Name: Easy Healthy BLT Chicken Salad for Guilt-Free Meal Prep
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Cuisine: American
Ingredients: 6 cups cooked chicken; 12 pieces 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 nonfat Greek yogurt; 1 tablespoon apple cider vinegar; 1 tsp paprika; 1 tsp garlic powder; 1 tsp onion powder; 1 tsp kosher salt; 1 tbsp peppercorns; 2 cloves garlic; 2 dried bay leaves

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Imagine a sun-drenched afternoon, surrounded by the laughter of family as a platter of Healthy BLT Chicken Salad makes its way to the picnic table. This delicious blend captures all the savory, satisfying flavors of a classic BLT but with a wholesome twist, making it a go-to for busy weeknights or leisurely lunches. Packed with roasted red onion, crispy bacon, and a creamy dressing that lightens the load with a mix of light mayo and Greek yogurt, this easy recipe is not just about taste—it’s your new meal-prep ally. Whether you’re looking for a family-friendly meal or a quick midweek pick-me-up, this salad offers a delightful escape from fast food monotony. Let’s dive into your new favorite, Healthy BLT Chicken Salad, that’s perfect for those craving healthy comfort food with all the tasty goodness!

Why choose Healthy BLT Chicken Salad?

Picture a dish that not only nourishes your body but tantalizes your taste buds—this delightful salad does just that. With smoky bacon whispering behind the brightness of roasted red onions and the juicy crunch of tomatoes, each bite is like a healthy embrace. It’s not just a meal; it’s a fresh and vibrant choice for your week, making lunchtime feel like a treat rather than a chore.

Ingredients

Full measurements are in the recipe card below.

For the Chicken
• Cooked Chicken – 6 cups; this is your main protein and can be poached, rotisserie, or canned.

For the Bacon & Onion
• Center Cut Bacon – 12 pieces; it adds a smoky, savory flavor and a crispy texture, so opt for high-quality bacon for the best result.
• Large Red Onion – 1, chopped; roasting this adds a sweet and savory flavor that enhances the salad’s overall profile.

For the Fresh Elements
• Cherry Tomatoes – 1 pint, halved; they provide bursts of freshness and sweetness with every bite.
• Scallions – 1 bunch, chopped; these bring a mild onion flavor that enhances the overall freshness of the salad.

For the Dressing
• Light Mayo – 1/2 cup; it offers creaminess while keeping the calories in check.
• Plain Nonfat Greek Yogurt – 3/4 cup; adds richness while lightening the recipe, helping to stretch the mayo.
• Apple Cider Vinegar – 1 tablespoon; this adds a nice tangy flavor that brightens the dish.
• Paprika – 1 tsp; adds a hint of smokiness that complements the bacon.
• Garlic Powder – 1 tsp; infuses a savory punch to the dressing.
• Onion Powder – 1 tsp; a lovely complement to the roasted onion and scallions.

For Poaching (Optional)
• Kosher Salt – 1 tsp; enhances the flavor of the chicken during poaching.
• Peppercorns – 1 tbsp; adds a delightful peppery bite.
• Garlic – 2 cloves; for deep, pungent flavor.
• Bay Leaves – 2 dried; these herbs infuse the poaching liquid with aromatic depth.

How to Make Healthy BLT Chicken Salad

Prep Bacon & Onion: Preheat your oven to 425°F. Lay out the bacon on a baking sheet and chop the red onion. Add the onion to the sheet, spraying with cooking spray and seasoning with salt and pepper. Roast for about 15 minutes, or until the bacon is crisp and the onion is tender. Set aside.
Make the Dressing: In a large mixing bowl, whisk together the light mayo, Greek yogurt, apple cider vinegar, paprika, garlic powder, and onion powder until smooth and creamy.
Combine Ingredients: Add the halved cherry tomatoes, chopped scallions, roasted red onion, and cooked chicken to the dressing. Gently stir everything together until well combined, ensuring every ingredient is coated.
Fold in Bacon: Chop or crumble the crispy bacon and carefully fold it into the chicken salad mix, allowing the smoky flavor to mingle throughout.
Poaching Chicken Method (Optional): If you chose to poach the chicken instead, place raw chicken breasts in a large pot with kosher salt, dried bay leaves, garlic, and peppercorns. Cover the chicken with water and bring it to a boil. Once boiling, reduce to a simmer, cover the pot, and cook for 15-20 minutes, or until the internal temperature reaches 165°F for perfectly moist chicken.

Optional: Serve the salad on a bed of greens for an extra fresh touch.

Exact quantities are listed in the recipe card below.

Expert Tips for Healthy BLT Chicken Salad

Perfect Poaching: Use a meat thermometer to ensure your chicken reaches 165°F. This guarantees moist and tender chicken, making your Healthy BLT Chicken Salad truly irresistible.
Roast for Flavor: Don’t skip roasting the red onion! This step caramelizes the natural sugars, adding depth and sweetness that elevate your salad.
Quality Counts: Choose high-quality bacon for a richer flavor. It might be tempting to cut corners, but the flavor difference is worth it!
Creative Substitutions: If you’re short on time, rotisserie or canned chicken can be great alternatives. Just make sure to cut it into bite-sized pieces for best texture.
Dressing Consistency: Adjust the dressing to your taste. For a creamier texture, add a bit more Greek yogurt—this makes for a luscious Healthy BLT Chicken Salad that everyone will enjoy!

How to Store and Freeze Healthy BLT Chicken Salad

Fridge: Keep your Healthy BLT Chicken Salad in an airtight container for up to 3 days. This helps retain its freshness while the flavors continue to meld together.

Freezer: While freezing is not recommended for salads with dressing, if you choose to freeze the chicken separately, it can be stored for up to 3 months in a freezer-safe container. Thaw in the fridge before combining with fresh ingredients.

Reheating: If using poached chicken from the freezer, thaw overnight in the fridge, then gently reheat in the microwave until warmed through—ideal for quick meal prep!

Packing for Lunch: For lunch, pack the salad in a portable container to enjoy cold. Pair it with crackers or fresh veggies for a satisfying meal!

FAQs About Healthy BLT Chicken Salad

Q: How to make chicken salad with bacon?
A: To make chicken salad with bacon, combine cooked chicken, crispy bacon, fresh vegetables like tomatoes and onions, and a dressing of light mayo and Greek yogurt for a creamy finish.

Q: Is there such a thing as a BLT salad?
A: Yes! A BLT salad typically includes bacon, lettuce, and tomatoes, often with additional ingredients like chicken and a creamy dressing, recreating the beloved flavors of a BLT sandwich.

Q: What to put in chicken BLT?
A: A chicken BLT typically features cooked chicken, crispy bacon, fresh lettuce, juicy tomatoes, and a tangy dressing, seamlessly blending all those classic flavors into your centerpiece salad.

Q: Is a chicken BLT healthy?
A: A chicken BLT can be healthy, especially when made with lean chicken, low-fat dressings, and fresh vegetables, offering a delicious meal without compromising your dietary goals, like in this Healthy BLT Chicken Salad.

Q: What can I add to chicken salad to give it more flavor?
A: For extra flavor in chicken salad, try adding roasted vegetables, spices like smoked paprika, crunchy nuts, or using different herbs and citrus juices to brighten the dish.

Q: How does Rachael Ray make chicken salad?
A: Rachael Ray often incorporates a variety of ingredients and flavors, emphasizing freshness with herbs, sauces, and mix-ins to create a vibrant, crowd-pleasing chicken salad.