The BLT Chicken Salad is a delightful and satisfying twist on the classic BLT sandwich, blending the savory goodness of crispy bacon, the fresh juiciness of cherry tomatoes, and the crunch of celery with tender, protein-packed chicken. This salad captures all the beloved flavors of a traditional BLT, but with the added heartiness of chicken, making it a perfect choice for those who crave a more substantial meal.

One of the most appealing aspects of this salad is the harmony of flavors and textures it offers. The saltiness of the bacon complements the sweetness of the tomatoes, while the crunch from the celery and red onion provides a refreshing contrast to the tender chicken. The creamy dressing, made with light mayonnaise and a touch of lemon juice, ties everything together, delivering a rich but balanced taste that’s sure to please any palate.

This BLT Chicken Salad is incredibly versatile, making it a go-to dish for various occasions. Whether you’re looking for a quick and nutritious lunch, a light yet satisfying dinner, or a crowd-pleasing option for a potluck or picnic, this salad fits the bill. It can be enjoyed on its own, served on a bed of lettuce, or even used as a filling for sandwiches or wraps. With its blend of familiar flavors and wholesome ingredients, the BLT Chicken Salad is a dish that can be enjoyed year-round, offering a delicious and nutritious option for any meal.

Nutritional Benefits of BLT Chicken Salad

The BLT Chicken Salad is not only delicious but also packed with nutritional benefits, making it a smart choice for health-conscious eaters. This salad is high in protein, low in carbohydrates, and includes a variety of vegetables, which contribute to its overall health profile.

High Protein Content:
Chicken, the primary protein source in this salad, is lean and rich in essential nutrients like B vitamins and minerals such as phosphorus and selenium. Protein is vital for muscle repair, immune function, and overall body maintenance. With three cups of cooked chicken, this salad provides a substantial amount of protein, helping to keep you full and satisfied for longer periods, making it an excellent option for those looking to manage their weight or maintain a healthy diet.

Low Carbohydrate:
This salad is naturally low in carbohydrates, making it suitable for those following low-carb diets such as keto or paleo. By omitting bread, which is typically used in a BLT sandwich, the salad significantly reduces the carb content while still delivering all the flavors you love. The inclusion of vegetables like cherry tomatoes, red onion, and celery adds a small amount of carbohydrates, but they are balanced by the fiber content, which helps regulate blood sugar levels.

Inclusion of Vegetables:
Vegetables in this salad, including cherry tomatoes, red onion, and celery, add not only flavor and texture but also essential vitamins, minerals, and fiber. Cherry tomatoes are rich in vitamin C and antioxidants like lycopene, which support immune function and reduce inflammation. Red onions provide additional vitamin C, folate, and beneficial phytochemicals, while celery contributes to your daily fiber intake, promoting digestive health.

Healthier Dressing with Light Mayonnaise:
The use of light mayonnaise in this recipe is a conscious choice to reduce the overall calorie and fat content without compromising on taste. Light mayonnaise typically contains fewer calories and less fat compared to regular mayonnaise, making it a better option for those monitoring their calorie intake. The light mayonnaise, combined with a touch of lemon juice, creates a creamy and tangy dressing that enhances the flavors of the salad while keeping it light and healthy.

Overall, the BLT Chicken Salad offers a balanced mix of macronutrients—high protein, low carbs, and healthy fats—along with the added benefits of fresh vegetables. It’s a nutritious and satisfying dish that fits well into a variety of healthy eating plans.

Ingredients Breakdown

Chicken

The chicken in this BLT Chicken Salad is a key component, providing both flavor and protein. You have several options for cooking the chicken, each adding a slightly different taste and texture to the salad:

Boiled: Boiling chicken is a quick and straightforward method that keeps the meat tender and moist. Simply simmer chicken breasts in water or broth until cooked through, then chop or shred.

Baked: Baking the chicken offers a bit more flavor, especially if you season it with herbs or spices before cooking. Bake in the oven at 375°F for about 25-30 minutes, depending on thickness.
Grilled: Grilling adds a smoky flavor to the chicken, which can enhance the overall taste of the salad. Grill chicken breasts over medium heat for about 6-7 minutes on each side.

