Description
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.
Ingredients
Scale
- 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
Instructions
- 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.
Notes
- 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!
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Salad
- Method: Mixing and roasting
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 320
- Sugar: 3g
- Sodium: 900mg
- Fat: 22g
- Saturated Fat: 6g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 28g
- Cholesterol: 75mg
Keywords: Healthy BLT Chicken Salad