Introduction
If you love the smoky crunch of bacon, the juicy burst of tomatoes, and the refreshing bite of crisp lettuce, you’re going to be obsessed with BLT Chicken Salad. This isn’t your average salad—it’s a bold, satisfying dish that brings the essence of the beloved BLT sandwich into a lighter, protein-packed form. Plus, by adding seasoned grilled chicken, you’re not only making it heartier but also transforming it into a complete, wholesome meal.
This guide dives deep into everything you need to know about creating the perfect BLT Chicken Salad, from ingredients and dressings to keto-friendly options and clever serving ideas. Whether you’re prepping for lunch or craving a simple weeknight dinner, this salad is an absolute win.
Essential Ingredients for a Flavorful BLT Chicken Salad
One of the biggest perks of BLT Chicken Salad is how customizable it is. But let’s not forget—it all starts with high-quality, fresh ingredients. From crispy bacon to juicy tomatoes and perfectly cooked chicken, every bite should deliver crunch, creaminess, and flavor.
The secret? It’s in the simplicity. Choose fresh, whole ingredients, and you’ll end up with a salad that steals the show at any table.
Building Blocks of a Perfect Chicken BLT Salad
Let’s break it down ingredient by ingredient.
1. Chicken – The Protein Powerhouse
You’ve got options here, and they’re all delicious:
- Grilled chicken breasts – Juicy and lean, ideal for meal prep
- Roast or rotisserie chicken – Great for flavor and convenience
- Pan-seared chicken thighs – If you want a bit more richness
No matter which you choose, make sure it’s seasoned well. Salt, pepper, garlic powder, and a dash of paprika go a long way. According to USDA guidelines, chicken should reach an internal temperature of 165°F to be safe and juicy.
Pro tip: Slice the chicken against the grain for maximum tenderness.
2. Bacon – Crunchy, Salty, Irresistible
The “B” in BLT Chicken Salad really holds it all together. Look for:
- Thick-cut bacon – More meaty bites
- Turkey bacon – A leaner alternative
- Vegan bacon strips – For a plant-based version
Cook until crispy, then blot off excess oil. Crumble it over the top just before serving to keep that signature crunch.
3. Lettuce – The Fresh Foundation
You might think any lettuce will do, but trust me—it matters. For the ideal texture and taste, go for:
- Romaine lettuce – Crunchy, crisp, and structured
- Iceberg – Classic BLT crunch
- Spring mix or baby spinach – Adds color and nutrients
Chop into bite-size pieces so it’s easier to eat with a fork.
4. Tomatoes – Juicy and Sweet
What’s a BLT without tomatoes? Choose ones that are:
- Bright red and ripe
- Not too watery
- Sliced or diced depending on your vibe
Cherry tomatoes, halved, are great because they hold their shape and burst with flavor. If using full-sized, go for heirloom or Roma varieties.
Ingredient Variations for Extra Flavor
Here’s where you can get creative without straying too far from the BLT flavor profile:
- Avocado – Adds creaminess and healthy fats
- Red onion – A sharp kick to balance the richness
- Corn – For a hint of sweetness and color
- Shredded cheddar or feta – A tangy finish
Want to make it low-carb or keto? Skip the corn and choose full-fat cheese. Looking for a vegan twist? Use marinated tofu or chickpeas instead of chicken, and swap the bacon for coconut bacon or smoky tempeh.
How to Make the Perfect BLT Chicken Salad STEP BY STEP
Step 1: Season and Cook the Chicken
Let’s start strong with the chicken. It’s the hearty backbone of your salad, so don’t skip this step.
What You’ll Need:
- 2 boneless, skinless chicken breasts
- 1 tsp olive oil
- ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp garlic powder
- Optional: pinch of smoked paprika for extra depth
Instructions:
- Pat the chicken dry using a paper towel (for a good sear).
- Drizzle with olive oil and rub in the spices.
- Grill, pan-sear, or bake at 400°F (200°C) for 18–20 minutes, flipping halfway.
- Let it rest for 5–10 minutes, then slice or cube into bite-sized pieces.
Pro tip: For extra juicy meat, marinate in Greek yogurt or lemon juice beforehand.
Step 2: Cook the Bacon Until Perfectly Crispy
The bacon is the flavor bomb. Here’s how to get it just right:
Quick Tips:
- Cook in a skillet over medium heat until crisp, about 7–10 minutes.
- Or bake at 400°F for 15–20 minutes on a foil-lined tray for no mess.
- Drain on paper towels and chop into crumbles.
Looking for a leaner swap? Try turkey bacon or plant-based options to keep things clean but tasty.