For efficient shredding or chopping, use a sharp knife for dicing or two forks to pull the chicken apart if shredding. If you’re short on time, leftover chicken or a store-bought rotisserie chicken can be used, making this salad even quicker to prepare.

Bacon

Crispy bacon is essential for this salad, adding a savory, salty crunch. To achieve the perfect crispness:

Cooking Tips: Start with a cold pan, lay the bacon strips out flat, and cook over medium heat. Turn occasionally until evenly crispy. Drain on paper towels to remove excess grease.

For a healthier alternative, turkey bacon can be used. While it’s lower in fat and calories, it still delivers a satisfying crunch, though with a slightly different flavor.

Vegetables

Cherry Tomatoes: Fresh, ripe cherry tomatoes are crucial for their sweet, juicy flavor, which contrasts beautifully with the salty bacon and rich chicken. Halve them to ensure even distribution throughout the salad.
Red Onion: Red onions add a sharp, slightly sweet flavor that complements the other ingredients. Dice them finely to ensure they don’t overpower the other flavors in the salad.
Celery: Celery adds a refreshing crunch and lightness to the salad, balancing out the richness of the bacon and dressing. Dice it small for a consistent texture.

Dressing

The dressing in this BLT Chicken Salad is simple yet flavorful, made with:

Mayonnaise: Provides creaminess and acts as the base of the dressing.
Lemon Juice: Adds a bright, tangy flavor that balances the richness of the mayonnaise and cuts through the fatty bacon.

Seasonings: Garlic powder, onion powder, salt, and black pepper add depth and enhance the overall flavor profile of the salad.

For personal preference, you can adjust the seasonings or substitute them with herbs like dill or parsley for a fresh twist. If you prefer a lighter dressing, consider mixing in some Greek yogurt with the mayonnaise.

Step-by-Step Instructions

Preparing the Chicken

Cooking the Chicken:
- Boiling: Place the chicken breasts in a large pot and cover with water or chicken broth. Bring the water to a boil, then reduce the heat to a simmer. Cook the chicken for about 15-20 minutes, or until the internal temperature reaches 165°F (75°C). Remove the chicken from the pot and let it cool slightly before chopping or shredding.
- Baking: Preheat your oven to 375°F (190°C). Season the chicken breasts with salt, pepper, and any herbs you like. Place them on a baking sheet lined with parchment paper and bake for 25-30 minutes, or until the chicken is fully cooked. Allow it to cool before chopping or shredding.
- Grilling: Preheat your grill to medium heat. Season the chicken breasts with salt, pepper, and your preferred spices. Grill the chicken for 6-7 minutes per side, until the internal temperature reaches 165°F (75°C). Let the chicken rest for a few minutes before cutting.
- Alternative Methods:
  - Slow Cooker: Place chicken breasts in a slow cooker with a bit of broth or water. Cook on low for 4-6 hours or on high for 2-3 hours. Shred the chicken with two forks.
  - Instant Pot: Add chicken breasts and 1 cup of broth or water to the Instant Pot. Cook on high pressure for 10 minutes and then use a quick release. Shred the chicken once it’s done.
  - Pre-cooked Chicken: If you’re short on time, use pre-cooked rotisserie chicken. Remove the skin and bones, then chop or shred the meat.
Chopping/Shredding the Chicken:
- For a chopped chicken salad, use a sharp knife to cut the chicken into bite-sized cubes.
- For a shredded texture, use two forks to pull the chicken apart into thin strips.

Cooking the Bacon

Frying Bacon to Perfection:
- Stovetop Method: Start with a cold skillet. Lay the bacon strips flat in the pan, making sure they don’t overlap. Turn the heat to medium and let the bacon cook, turning occasionally. Cook until the bacon is crispy and golden brown, about 8-12 minutes.
- Oven Method: Preheat your oven to 400°F (200°C). Place bacon strips on a baking sheet lined with parchment paper. Bake for 15-20 minutes, until the bacon is crispy. This method allows for even cooking and less mess.
Draining Excess Fat:
- Once the bacon is cooked, transfer it to a plate lined with paper towels. The paper towels will absorb the excess grease, ensuring your bacon stays crispy.

