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Quick and Easy BLT Chicken Salad
Some days call for a meal that feels indulgent but comes together in less time than it takes to scroll your feed. This Quick and Easy BLT Chicken Salad is exactly that: tender shredded chicken, shatteringly crispy bacon, juicy burst tomatoes, and cool romaine, all folded into a creamy, smoky dressing that tastes like your favorite BLT sandwich got a serious protein upgrade.
This homemade chicken salad skips the bread and keeps all the flavor. Every bite delivers that salty-smoky bacon crunch against soft, pull-apart chicken and a tangy, creamy dressing with just enough garlic and smoked paprika to keep things interesting. It comes together in under 20 minutes start to finish, and it works just as well spooned into lettuce cups as it does piled onto toasted sourdough or tucked inside a wrap.
This is a quick, crowd-pleasing lunch that scales up effortlessly for meal prep, works for the whole family, and actually keeps well in the fridge for days.
Ready? Let’s build it.
WHY YOU’LL LOVE THIS RECIPE
- Ready in 20 minutes using rotisserie chicken for a no-fuss, high-protein meal any day of the week
- Creamy and smoky with a mayo-Greek yogurt dressing that is lighter than classic chicken salad but just as satisfying
- Loaded with texture thanks to crispy bacon bits, snappy celery, and juicy halved cherry tomatoes in every spoonful
- Naturally low-carb and gluten-free when served in lettuce cups, making it a smart choice for keto and Whole30 eaters
- Meal-prep champion since it stores beautifully in the fridge for up to 4 days and gets better as the flavors meld
- Endlessly versatile as a sandwich filling, wrap, cracker topping, or standalone salad bowl
INGREDIENTS
BLT Chicken Salad
| Ingredient | Amount |
|---|---|
| Cooked chicken breast, shredded or chopped | 3 cups (about 1 lb) |
| Bacon, diced and cooked until crisp | 6 slices |
| Cherry tomatoes, halved | 1 cup |
| Celery stalks, finely diced | 2 stalks |
| Red onion, finely diced | 1/4 cup |
| Green onions, sliced | 1/4 cup |
| Romaine or butter lettuce (for serving) | 4 large leaves or 1 head |
Creamy Dressing
| Ingredient | Amount |
|---|---|
| Mayonnaise (light or regular) | 1/3 cup |
| Plain Greek yogurt | 1/4 cup |
| Fresh lemon juice | 1 tablespoon |
| Dijon mustard | 1/2 teaspoon |
| Garlic powder | 1/2 teaspoon |
| Onion powder | 1/2 teaspoon |
| Smoked paprika | 1/2 teaspoon |
| Salt | 1/4 teaspoon |
| Freshly cracked black pepper | 1/4 teaspoon |
HOW TO MAKE IT
Total Time: 20 minutes | Servings: 4
- Cook the bacon (8 minutes). Dice the bacon into small pieces and add to a cold skillet over medium heat. Cook, stirring occasionally, for 6 to 8 minutes until each piece is deeply golden and crisp at the edges. Remove with a slotted spoon and drain on a paper towel-lined plate. Pro tip: Starting bacon in a cold pan renders the fat slowly and gives you evenly crispy pieces throughout rather than burnt edges with chewy centers.
- Make the dressing (2 minutes). In a small bowl, whisk together the mayonnaise, Greek yogurt, lemon juice, Dijon mustard, garlic powder, onion powder, smoked paprika, salt, and pepper until completely smooth. Taste and adjust: add more lemon for brightness, more paprika for smokiness.
- Prep the mix-ins (3 minutes). Halve the cherry tomatoes, finely dice the celery and red onion, and slice the green onions. If using rotisserie chicken, pull the meat into bite-sized shreds with two forks. Pro tip: Rotisserie chicken is the fastest shortcut here. One store-bought bird yields roughly 3 to 4 cups of shredded meat.
- Combine the salad (2 minutes). Add the shredded chicken, diced celery, red onion, and green onions to a large mixing bowl. Pour the dressing over and fold everything together gently until evenly coated. Add the cherry tomatoes and fold in carefully to keep them intact.
- Fold in the bacon last. Add the crispy bacon pieces right before serving and fold them in with a light hand. Adding bacon at the end preserves maximum crunch instead of letting it soften in the dressing.
- Serve your way. Spoon into romaine or butter lettuce cups, pile onto toasted sourdough, tuck into a wrap, or serve over a bed of crisp greens.
MACROS & NUTRITION TABLE
Per serving (recipe makes 4 servings, with full dressing, without bread or wrap)
| Nutrient | Amount |
|---|---|
| Calories | 320 kcal |
| Protein | 31 g |
| Total Carbohydrates | 6 g |
| Net Carbs | 5 g |
| Fat | 18 g |
| Fiber | 1 g |
| Sugar | 3 g |
| Sodium | 540 mg |
Note: Nutrition values were estimated using the USDA FoodData Central database and calculated per serving based on a 4-serving yield using light mayonnaise and non-fat Greek yogurt. Using full-fat mayo increases calories by approximately 40 kcal and fat by 4g per serving. Values are estimates and may vary based on specific brands, bacon thickness, and chicken preparation method.
