This healthy BLT chicken salad is my go-to high-protein lunch with 45g of protein. It folds tender chicken and crispy bacon into a creamy Greek yogurt base, lightened up but still rich. Pile it into lettuce cups or stack it on bread. Either way, it takes 5 minutes and keeps me full for hours.
BLT Chicken Salad At A Glance
- ✅ Recipe Name: Healthy BLT Chicken Salad (45g Protein!)
- 🕒 Ready In: ~10 minutes
- 👪 Serves: 4
- 🍽 Calories: ~331 per serving
- 💪 Protein: ~45g per serving
- 🥣 Main Ingredients: Cooked chicken, crispy bacon, grape tomatoes, celery, green onion, plain Greek yogurt (or mayo)
- 📖 Dietary Info: High-protein, gluten-free, grain-free, nut-free (dairy-free with a yogurt swap)
- ⭐ Why You'll Love It: It's a high-protein, lightened-up take on a classic BLT that comes together in 10 minutes with no cooking. The meal-prep lunch I actually look forward to mid-week.
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I came to this recipe the way I come to most of my lunches: I needed protein, I needed it fast, and I was tired of eating the same thing. BLT, short for bacon, lettuce, and tomato, is one of my favorite flavor combos, but a sandwich doesn't hold up when I'm prepping food on a Sunday to fuel a heavy training week. So I turned it into a chicken salad that actually keeps me full.
After a few rounds of testing, I settled on plain Greek yogurt as the base. It keeps things creamy yet light and boosts protein to 45g per serving. When I want the classic, richer BLT taste, I swap in mayo instead. Either way, it's one bowl and ready in 10 minutes.
This lives in the same rotation as a few lunches I make on a regular basis. If you like it, my cottage cheese chicken salad is higher on protein, my no-mayo tuna salad is lighter, and my healthy open-face tuna melts are fun and healthy!
Jump to:
- BLT Chicken Salad At A Glance
- Why You'll Love this BLT Chicken Salad
- Is BLT Chicken Salad Healthy?
- Ingredients You'll Need
- Ingredient Substitutions & Variations
- How to Make BLT Chicken Salad (Step-by-Step)
- Expert Tips + Notes From My Kitchen
- How to Serve It: Lettuce Cups, Sandwich, or Wrap
- How to Store and Make Ahead
- BLT Chicken Salad FAQs
- More High-Protein Salad Recipes You'll Love
- 📖 Recipe
- 💬 Comments
Why You'll Love this BLT Chicken Salad
- High-protein and filling: A Greek yogurt base means ~45g of protein per serving, so it holds you over for hours, not minutes.
- Ready in 10 minutes: Use rotisserie or leftover chicken, and it's just a stir-and-serve. No cooking required.
- Built for meal prep: It holds up in the fridge for days, and the flavor only gets better.
- Naturally light: All the smoky, savory BLT flavor you love, lightened up without tasting like a diet.
Is BLT Chicken Salad Healthy?
Yes, this version is. A traditional BLT chicken salad is heavy on mayo, but swapping in plain Greek yogurt cuts the saturated fat and adds protein. Each serving has about 45g of protein and roughly 330 calories, which makes it a filling, balanced lunch rather than a treat.
The chicken provides lean protein, the Greek yogurt adds even more protein and calcium, and serving it in lettuce cups keeps it low-carb. Bacon is the one ingredient to use mindfully since it adds sodium, so I cook it crisp and use just enough for that smoky BLT flavor.
💡 Quick answer: A Greek-yogurt-based BLT chicken salad is a high-protein, lower-carb lunch at about 45g protein and 330 calories per serving.
⭐️⭐️⭐️⭐️⭐️
SO GOOD!!! We love this recipe.
- Willaim
Ingredients You'll Need
- Cooked chicken: Rotisserie is my shortcut, but leftover baked or poached chicken works just as well (I love using my thin-sliced chicken breasts). You'll want about 2 cups, cubed or shredded.
- Bacon: The heart of the BLT flavor. Cook it extra-crispy so it holds its crunch against the creamy base rather than going soft.
- Grape tomatoes: Sweet, juicy, and the "T" in BLT. Halve or quarter them so you get tomato in every bite without making the salad watery.
- Celery: Not classic to a BLT, but it adds the fresh crunch that keeps this from feeling heavy.
- Green onion: A mild, fresh bite that brightens everything. Save a little for garnish.
- Plain Greek yogurt: My base of choice. It keeps things creamy and light while adding protein. Swap in mayo for the richer, classic version.
- Salt and pepper: Season at the end, after the bacon goes in, since bacon already brings salt.
- Butter or iceberg lettuce: Not mixed in, but the crisp, refreshing cup I serve this in. It's the "L" in BLT and keeps the whole thing low-carb.
Scroll to recipe card for quantities!
Ingredient Substitutions & Variations
- Chicken: Rotisserie is easiest, but poached or leftover grilled chicken works great. Canned chicken will do in a pinch.
- Bacon: Turkey bacon lightens it up, or crispy chickpeas make it vegetarian.