Step 3: Prep the Fresh Veggies
This salad is all about fresh, colorful crunch.
Chop & Dice:
- Romaine or iceberg lettuce: Wash, dry, and chop
- Cherry or Roma tomatoes: Slice in halves or dice
- Optional add-ons: Avocado, red onion, cucumber, sweet corn
Avoid soggy lettuce! Always dry thoroughly with a salad spinner or towel.
Step 4: Choose or Make the Dressing
The dressing ties it all together. You can go classic or get creative.
Top Choices:
- Ranch (store-bought or homemade)
- Creamy mayo-based BLT dressing
- Greek yogurt ranch
- Balsamic vinaigrette for a tangy twist
Want to DIY? Check out this handy vinaigrette guide for salad dressing magic at home.
Step 5: Assemble the BLT Chicken Salad
Time to build the salad masterpiece!
Layer It Like This:
- Base of chopped lettuce
- Sliced chicken breast
- Crispy bacon crumbles
- Juicy tomatoes
- Any extras (avocado, onions, cheese)
- Drizzle with dressing
- Toss gently to coat or leave layered for presentation
Optional garnish: Fresh herbs like parsley or chives add a nice finishing touch.
Optional: Meal Prep Version
Want to pack it up for lunch?
- Store dressing separately in a small container
- Use airtight containers and keep lettuce on top to prevent sogginess
- Add avocado just before eating to keep it fresh
Frequently Asked Questions About BLT Chicken Salad
What is BLT Chicken Salad made of?
BLT Chicken Salad is made with five star players: bacon, lettuce, tomato, chicken, and a flavorful dressing. Think of it as a deconstructed BLT sandwich—but better. The chicken is usually grilled or roasted for a lean protein boost, while the lettuce and tomato add that classic crunch and juiciness.
Toss it all together with ranch, mayo, or a tangy vinaigrette, and you’ve got a nutritious and satisfying meal that never gets boring.
Is BLT Chicken Salad keto-friendly?
Yes, it absolutely can be! If you’re following a low-carb or keto lifestyle, simply:
- Use full-fat cheese and ranch or avocado-based dressings
- Skip croutons, corn, or sweetened sauces
- Load up on healthy fats with avocado or olive oil
Thanks to its low carb ingredients and high protein content, BLT Chicken Salad fits right into most keto meal plans.
Can I use canned chicken or rotisserie chicken?
You bet. For busy weeknights or lazy Sundays, rotisserie chicken or even canned chicken can save the day.
- Rotisserie chicken adds a rich, savory flavor
- Canned chicken works in a pinch, but drain well and season generously
Just make sure it’s fully cooked, shredded, and properly chilled if serving cold.
What dressing goes best with BLT Chicken Salad?
It depends on your flavor preference, but here are some popular pairings:
- Creamy ranch for a classic BLT vibe
- Greek yogurt dressing for a healthier twist
- Homemade mayo-based dressing with garlic and lemon
- Balsamic vinaigrette for a tangy contrast
Want to make your own? Here’s a simple vinaigrette guide that’ll level up your salad game instantly.
Can I make BLT Chicken Salad ahead of time?
Absolutely! It’s one of the best meal prep salads out there.
To keep it fresh:
- Store dressing separately
- Keep chopped ingredients in airtight containers
- Assemble right before serving to avoid soggy lettuce
Pro tip: Add avocado last so it doesn’t brown prematurely.
How long does BLT Chicken Salad last in the fridge?
When stored correctly, your salad will stay fresh in the fridge for 3 to 4 days. Just follow these tips:
- Keep the lettuce and dressing separate
- Use airtight containers
- Avoid tomatoes getting mushy by storing them on top
Note: If it includes avocado or dairy-based dressing, it’s best eaten within 1–2 days.
Is BLT Chicken Salad good for weight loss?
BLT Chicken Salad can absolutely be part of a weight loss-friendly diet, especially when made with lean protein, lots of greens, and light dressing.
Skip processed add-ons like croutons or sugary sauces, and you’ll have a nutrient-dense, low-calorie meal that actually keeps you full.
Thanks to the fiber, protein, and healthy fats, it keeps cravings at bay while satisfying your taste buds.
What’s the best lettuce for BLT Chicken Salad?
You want something crisp and sturdy to hold up under all that goodness. These are top picks:
- Romaine – crunchy and slightly bitter
- Iceberg – mild flavor, mega crunch
- Green leaf – soft yet structured
- Mixed greens or spinach – for added color and nutrients
Avoid limp or overly soft greens—they’ll just turn soggy under dressing.
Hungry for more? 🍴 Visit our website for full recipes and follow us on Pinterest for daily foodie inspo you’ll love to pin!