Introduction
Who says you need bacon to enjoy the classic flavors of a BLT? This lighter BLT Chicken Salad delivers all the fresh, satisfying taste you love—Packed with juicy chicken, sweet cherry tomatoes, crisp lettuce, and a smoky, creamy dressing, this recipe proves you don’t need meat to make a flavor-packed, protein-rich lunch.
Perfect for meal prep, quick sandwiches, or salads, this version keeps things simple, fresh, and adaptable—whether you’re avoiding pork, eating lighter, or just want a veggie-forward twist. Ready in just 15 minutes, it’s the ultimate no-fuss meal that doesn’t skimp on taste.
Let’s make a BLT Chicken Salad that’s so good, you won’t even miss it!
Table of Contents
Why You’ll Love This BLT Chicken Salad
Looking for a quick, protein-packed lunch that’s bursting with flavor? This BLT Chicken Salad combines juicy chicken, fresh tomatoes, and crunchy lettuce—all tossed in a creamy, tangy dressing. Perfect for sandwiches, wraps, or salads, it’s a crowd-pleaser that takes just 15 minutes to make!
Ingredients (Serves 4)
Main Salad Components
✔ 2 cups cooked chicken (shredded or diced) – rotisserie chicken works great!
✔ 1 cup cherry tomatoes (halved) – or diced Roma tomatoes
✔ 2 cups romaine lettuce (chopped) – or butter lettuce for tenderness
✔ 1/2 avocado (diced, optional) – for creaminess
✔ 1/4 cup red onion (thinly sliced, optional) – adds a nice bite
Crunchy Add-Ins
✔ 1/4 cup sunflower seeds – for nutty crunch
✔ 2 tbsp toasted pepitas (pumpkin seeds) – extra texture
✔ 1/4 cup diced cucumber (optional) – for freshness
Creamy Smoky Dressing
✔ 1/2 cup Greek yogurt or mayo (or a mix!)
✔ 1 tbsp Dijon mustard
✔ 1 tsp lemon juice (or apple cider vinegar)
✔ 1/2 tsp smoked paprika – gives that “BLT” smokiness
✔ 1/4 tsp garlic powder
✔ Salt & black pepper to taste
Optional Boosters
Dash of hot sauce (if you like heat!)
2 tbsp chopped fresh herbs (parsley, dill, or chives)
1/4 cup crumbled feta cheese (for saltiness)
Step-by-Step Instructions
1️⃣ Prep the Chicken
- Use rotisserie chicken for ease, or cook 2 chicken breasts (seasoned with salt, pepper, and a pinch of smoked paprika for extra flavor). Shred or dice.
2️⃣ Chop the Veggies
- Halve the cherry tomatoes, chop the lettuce, dice the avocado (if using), and thinly slice red onion.
3️⃣ Make the Dressing
- In a bowl, whisk together Greek yogurt/mayo, Dijon, lemon juice, smoked paprika, garlic powder, salt, and pepper. Taste and adjust!
4️⃣ Combine Everything
- In a large bowl, toss the chicken, tomatoes, lettuce, avocado, red onion, and seeds with the dressing.
5️⃣ Serve & Enjoy!
Pile onto whole-grain bread for a sandwich, stuff into a wrap, or serve over mixed greens for a salad.
Chef’s Tips & Variations
🔹 Meal Prep Friendly – Stores well for 3 days in the fridge!
🔹 Low-Carb Option – Serve in lettuce cups instead of bread.
🔹 Extra Crunch – Add diced cucumbers or celery.
FAQs
How long will chicken salad last?
3-4 days in an airtight container. Keep it chilled to prevent spoilage.
What does BLT salad stand for?
Lettuce and Tomato—the classic trio with a chicken twist!
Is a chicken BLT healthy?
Yes! High in protein and customizable (use Greek yogurt instead of mayo).
What to put on a BLT salad?
Try avocado, red onion, or a sprinkle of feta for extra flavor!
How do you keep chicken salad fresh?
Store in a sealed container with a paper towel to absorb moisture.
How long is chicken salad good for?
Up to 4 days if refrigerated properly.
BLT Chicken Salad – The Ultimate Easy & Delicious Lunch!
Ingredients
- 2 cups cooked chicken
- 1 cup cherry tomatoes (halved)
- 2 cups romaine lettuce (chopped)
- 1/2 avocado (diced, optional)
- 1/4 cup red onion (thinly sliced, optional)
- 1/4 cup sunflower seeds
- 2 tbsp toasted pepitas (pumpkin seeds)
- 1/4 cup diced cucumber (optional)
- 1/2 cup Greek yogurt or mayonnaise
- 1 tbsp Dijon mustard
- 1 tsp lemon juice
- 1 tsp smoked paprika
- 1/4 tsp garlic powder
- Salt and black pepper to taste
Instructions
- Prep the chicken (use rotisserie or cook 2 seasoned chicken breasts). Shred or dice.
- Chop all vegetables: halve tomatoes, chop lettuce, dice avocado (if using), and slice red onion.
- Make dressing: Whisk together Greek yogurt/mayo, Dijon, lemon juice, smoked paprika, garlic powder, salt, and pepper.
- In a large bowl, combine chicken, vegetables, and seeds. Add dressing and toss gently.
- Serve as a sandwich, wrap, or salad. Garnish with extra seeds if desired.
Final Thought: Why This BLT Chicken Salad Deserves a Spot in Your Recipe Rotation
At the end of the day, the best recipes are the ones that save you time without sacrificing flavor—and this BLT Chicken Salad does exactly that. It’s the kind of dish that feels indulgent (thanks to that crispy bacon!) but comes together in minutes, making it perfect for busy weekdays, meal prep, or even last-minute gatherings.
What I love most about this recipe is how versatile it is. Serve it between two slices of crusty bread for the ultimate sandwich, scoop it onto crisp lettuce for a low-carb option, or pack it in a wrap for an on-the-go lunch. Plus, with simple ingredient swaps, you can make it healthier, creamier, or even spicier—tailored exactly to your taste.
So, the next time you’re staring into the fridge wondering what to make, remember: this BLT Chicken Salad is your secret weapon. Easy, delicious, and always a hit—what more could you ask for?
Now, it’s your turn! Give this recipe a try, and let me know in the comments—what’s your favorite way to enjoy it? Sandwiches? Wraps? Straight out of the bowl? 😉 Happy cooking!