- Mayo instead of yogurt: Want the classic, richer version? Use all mayo in place of the Greek yogurt.
- Use cottage cheese: Blend it smooth and use it in place of the Greek yogurt for an even higher-protein base. It's the same trick I use in my cottage cheese chicken salad.
- Dairy-free: Skip the yogurt and use avocado or vegan mayo instead.
- Add-ins: Avocado, shredded cheese, or sliced cucumber all work well here.
- Make it spicy: A few dashes of hot sauce or some sliced jalapeño add a nice kick.
- Make it a sandwich or wrap: Skip the lettuce cups and pile it on toasted bread, a croissant, or a tortilla. You can even turn it into a hot chicken melt, just like I do my open-faced tuna melts.
How to Make BLT Chicken Salad (Step-by-Step)
- Step 1: Add Everything to A Bowl. Add the chicken, bacon, celery, tomatoes, green onions, and Greek yogurt to a large bowl.
- Step 2: Combine. Stir until everything is evenly coated. Taste and season with salt and pepper.
Expert Tips + Notes From My Kitchen
- Go for full-fat Greek yogurt: I like using 5%. It stays creamy and doesn't get watery the way nonfat can. If you only have nonfat, drain off any liquid first.
- Crisp the bacon hard: Soft bacon disappears into the yogurt base. I cook mine until it's properly crunchy so it still has bite on day three.
- Season at the end: Bacon brings a lot of salt, so I taste and adjust after everything's mixed rather than before.
- Keep the lettuce separate for meal prep: If you're prepping ahead, store the salad and the lettuce cups apart so the leaves stay crisp, and nothing goes soggy.
- It tastes better cold: I make this the night before when I can. A few hours in the fridge lets the flavors settle.
How to Serve It: Lettuce Cups, Sandwich, or Wrap
- Lettuce cups: My go-to. Spoon it into butter or iceberg lettuce for a crisp, low-carb lunch that still feels like a real meal.
- As a sandwich: Pile it on toasted sourdough or a soft croissant for a heartier take. This is the closest thing to a classic BLT sandwich, just with a protein boost.
- In a wrap: Roll it into a tortilla or gluten-free wrap for an easy lunch you can eat on the go.
- As a hot melt: Spread it on toast, top with cheese, and broil until bubbly, the same way I make my open-faced tuna melts, and air fryer tuna melts.
- With crackers or veggies: Scoop it with crackers, cucumber rounds, or carrot sticks for a snack-style spread.
How to Store and Make Ahead
- Storing: Keep BLT chicken salad in an airtight container in the fridge for up to 3 days. Stir before serving to redistribute the dressing.
- Freezing: Not recommended. The Greek yogurt base separates and gets watery once thawed.
- Meal prep: Store the salad and lettuce cups separately so the leaves stay crisp until you're ready to eat.
BLT Chicken Salad FAQs
Rotisserie chicken is the easiest, but poached, grilled, or leftover baked chicken works as well. I use leftover meal prep chicken, like my juicy, thinly sliced chicken breast or even my Greek yogurt marinated chicken breast. You'll need about 2 cups of cooked chicken.
This version has about 45g of protein per serving, thanks to a Greek yogurt base and plenty of chicken. That makes it a filling, high-protein lunch.
Yes. Swap in an equal amount of mayo for a richer, more classic version. Greek yogurt just keeps it lighter and higher in protein.
Yes, the salad itself is naturally gluten-free. Serve it in lettuce cups or on gluten-free bread to keep the whole meal gluten-free.
Yes. Skip the Greek yogurt and use avocado or vegan mayo instead.
Up to 3 days ahead. Keep it in an airtight container in the fridge and store the lettuce separately so it stays crisp.
More High-Protein Salad Recipes You'll Love
If you loved this easy BLT chicken salad, here are a few more to try next:
Did you make this recipe?
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📖 Recipe
Healthy BLT Chicken Salad
Ingredients
- 2 cups cooked chicken, cubed or shredded (I like rotisarri chicken)
- 3 -4 strips cooked bacon, crumbled (save some for topping)
- 1 large celery rib, diced
- ½ cup cherry or grape tomatoes, halved or quartered
- 2 - 3 stalks green onions, thinly sliced (save some for garnish)
- ½ cup Greek yogurt, (you can substitute with regular or avocado mayo)
- Butter or iceberg lettuce cups for serving
Instructions
- Combine the base: In a large bowl, add the chicken, crumbled bacon, celery, tomatoes, green onions, and Greek yogurt.
- Mix and season: Stir until everything is evenly coated. Taste and season with salt and pepper.
- Assemble: Scoop the chicken salad into lettuce cups.
- Garnish and serve: Top with the extra bacon and green onions, then serve.
Notes
Nutrition
Recipe tested and developed by Tati Chermayeff, creator of Healthful Blondie. A former Division I rower, Ironman triathlete, and recipe developer based in Austin, TX, Tati creates high-protein and healthy recipes that actually taste like the real thing.
William says
SO GOOD!!! We love this recipe
Tati Chermayeff says
YAY! Thank you for leaving this review, William.