Healthy BLT Chicken Salad Recipe | Easy, High-Protein Lunch Idea

Healthy BLT Chicken Salad

This healthy BLT chicken salad isn’t just another “lightened-up” version of something you miss—it’s a fix for those moments when you’re craving the comfort of a BLT but still want to feel good afterward.

I’ll be honest: I used to think there was no way to replicate that salty bacon-meets-creamy-mayo-meets-crunchy-lettuce magic without bread (and a nap afterward). But this recipe changed that. It’s got all the flavor, none of the slump—and it actually keeps me full.

No fancy tricks, no weird ingredients. Just smart swaps, simple prep, and bold, satisfying taste. If you’ve been hunting for a meal prep-friendly lunch that doesn’t feel like “meal prep,” I think you’ll love where this one goes.

Why You’ll Love This Healthy BLT Chicken Salad

Let’s face it—most “healthy” salads are either too boring or way too much work. This isn’t one of them.

This healthy BLT chicken salad hits that rare balance: it’s satisfying but not heavy, flavorful without being fussy, and genuinely easy to throw together (yes, even on a Sunday when you’d rather be doing literally anything else).

Here’s what makes it a game-changer:

• Protein that actually satisfies: Shredded chicken brings the staying power, so you’re not raiding the snack drawer an hour later.
• All the BLT vibes: You still get that crisp bacon, juicy tomato, creamy base combo—just without the bread crash.
• Meal prep gold: This salad holds up for days, which means less cooking and more coasting through the week.
• Customizable: Toss it in lettuce wraps, stuff it into pita, or eat it straight with a fork—zero rules, all reward.
• Light on calories, big on comfort: It’s the kind of “light” that doesn’t taste like punishment.

Most importantly, it’s a recipe you’ll actually want to make again. Not because you “should,” but because it just… works.

Is this salad good for meal prep?

Absolutely. It holds up well in the fridge for up to four days, especially if you store the crispy bacon separately and add it just before eating. That way, nothing gets soggy, and each bite still has that signature crunch.

Ingredients for Healthy BLT Chicken Salad (And Easy Swaps)

Here’s what you’ll need to bring this salad to life. Nothing complicated—just real, recognizable stuff that comes together in a way that feels more indulgent than it has any right to.

Ingredient List:

• 2 cups cooked, shredded chicken (poached, rotisserie, or leftover grilled chicken works great)
• 4 slices center-cut bacon, cooked and chopped (crispy is key)
• 1 cup cherry tomatoes, halved
• 2 cups shredded romaine lettuce (or any crunchy greens)
• ¼ cup light mayonnaise
• 2 tbsp plain non-fat Greek yogurt (adds tang and creaminess)
• 1 tsp Dijon mustard
• Salt & black pepper, to taste
• Optional: fresh chives or scallions for extra flavor

Ingredient Swaps & Tips:

• No chicken? Swap in canned tuna, diced turkey, or even tofu crumbles for a vegetarian twist.
• Don’t do mayo? Try mashed avocado or a little hummus for a creamy base with a different vibe.
• Watching sodium? Go for low-sodium bacon or skip the added salt entirely—there’s plenty of flavor already.
• Gluten-free? This dish is naturally gluten-free as-is—just double-check your bacon and condiments.

You don’t need to be exact with quantities here. This salad is more about balance and taste than precision. Make it yours.

Can I use rotisserie chicken?

Yes—and it’s actually encouraged. Using store-bought rotisserie chicken cuts prep time way down, and the flavor blends beautifully with the rest of the ingredients. Just remove the skin for a lighter option.

How to Make Healthy BLT Chicken Salad (Step-by-Step)

Let’s walk through this without overcomplicating things. This isn’t the kind of recipe where you need to babysit every step. Think of it more like assembling great leftovers with intention.

Start with the bacon. Lay the slices out in a cold pan (yes, cold), then crank the heat to medium. The fat renders better that way, and you’ll get that crispy edge without it curling up into weird shapes. Once it’s crisp—really crisp—pull it out and let it drain on paper towels. Don’t chop it until it cools. Warm bacon is a pain to cut.

Chicken’s next. If you’re starting with raw breasts, poach them gently in salted water or bake them until just cooked through. No need to get fancy. Let them cool a bit, then shred them up with two forks—or just your hands if you’re impatient like me. Rotisserie chicken? Even easier.

Now the dressing. In a bowl, mix light mayo, a spoon or two of Greek yogurt, a little Dijon mustard, some salt, pepper. Taste it. Adjust it. This is where the flavor lives, so don’t be shy.

Once everything’s ready, throw it all into a big bowl—chicken, bacon, chopped cherry tomatoes, shredded lettuce. Pour over your dressing and stir it together until it looks like something you’d actually want to eat.

If you’ve got the patience, let it chill in the fridge for a bit. It tastes more “together” after it sits. But if you’re hungry? Dig in right away.

