightened-up chicken bacon ranch casserole.
• Classic Mayo Version: Skip yogurt and use 1/3 cup mayo for a richer texture.
• Spicy Kick: Add 1/4 tsp cayenne, red pepper flakes, or chopped jalapeños for heat.
• Bright and Tangy: Squeeze in 1 tbsp fresh lemon juice or 1 tsp Dijon mustard.
• Cheesy Addition: Mix in 1/2 cup shredded sharp cheddar for extra indulgence.
• Low-Carb Salad Bowl: Serve over mixed greens with cucumber slices and a ranch drizzle—instant BLT chicken salad!

For gluten-free, use gluten-free bread or crackers. Vegan option: Swap chicken for chickpeas, bacon for coconut bacon, and use plant-based yogurt/mayo. These variations keep the core nutrition intact while adding variety, supporting sustainable eating habits as per MyPlate guidelines from USDA.

Creative Serving Suggestions

This versatile salad shines in multiple formats—mix it up to keep meals exciting:

• Sandwich Style: Pile between two slices of toasted whole-grain bread with romaine lettuce for crunch. Opt for sourdough for that bakery-fresh taste.
• Wrap It Up: Stuff into a whole wheat tortilla or lettuce leaves for a low-carb, portable lunch.
• Salad Topper: Spoon over a bed of mixed greens, add avocado slices, and drizzle with balsamic or a sweet and tangy mango vinaigrette for a full meal.
• Snack Board: Serve with crackers, veggie sticks, and cheese cubes—like an adult Lunchable, perfect for portion control.
• Stuffed Peppers: Hollow out bell peppers and fill with the salad for a fun, veggie-packed twist.

Pair with a side of fruit or soup for balance. These ideas promote mindful eating and variety, helping meet daily nutrient needs as recommended by the Academy of Nutrition and Dietetics.

Storage, Meal Prep, and Safety Tips

Meal prepping this BLT chicken salad saves time and ensures healthy eating on the go.

• Storage: Keep in an airtight container in the fridge for up to 4 days. The tomatoes may release water, so drain if needed before serving. Do not freeze, as the mayo/yogurt dressing can separate.
• Meal Prep Timeline: Prep on day 1; portions last through day 4. For best freshness, add tomatoes just before eating to avoid sogginess.
• Safety First: Always use fully cooked chicken (165°F internal temp) to prevent foodborne illness, per FDA guidelines. If using rotisserie, consume within 2 days of purchase.
• Portion Guide: Divide into 5 equal servings (about 3/4 cup each) for balanced meals. This supports portion control for weight management, as noted in studies from the National Institutes of Health (2022).

Pro tip: Label containers with dates for easy tracking.

Frequently Asked Questions

Got questions? I’ve got answers based on common queries.

What kind of Greek yogurt works best?
Full-fat plain Greek yogurt for creaminess and protein (about 15g per 1/3 cup). Non-fat is fine but may be less rich.

Can I use canned or rotisserie chicken?
Yes! Rotisserie adds flavor; shred and use within 2 days. Canned works for speed but rinse to reduce sodium.

Is this recipe keto-friendly?
With modifications—skip onion if low-carb strict, use all mayo, and serve without bread. Net carbs are about 3g per serving.

How do I make it dairy-free?
Substitute with dairy-free yogurt and mayo; coconut or almond-based options mimic the texture well.

What’s the best bacon to use?
Center-cut for less fat (about 50 calories per slice vs. 70 for regular). Turkey bacon is a leaner alternative with similar crunch.

These tips ensure safe, delicious results every time.

Conclusion

This BLT chicken salad recipe proves that healthy eating can be simple, flavorful, and fun. By lightening up a classic with smart swaps, you get a meal that’s nourishing and satisfying—ideal for anyone balancing taste with wellness goals.

As your registered dietitian guide, I encourage experimenting with the variations to make it your own. Whip up a batch today and elevate your lunch routine.

If you try it, share your twists in the comments—I’d love to hear!