I always looked forward to eating a classic BLT in summer, but recently had been dreaming about enjoying those favorite flavors as a salad instead of a sandwich. I created this BLT chicken salad on a whim for lunch one day and it is something I crave often, along with my BLT egg salad.

This salad is a quick meal prep lunch that’s refreshing and super satisfying. It’s the kind of no-fuss option I crave when it’s too hot to cook, but I still want something that feels a little special. Whether I’m scooping it with crackers, tucking it into a lettuce wrap, or wrapping it in a tortilla, this BLT chicken salad is a family favorite healthy recipe.
Recipe Highlights
Easy recipe: When I have shredded chicken on hand, this recipe requires no cook time and minimal prep time. After a quick stir together, it’s ready to eat in a total time of 10 minutes or less.
High-protein: Made with cooked chicken, crispy bacon, and a Greek yogurt-based dressing, this recipe is higher in protein than most chicken salads, making it easy to reach my daily protein goals. This salad is also a good source of healthy monounsaturated fat and provides some calcium, potassium, and vitamin C.
Meal prep-friendly: The leftovers keep well in the fridge, and I find they taste even better the next day.
Special diet friendly: This salad is naturally gluten-free, grain free, and nut free. And it can easily be modified to be dairy-free, if needed.
Some Main Ingredients
Here are a few of the primary ingredients to make this BLT chicken salad:
- Shredded chicken: I make this salad with cooked boneless, skinless chicken breast. However, shredded chicken thighs also work. To save time, I use leftover grilled chicken, grilled chicken, Instant Pot shredded chicken, blackened chicken, or store-bought rotisserie chicken, discarding the skin. I’ve even used canned chicken when I’m in a pinch. If I don’t have cooked chicken on hand and need to make some, I always follow this tried and true method for cooking the perfect chicken breast.
- Cooked bacon: I use regular thick-cut bacon and I cook it until it’s quite crispy, which is my preference. I’ve also tested this recipe with turkey bacon and it worked great.
- Grape tomatoes: Grape or cherry tomatoes are best, but a chopped roma or slicing garden tomato also works.
- Plain Greek yogurt: I use half mayo and half yogurt in the dressing to reduce the saturated fat and add a boost of protein. I like Siggi’s yogurt, and use the 4% fat variety since it contributes to a richer flavor and creamier consistency, but any brand and fat percentage will work.
- Mayo: I use this avocado oil mayo, which I always keep stocked in my pantry.
Find the ingredient list with exact measurements in the recipe card below.
Not All Bacon Is Created Equal
The quality of the bacon makes a big difference in recipes like this, where it’s one of the star ingredients. I always look for bacon that’s uncured, made from humanely raised pork, and free from added nitrates or nitrites. Thick-cut is usually my go-to for the best texture and flavor. A few of the brands I reach for most often are ButcherBox, Applegate, Pederson’s, and Niman Ranch. I find they consistently cook up crispy and flavorful without being overly greasy or salty.
Make It Dairy Free
To make this recipe dairy-free, omit the Greek yogurt and double the amount of mayonnaise. It still turns out rich and creamy with a delicious tangy flavor.
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“I agree, there is something so good about the combination of bacon, lettuce and tomatoes. Add chicken and call it heaven! I made this for lunch today – it was a hit with my family!”
~ Hélène D.
Serving Suggestions
One of the best things about this BLT chicken salad is its versatility. I typically enjoy it for lunch with a squeeze of lemon juice and pair it with my favorite crackers and some veggie sticks. It’s also excellent served between bread as a sandwich or as a wrap inside of a tortilla. Or, for lower-carbohydrate versions, it’s delicious inside lettuce cups or scooped over a bed of romaine lettuce or spinach.
For a well-rounded meal, I add sides like fresh fruit, my roasted vegetable fries, or these crispy potatoes.
Storage Directions
Like my other recipes with shredded chicken, this BLT salad is great to prepare in advance. I meal prep it for easy lunches and keep it fresh by storing individual servings in airtight containers. They stay fresh in the fridge for up to 3 days. Before eating, I give the salad a quick stir to redistribute the ingredients before serving. I don’t recommend freezing this dish, as the yogurt-based dressing separates once thawed.
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BLT Chicken Salad Recipe
Creamy, savory, and tangy, this BLT chicken salad recipe is a lightened-up higher-protein take on the classic sandwich. It’s ready to eat in 10 minutes with no cooking required when you use leftover chicken. Enjoy this salad as a family-friendly option for meal prep lunch recipes, picnics, and potlucks.
Ingredients
For the Salad:
- 2 ½ cups cooked shredded chicken
- 4 strips bacon, cooked to crisp and chopped
- ½ cup sliced cherry or grape tomatoes
- ¼ cup diced red onion
- 2 tablespoons chopped fresh chives or green onion
For the Dressing:
- ¼ cup mayonnaise
- ¼ cup plain Greek yogurt
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon fine salt
- ⅛ teaspoon black pepper
- Optional for topping: additional cooked chopped bacon and/or chopped chives
Instructions
- In a medium bowl combine the shredded chicken, cooked and chopped bacon, tomatoes, red onion, and chives; set aside.
- In a small bowl combine the mayo, yogurt, garlic powder, onion powder, salt, and pepper. Stir together until well combined.
- Pour the dressing over the salad ingredients, and stir until combined.
- If desired, garnish with additional bacon and chives. Serve with crackers, in a tortilla or lettuce wrap, as a sandwich, or over a bed of greens.
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Notes
For dairy free, omit the Greek yogurt and double the amount of mayonnaise.
Nutrition Information
- Serving Size: 1/4 of recipe or a scant 1 cup
- Calories: 258
- Fat: 16 g
- (Sat Fat: 3 g)
- Sodium: 671 mg
- Carbohydrate: 4 g
- (Fiber: 1 g
- Sugar: 1 g)
- Protein: 26 g
- Cholesterol: 62 mg
Dietary
Recipe Changelog
July 2025: We previously published a version of this salad that called for cubed chicken, more red onion, and a mayo-only dressing with fewer seasonings, and showed it served in lettuce wraps with avocado. Download the previous version here.
The photos in this post were taken by Megan McKeehan.
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Great recipe! Super east and the taste was spot on !
Perfect, Sally!