Keeping the Bacon Crispy:
- If you’re not serving the salad immediately, keep the bacon separate and mix it in just before serving to maintain its crispiness.

Preparing the Vegetables

Washing and Cutting the Vegetables:
- Cherry Tomatoes: Rinse the tomatoes under cold water. Slice them in half using a sharp knife.
- Red Onion: Peel the onion and cut off the ends. Slice the onion in half from top to bottom, then place the flat side down and make thin, even cuts to dice it.
- Celery: Wash the celery stalks thoroughly, especially between the ribs. Cut off the ends and dice the celery into small, even pieces.

Maintaining Freshness and Preventing Sogginess:
- Dry the vegetables thoroughly after washing to prevent any excess moisture from making the salad soggy. If you’re prepping in advance, store the vegetables separately in airtight containers with a paper towel to absorb any excess moisture.

Making the Dressing

Whisking the Ingredients Together:
- In a small bowl, combine ½ cup of light mayonnaise with 1 tablespoon of fresh lemon juice. Add ½ teaspoon each of salt, garlic powder, and onion powder, along with ¼ teaspoon of black pepper. Whisk until the ingredients are fully combined and the dressing is smooth.
Adjusting the Seasoning:
- Taste the dressing and adjust the seasoning if necessary. Add more salt or pepper to taste, or additional lemon juice if you prefer a tangier dressing. For a spicier kick, consider adding a pinch of cayenne pepper.

Combining All Ingredients

Mixing the Salad:
- In a large mixing bowl, combine the chopped or shredded chicken, crispy bacon, halved cherry tomatoes, diced red onion, and celery. Pour the dressing over the top and use a large spoon or spatula to mix everything together. Ensure that the dressing coats all the ingredients evenly.
Achieving the Perfect Consistency and Flavor Balance:
- Taste the salad and adjust as needed. If the salad is too dry, add a little more dressing or a drizzle of olive oil. If it’s too rich, a splash of extra lemon juice can help brighten the flavors.

Serving Suggestions

Serving Ideas:
- On Lettuce Leaves: Serve the salad on large lettuce leaves for a light and refreshing option.
- With Crackers: Pair the salad with whole-grain crackers for a crunchy contrast.
- As a Sandwich Filling: Use the BLT Chicken Salad as a filling for sandwiches or wraps, adding some extra lettuce or avocado if desired.
Storage Tips:
- Store any leftovers in an airtight container in the refrigerator for 3 to 5 days. For the best texture, keep the bacon separate and add it just before serving.
- Food Safety: If the salad has been left out for more than 2 hours at room temperature, it’s best to discard any leftovers to avoid the risk of foodborne illness.

Variations and Customizations

Adding Extra Ingredients

One of the best aspects of the BLT Chicken Salad is its versatility, allowing you to customize it to suit your taste. Here are some suggestions for additional ingredients that can elevate the flavor and texture:

Avocado: Adding diced avocado gives the salad a creamy texture and boosts its healthy fat content. Avocado pairs well with the existing ingredients, providing a rich, buttery flavor that complements the tangy dressing.
Cheese: Crumbled feta, shredded cheddar, or blue cheese can add a savory and creamy element to the salad. Cheese not only enhances the flavor but also adds a bit of indulgence to the dish.
Herbs: Fresh herbs like parsley, dill, or cilantro can brighten the salad and add a fresh, aromatic note. Chopped chives or green onions are also excellent for adding a mild onion flavor without overpowering the other ingredients.

Making It Healthier

For those looking to reduce the calorie and fat content of the salad, there are several easy adjustments you can make:

Greek Yogurt Instead of Mayonnaise: Substitute half or all of the mayonnaise with plain Greek yogurt. This swap significantly reduces the fat content while adding a boost of protein and maintaining the creamy texture of the dressing. Greek yogurt also adds a slight tang, enhancing the overall flavor profile.
More Vegetables: Increase the amount of vegetables like celery, cherry tomatoes, or even add in others like cucumbers, bell peppers, or spinach. This not only adds volume and crunch to the salad but also increases its fiber content, making it more filling and nutrient-dense.

