This BLT Chicken Salad is a fresh, healthy take on the classic chicken salad. It combines shredded chicken with the flavors of a BLT—crispy bacon, juicy tomatoes and crisp greens—tied together with a tangy Greek yogurt-based dressing. Ideal for meal prep, packed lunches, or a fast weekday meal, this salad delivers about 30 g of protein per serving and plenty of satisfying texture and flavor.

Lunch on the Go!

Meal prepping a flavorful lunch makes busy days easier — and when it tastes like a BLT, it’s even better. This BLT chicken salad is simple to prepare, stores well, and travels nicely in containers or jars. It’s an excellent option if you want a portable, protein-forward lunch that feels indulgent but remains nutritious.

BLT Chicken Salad Ingredients

This recipe yields approximately 4 servings and includes wholesome, easy-to-find ingredients. The salad provides roughly 30 grams of protein per serving when made as directed.

• 1 lb. cooked, shredded chicken breast
• 6 slices bacon, cooked and chopped
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely diced
• 1 cup chopped kale, stems removed (massaged)
• 1 teaspoon olive oil
• 1/2 cup plain Greek yogurt
• 1 teaspoon ranch seasoning
• 1/2 tablespoon lemon juice
• 1/2 teaspoon vinegar-based hot sauce, or to taste

Serving Suggestions

This BLT chicken salad is versatile. Here are a few simple ways to serve it for variety and convenience:

• Mason Jars: Layer greens in the bottom of a jar, add the chicken salad on top, seal and go. Mason jars are great for grab-and-go lunches and keep ingredients fresh until you’re ready to eat.
• Bento Boxes: Portion the salad into a compartment of a glass or plastic bento box alongside raw veggies, fruit and a crunchy side for a balanced meal prep lunch.
• Wraps: Spoon the salad into a soft tortilla with extra greens and roll into a wrap. Soft wheat or flour tortillas typically wrap more easily than corn tortillas.
• Chips or Crackers: Use tortilla chips, hearty crackers, or vegetable chips as dippers for a crunchy, snackable option.

Other Healthy Chicken Salad Ideas

• Southwest Chicken Salad
• Four Easy Healthy Chicken Salad Variations
• Thai Peanut Chicken Salad

BLT Chicken Salad

This BLT Chicken Salad offers a fun twist on traditional chicken salad. Combine shredded chicken, Greek yogurt, bacon, cherry tomatoes and massaged kale for a satisfying, protein-packed lunch that’s easy to prepare and great for meal prep.

By: Emily Richter

Prep: 20 mins • Total: 20 mins • Servings: 4

Ingredients

• 1 lb. cooked, shredded chicken breast
• 6 slices bacon, chopped
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely diced
• 1 cup chopped kale, stems removed
• 1 teaspoon olive oil
• 1/2 cup plain Greek yogurt
• 1 teaspoon ranch seasoning
• 1/2 tablespoon lemon juice
• 1/2 teaspoon vinegar-based hot sauce, or to taste

Instructions

1. Make the massaged kale: place the chopped kale in a medium bowl and drizzle with 1 teaspoon olive oil. Use your hands to massage the oil into the leaves for 3–5 minutes, until the kale softens and reduces in volume.
2. Combine the main ingredients: in a large bowl, combine the shredded chicken, chopped bacon, halved cherry tomatoes, diced red onion and the massaged kale. Toss to mix evenly.
3. Make the dressing: in a small bowl, whisk together the plain Greek yogurt, ranch seasoning, lemon juice and hot sauce until smooth and well combined.
4. Finish the salad: pour the dressing over the chicken mixture and stir until everything is evenly coated. Taste and adjust seasoning or hot sauce as desired.

Tips & Notes

Storage: Store the salad in an airtight container in the refrigerator for up to 4–5 days. If preparing for meal prep, keep extra dressing separate and add just before serving for maximum freshness.

Make it vegetarian: swap shredded chicken for cooked chickpeas or a plant-based chicken alternative and omit the bacon or use a vegetarian bacon substitute.

Customize: add diced avocado, cucumber, or a sprinkle of crumbled cheese if you prefer. For extra crunch, top with toasted seeds or chopped nuts just before serving.

Nutrition (per serving)

Calories: 229 kcal, Carbohydrates: 6 g, Protein: 30 g, Fat: 10 g, Fiber: 1 g, Sugar: 3 g.

Nutrition information is an approximation and will vary based on ingredients and portion sizes.