If you’re searching for a crave-worthy lunch or light dinner, look no further than this BLT Chicken Salad with a Healthy Twist. Juicy chicken, crisp bacon, and the signature BLT veggies get tossed with a creamy, tangy dressing that’s secretly lightened up — so you can indulge in every comforting bite, guilt-free!
Why You’ll Love This Recipe
- Classic Combo, Healthier Spin: This salad delivers all the savory, familiar flavors of a classic BLT, with lighter ingredient swaps that keep things fresh and guilt-free.
- Protein-Packed and Satisfying: Between the juicy chicken and Greek yogurt, every serving is hearty enough to power you through your afternoon without weighing you down.
- Super Easy Meal Prep: Just a few simple steps, and you’ve got a big bowl ready for lunches, potlucks, or quick summer dinners.
- Vibrant Crunch and Color: Cherry tomatoes, scallions, and roasted red onion add fresh bursts of flavor (and gorgeous color) in every bite!
Ingredients You’ll Need
What’s magical about BLT Chicken Salad with a Healthy Twist is how simple, honest ingredients come together to create a salad that’s truly crave-worthy. Each one adds a special note — from juicy chicken to zesty scallions — so don’t skimp!
- Cooked Chicken Breast: Poached for tenderness and ease, this is the hearty star that brings lean protein and soaks up all of those bold flavors.
- Center Cut Bacon: Baked until perfectly crisp, it gives that unmistakable smoky crunch — while still being a lighter option.
- Red Onion: Roasting the onion alongside the bacon mellows out its bite and adds just the right hint of sweetness.
- Cherry Tomatoes: Their juicy pop and vibrant color are essential for a “BLT” twist, and they make every forkful extra fresh.
- Scallions: For a fresh, oniony kick that’s milder and more herbaceous than red onion alone.
- Light Mayo: Helps form a creamy base for the dressing (along with Greek yogurt!), but light mayo keeps things lighter.
- Plain Nonfat Greek Yogurt: Whips up the dressing so it’s ultra-creamy, adds protein, and gives a gentle tang.
- Apple Cider Vinegar: A subtle punch of acid to wake up all the flavors and balance the creamy texture.
- Paprika, Garlic Powder, Onion Powder: These simple spices add warmth, savory depth, and a little color to the salad’s dressing.
- Poaching Seasonings: Salt, peppercorns, garlic, and bay leaves — these add subtle flavor to the chicken as it cooks, making it more delicious than plain old boiled chicken!
Variations
One of the best things about BLT Chicken Salad with a Healthy Twist is how easy it is to riff on! Feel free to use what you have, adapt for any diet, or just play with flavors — a salad like this is pure invitation for creativity.
- Avocado Upgrade: Fold in a diced ripe avocado just before serving for creamy pops and extra healthy fats.
- Low-Carb Version: Swap out the cherry tomatoes for diced cucumber or serve over a bed of leafy greens for an even lighter bite.
- Dairy-Free Dressing: Use all mayo or your favorite dairy-free yogurt so everyone at the table can enjoy it.
- Spice It Up: A pinch of cayenne or chopped fresh jalapeño adds a little kick that’s fantastic with the smoky bacon.
- Vegetarian Twist: Try vegan bacon or chickpeas to keep things plant-based while holding on to all those BLT vibes.
How to Make BLT Chicken Salad with a Healthy Twist
Step 1: Poach the Chicken for Maximum Juiciness
Start by poaching your chicken breasts with kosher salt, whole peppercorns, smashed garlic, and bay leaves. Cover everything with water, bring it to a boil, and then let it simmer gently (about 15–20 minutes, until the center is just cooked through). This gentle cooking infuses the chicken with subtle flavor and keeps it wonderfully moist, perfect for shredding or chopping into bite-sized pieces.
Step 2: Roast the Bacon and Red Onion
Preheat your oven and lay the bacon strips on one side of a baking sheet. On the other side, spread out the chopped red onion, misted with cooking spray and a sprinkle of salt and pepper. The bacon will turn irresistibly crisp while the onion caramelizes, lending mellow sweetness to your salad mix. This hands-off approach saves time and makes cleanup easy!
Step 3: Whip Up the Healthy Creamy Dressing
In a big mixing bowl, whisk together the light mayo, Greek yogurt, apple cider vinegar, paprika, garlic powder, and onion powder. The combo is creamy and flavorful, but delightfully light thanks to the yogurt — you won’t even notice you’ve cut back on extra fat and calories!
Step 4: Combine Everything and Serve
Add the cherry tomatoes, scallions, roasted red onion, and poached chicken into your bowl with the dressing. Gently toss to coat everything evenly. Last but not least, crumble the crispy bacon and fold it in. That’s it — BLT Chicken Salad with a Healthy Twist is ready to enjoy, whether you pile it onto a sandwich, stuff it in wraps, or simply dive in with a fork!
Pro Tips for Making BLT Chicken Salad with a Healthy Twist
- Optimal Chicken Texture: Don’t overcook your chicken! Remove it as soon as it hits 165°F so it stays tender and perfect for chopping (or shredding).
- Bacon & Onion, Together: Roasting the onions and bacon on the same sheet adds flavor depth and saves time — just watch the onions so they don’t get too brown before the bacon’s done.