PRO TIPS & VARIATIONS
Let it chill before serving. If time allows, cover the assembled salad and refrigerate for 30 to 60 minutes before serving. The dressing penetrates the chicken and the flavors deepen significantly in that short window.
Add avocado for richness. Dice half an avocado and fold it in right before serving for a creamy, buttery layer that makes this salad feel even more substantial. Add it last to prevent browning and mushiness.
Make-ahead strategy. Mix the dressing and prep the chicken and vegetables up to 24 hours ahead. Store separately in the fridge and combine 15 minutes before serving. Add bacon and avocado right at the table.
Storage. Store the assembled salad (without avocado) in an airtight container in the fridge for up to 4 days. Do not freeze.
Dietary variation (Whole30 + Keto). Use compliant mayo, skip the Dijon if it contains sugar, and serve strictly in lettuce cups. This version clocks in at under 5g net carbs per serving and fits both Whole30 and ketogenic eating plans.
SERVING SUGGESTIONS
- In butter lettuce cups for a low-carb, handheld lunch that looks stunning on a plate and keeps the meal light and fresh without any bread.
- On thick-cut toasted sourdough with a layer of ripe avocado spread on one side, where the creamy-smoky salad sits against the tangy, chewy bread for a next-level sandwich.
- Over a simple romaine Caesar base where the BLT chicken salad becomes the protein-rich topping on a heartier dinner bowl that is ready in under 5 minutes.
STORAGE & REHEATING
Refrigerator: Store in an airtight container for up to 4 days. The flavors deepen over time as the dressing absorbs into the chicken. Give the salad a quick stir before serving and taste for seasoning.
Avocado (if added): Store avocado separately and add fresh to each serving. Pre-mixed avocado browns and turns unpleasant within a few hours even in an airtight container.
Freezer: Do not freeze. The mayo-based dressing separates when frozen and thawed, turning the texture grainy and unappetizing. This salad is built for fresh eating and refrigerator meal prep only.
Food Safety: Do not leave this salad at room temperature for more than 2 hours. Discard any portion that has sat out longer, especially in warm weather.
FAQ SECTION
Q: Can I use rotisserie chicken for BLT chicken salad?
A: Rotisserie chicken is actually the best shortcut for this recipe. One standard store-bought bird yields 3 to 4 cups of tender, already-seasoned shredded meat that absorbs the creamy dressing beautifully. It cuts your prep time in half and delivers juicier results than plain poached chicken breast.
Q: How do I keep the bacon crispy in BLT chicken salad?
A: The key is adding the bacon right before serving rather than mixing it in during prep. The mayo-based dressing softens bacon quickly, so folding it in at the last moment preserves that shattering, golden crunch. If you are meal prepping, store the cooked bacon separately in a small bag and stir it in when you’re ready to eat.
Q: Is BLT chicken salad good for meal prep?
A: Yes, it is one of the best salads for weekly meal prep. The assembled salad stays fresh in an airtight container for up to 4 days in the refrigerator, and the flavor actually improves after a day as the dressing melds into the chicken. Just keep the bacon and any avocado separate until serving.
Q: What can I substitute for mayonnaise in this recipe?
A: Plain Greek yogurt makes the closest swap and keeps the dressing thick and creamy while cutting calories and boosting protein. You can also use avocado as a whole-food base by mashing it with lemon juice and garlic for a dairy-free, paleo-friendly version. Sour cream or buttermilk work well for a tangier, thinner dressing.
Q: How do I serve BLT chicken salad low-carb?
A: Spoon it into large romaine or butter lettuce cups for a crisp, handheld wrap with zero bread. You can also serve it over a bed of arugula or spinach for a full salad bowl, or eat it straight from the bowl with sliced cucumbers and celery sticks as dippers. This serving style keeps the meal under 6g of net carbs per portion.
CALL TO ACTION
If this Quick and Easy BLT Chicken Salad earns a spot in your weekly lunch rotation, drop a comment below and let me know how you served it. Did you go with the lettuce cups, load it onto sourdough, or take it to work in a meal prep container? I read every comment and genuinely love seeing how you make these recipes your own.
Save this recipe to your Pinterest boards right now so it is there waiting for you on those busy weekdays when you need something fast, filling, and full of flavor. And if someone in your circle is stuck in a sad desk-lunch rut, share this with them.
Next up: if this BLT Chicken Salad won you over, you are going to want to try my Creamy Avocado Chicken Salad. Same quick, no-fuss energy, same meal-prep friendliness, and an even creamier texture that pairs beautifully with everything from crackers to warm tortillas.