Should I mix in the lettuce ahead of time?

If you’re eating it now, sure. If it’s going into meal prep containers, keep the lettuce separate and mix it in right before eating. That way, it won’t go soggy on you by Wednesday.

Meal Prep and Storage Tips

This is the kind of salad that holds up better than most, which makes it ideal for prepping ahead—but there are a few things you’ll want to do (or avoid) to keep it from turning into a sad, soggy mess by Thursday.

First rule: if you’re storing it for more than a day or two, don’t mix the lettuce in upfront. Keep it separate in a container or just add it right before you eat. It only takes a second, and trust me, no one wants wilted greens swimming in dressing by Day 3.

Second: bacon. You’ve got two choices—add it all at once and live with slightly softened pieces later, or keep it in its own little container and sprinkle it in fresh each time. The latter is obviously better, but not a dealbreaker if convenience wins out.

As for the chicken salad base (everything minus the lettuce), it’ll hold up well in the fridge for up to 4 days. Make sure it’s in an airtight container and give it a stir before serving—sometimes the dressing separates a bit as it sits, which is totally normal.

If you’re packing it for work lunches or on-the-go meals, a divided container works best. One section for the salad, one for greens, and maybe a little corner for extra bacon if you’re feeling fancy.

How long will this salad keep in the fridge?

Up to four days, as long as it’s stored properly. Just don’t mix the lettuce in until you’re ready to eat. The rest of it—the chicken, dressing, bacon, tomatoes—holds up surprisingly well.

Nutritional Information

So, nutrition-wise, this salad’s pretty solid—especially if you’re looking for something high in protein without being too heavy or carb-loaded. I didn’t run it through a lab or anything, but here’s a rough breakdown (based on standard ingredients and four servings):

• Around 270-ish calories per serving
• Probably 30 grams of protein, give or take
• Somewhere around 12 grams of fat—mostly from the mayo and bacon
• Very low carb—maybe 5 or 6 grams tops
• Sugar? Minimal. Tomatoes are the only thing with any real sweetness here

Again, all this totally depends on the specific stuff you use. If you’re going with turkey bacon or a light mayo brand, the numbers shift. Full-fat? Higher fat count. That’s just how it works.

It’s not a “diet” food in the sad-salad sense—it’s more of a clean, balanced meal that leaves you full but not weighed down. And if you’re on Weight Watchers or tracking points, it’s usually low—but definitely plug it into your app if you’re counting. Everyone’s got their own version of “healthy.”

Is this considered low-carb or keto?

Yeah, it leans that way. It’s definitely low in carbs as-is, especially if you don’t eat it with bread. It’s not strict keto unless you use full-fat everything, but it’s close enough that most people on those plans make it work.

Frequently Asked Questions

Is a chicken BLT healthy?

Depends how you’re making it. The usual BLT with chicken, bacon, mayo, and bread? Tastes amazing, but can lean heavy if you’re not careful. What I like about this version is that it keeps the flavor but skips the stuff that weighs you down—no bread, lighter dressing, and lean chicken. So yeah, this one? I’d call it healthy without hesitation.

Is chicken salad healthy to lose weight?

It can be, for sure. Not all chicken salads are equal—some are drowning in mayo or packed with extras. But this one’s pretty balanced: lots of protein, not overloaded with fat, and definitely satisfying. It’s the kind of lunch that keeps you full but doesn’t leave you feeling like you need a nap after.

What’s a good substitute for mayonnaise in chicken salad?

Honestly? Greek yogurt. It’s got that creamy texture and a little tang, and it plays nice with mustard or seasonings. If you’re not into yogurt, mashed avocado works too—gives it a richer, earthy thing. You can even do half and half if you’re easing off mayo but not ready to let go completely.

How many calories in a chicken BLT salad?

Roughly 270 per serving, give or take. I’m not big on calorie counting every bite, but for this version—with light mayo, lean chicken, a reasonable amount of bacon—it’s pretty easy on the numbers. It feels like comfort food but still keeps things in check, which is kind of the point.

One Last Thing

Look, we’ve all made “healthy” recipes that promised flavor and delivered… sadness. This isn’t that.

This BLT chicken salad is one of those meals that sneaks into your weekly rotation and just sort of stays there. It’s easy. It’s satisfying. And you don’t need to hype yourself up to make it—it’s five steps, tops.

So if you’re over boring lunches or just want something that hits without the food guilt, try this out. Tweak it. Own it. And maybe stash a little extra bacon for emergencies (you’ll thank yourself later).

So if you’re over boring lunches or just want something that hits without the food guilt, try this out. Tweak it. Own it. And if you’re still hungry for more easy, flavor-packed ideas, check out my Tuna Tostadas Recipe: Your New Favorite 20-Minute Lunch — it’s another go-to that takes zero effort and delivers big time.