- The Chilling Advantage: Letting the salad chill in the fridge for even 30 minutes allows the flavors to meld and the dressing to thicken for the ultimate creamy bite.
- Season to Taste: Always taste before serving and sprinkle with a touch of extra salt, pepper, or a dash more vinegar if your palate wants it brighter!
How to Serve BLT Chicken Salad with a Healthy Twist
Garnishes
Top your salad with a fresh sprinkle of chopped scallions, a dusting of extra paprika, or even some microgreens for a restaurant-worthy finishing touch. A little extra bacon crumble never hurts, and a wedge of lemon on the side adds a sunny note if you want even more brightness.
Side Dishes
This salad plays beautifully with crusty whole grain bread, crunchy seed crackers, or even a pile of crisp lettuce leaves if you want to wrap-and-roll. It’s also a crowd-pleaser with a simple fruit salad or a crisp cucumber spear on the side for refreshing crunch.
Creative Ways to Present
For an eye-catching meal, try spooning BLT Chicken Salad with a Healthy Twist onto toasted sandwich buns, stuffing it into pita pockets, or even serving it family-style on a big platter ringed with fresh veggies and baguette slices. Mini lettuce cups make fabulous finger food for parties, too!
Make Ahead and Storage
Storing Leftovers
Store any leftover BLT Chicken Salad with a Healthy Twist in an airtight container in the refrigerator. It’ll stay fresh and flavorful for up to three days — and the flavors often develop even more overnight, making tomorrow’s lunch extra delicious.
Freezing
Freezing isn’t recommended for this salad, as ingredients like Greek yogurt and tomatoes tend to get watery or separate once thawed. But fortunately, it’s so tasty you likely won’t have leftovers to freeze anyway!
Reheating
There’s no need to reheat — BLT Chicken Salad with a Healthy Twist is best served chilled or at cool room temperature. Just give it a gentle stir before serving to redistribute any juices and keep that amazing creamy texture.
FAQs
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Can I use rotisserie chicken instead of poached chicken?
Absolutely! Rotisserie chicken is a delicious, time-saving shortcut. Just remove the skin and shred or chop the meat before adding to your salad — it brings wonderful flavor and texture with barely any extra work.
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How do I make this chicken salad dairy-free?
Simply substitute the Greek yogurt with a quality dairy-free yogurt (like coconut or almond) and be sure your mayo is dairy-free as well. The salad stays just as creamy and flavorful!
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Can I prepare BLT Chicken Salad with a Healthy Twist ahead of time?
Definitely! In fact, making the salad a few hours (or even a day) ahead helps the flavors blend beautifully. Just save extra garnishes and bacon for right before serving if you love a crisp bite.
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What’s the best way to serve this if I’m hosting a brunch or potluck?
Try presenting the salad in a large bowl with little bowls of garnishes, lettuce cups, or slider buns on the side so guests can build their own. It makes for a fun, interactive meal and ensures everyone gets their favorite toppings!
Final Thoughts
If you’re ready to upgrade your lunch or turn heads at your next get-together, BLT Chicken Salad with a Healthy Twist is the delicious, wholesome answer. It’s a feel-good spin on a nostalgic favorite, easy to customize, and sure to disappear fast — I can’t wait for you to give it a try and make it your own!
Print
BLT Chicken Salad with a Twist Recipe
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 6 servings 1x
- Category: Salad
- Method: Baking, Stovetop
- Cuisine: American
- Diet: Low Calorie
Description
This Healthy BLT Chicken Salad is a delicious twist on the classic BLT sandwich, combining tender chunks of poached chicken with crispy bacon, cherry tomatoes, and a creamy, tangy dressing.
Ingredients
Poached Chicken:
- 2–3 lbs chicken breast
- 1 tsp kosher salt
- 1 tbsp peppercorns
- 2 cloves garlic
- 2 bay leaves, dried
Chicken Salad:
- 6 cups cooked chicken breast, chopped
- 12 slices center cut bacon
- 1 large red onion, chopped
- 1 pint cherry tomatoes, halved
- 1 bunch scallions, chopped
- 1/2 cup light mayo
- 3/4 cup plain non-fat Greek yogurt
- 1 tbsp apple cider vinegar
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tsp onion powder
Instructions
- Preheat the oven: to 425F.
- Cook Bacon: Lay bacon on a baking sheet with chopped red onion. Roast for 15 minutes until crispy.
- Mix Dressing: In a bowl, combine mayo, yogurt, vinegar, paprika, garlic, and onion powder.
- Assemble Salad: Add tomatoes, scallions, cooked onion, chicken, and bacon to the dressing. Mix gently.
- Poach Chicken: In a pot, cook raw chicken with salt, garlic, peppercorns, and bay leaves until internal temp reaches 165F.
Notes
- You can customize this salad with your favorite veggies or additional seasonings.
- Store leftovers in an airtight container in the fridge for up to 3 days.
Nutrition
- Serving Size: 1 serving
- Calories: 280
- Sugar: 3g
- Sodium: 600mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 7g
- Fiber: 1g
- Protein: 35g
- Cholesterol: 100mg