Dietary Adjustments

This salad can be easily adapted to fit various dietary preferences:

Keto: To keep the salad keto-friendly, stick with full-fat mayonnaise and avoid any ingredients high in carbs. The salad is naturally low in carbs, so minimal adjustments are needed.
Paleo: Use avocado oil mayonnaise or homemade mayo to ensure it’s paleo-compliant. Ensure the bacon is sugar-free and free of any additives that are not paleo-friendly.

Whole30: Similar to the paleo version, use Whole30-approved mayonnaise and bacon. Be sure to avoid any added sugars in the bacon and mayonnaise.

For those with gluten sensitivities, this salad is naturally gluten-free. Just double-check that all packaged ingredients, like bacon and mayonnaise, are certified gluten-free.

Vegetarian/Vegan Version

Transforming this salad into a vegetarian or vegan dish is simple with a few substitutions:

Substitute for Chicken and Bacon: Use plant-based chicken alternatives made from soy or pea protein, which mimic the texture of chicken. For the bacon, there are many plant-based options available, or you can use crispy smoked tempeh or coconut bacon to replicate the smoky, crispy element.
Vegan Dressings: Replace mayonnaise with vegan mayo or make a creamy dressing using blended avocado or cashews. Another option is to use a tahini-based dressing, which provides a rich, nutty flavor while keeping the salad dairy-free.

FAQs and Troubleshooting

FAQs

How long does BLT Chicken Salad last in the fridge?
BLT Chicken Salad can last in the fridge for 3 to 5 days if stored properly in an airtight container. For the best taste and texture, consume it within the first few days. Always check for any signs of spoilage, such as an off smell or change in texture, before eating leftovers.

Can I use different types of chicken (grilled, rotisserie, etc.)?
Yes, you can use any type of cooked chicken for this salad. Grilled chicken adds a smoky flavor, rotisserie chicken offers convenience and flavor, and boiled or baked chicken provides a more neutral base. Just ensure the chicken is fully cooked and seasoned to your preference.

What’s the best way to store leftovers?
Store leftovers in an airtight container in the refrigerator. To maintain the best texture, keep the bacon separate and add it just before serving. This will prevent the bacon from becoming soggy. If the salad seems dry after storing, you can mix in a little more dressing or a splash of lemon juice before serving.

Can I freeze BLT Chicken Salad?
Freezing is not recommended for BLT Chicken Salad, as the mayonnaise-based dressing can separate, and the fresh vegetables may become mushy once thawed. It’s best to prepare only as much as you’ll eat within a few days.

How can I make this salad lower in calories?
To lower the calorie content, you can substitute some or all of the mayonnaise with plain Greek yogurt. Additionally, using turkey bacon instead of regular bacon, and increasing the proportion of vegetables while slightly reducing the amount of chicken and bacon can help lower the overall calorie count.

Troubleshooting Common Issues

What to do if the salad is too dry or too wet?
If the salad is too dry, add a little more dressing or a splash of olive oil to moisten it. If it’s too wet, you can add extra chopped vegetables, such as celery or cherry tomatoes, to absorb some of the excess moisture. Alternatively, gently press the salad with a paper towel to remove some of the liquid.

Fixing the flavor if the dressing is too tangy or too bland?
If the dressing is too tangy, balance it out by adding a small amount of sugar or a sweetener like honey. You can also increase the mayonnaise to mellow the acidity. If the dressing is too bland, enhance the flavor with a bit more salt, pepper, or garlic powder. A squeeze of lemon juice can also brighten the flavors if needed.

How to keep the bacon crispy?
To keep the bacon crispy, store it separately from the salad and mix it in just before serving. If you’ve already combined the bacon with the salad and it has lost its crispiness, you can briefly reheat it in a dry skillet or in the oven at a low temperature to restore some of the crunch.