BLT Chicken Salad

This BLT Chicken Salad takes a classic flavor combination and transforms it into a hearty, protein-packed dish that’s perfect for any time of day. Crisp bacon, juicy chicken, and fresh vegetables come together with a creamy, tangy dressing for a dish that’s as satisfying as it is delicious.

Whether you serve it as a standalone salad, tuck it into a wrap, or pile it high on toast, this recipe is endlessly versatile and guaranteed to please. With minimal prep time and simple ingredients, it’s ideal for busy weeknights, meal prep, or sharing at your next gathering.

Full Recipe:

Ingredients:

• 3 cups cooked chicken, shredded or diced
• 6 slices crispy bacon, crumbled
• 2 cups cherry tomatoes, halved
• 2 cups Romaine lettuce, chopped
• 1/2 cup red onion, thinly sliced
• 1/2 cup mayonnaise
• 2 tablespoons sour cream
• 1 tablespoon Dijon mustard
• 1 tablespoon fresh lemon juice
• Salt and black pepper to taste

Directions:

1. In a large mixing bowl, combine the cooked chicken, crumbled bacon, cherry tomatoes, chopped Romaine lettuce, and red onion. Toss gently to combine.
2. In a small bowl, whisk together the mayonnaise, sour cream, Dijon mustard, and fresh lemon juice until smooth. Season with salt and black pepper to taste.
3. Pour the dressing over the chicken and vegetable mixture. Toss gently to ensure everything is evenly coated.
4. Serve immediately or chill in the refrigerator for 30 minutes before serving. Enjoy as a salad, sandwich filling, or wrap.

Prep Time: 15 minutes | Cooking Time: 10 minutes | Total Time: 25 minutes
Kcal: 320 kcal | Servings: 4 servings

History and Inspiration

The BLT Chicken Salad is inspired by the classic BLT sandwich, which stands for Bacon, Lettuce, and Tomato. This salad takes those familiar flavors and elevates them by adding tender, protein-rich chicken and a creamy homemade dressing. It’s a versatile dish that embodies the satisfying crunch and savory flavor of a BLT in a lighter, salad-friendly form.

Customization Tips

1. Protein Variations: While this recipe uses chicken, you can easily substitute it with turkey, grilled shrimp, or even tofu for a vegetarian twist.
2. Dressing Options: Swap the mayonnaise and sour cream dressing with Greek yogurt for a healthier alternative. You can also try vinaigrettes or ranch dressing for different flavor profiles.
3. Vegetable Additions: Add cucumbers, avocados, or shredded carrots for extra freshness and crunch.

Serving Ideas

1. Wrap It Up: Use the BLT Chicken Salad as a filling for wraps or burritos for a portable meal option.
2. Stuffed Avocados: Hollow out avocados and stuff them with the salad for a creative and visually appealing presentation.
3. Bread or Toast: Serve the salad over a slice of toasted sourdough or in a baguette for a hearty sandwich version.

Dietary Adaptations

• Keto-Friendly: This salad is naturally low-carb, making it ideal for those on a ketogenic diet. To reduce carbs even further, skip the tomatoes or use less dressing.
• Gluten-Free: As written, the recipe is gluten-free, provided you check labels on store-bought ingredients like mayonnaise and mustard.

Storage and Meal Prep

1. Make Ahead: This salad can be made ahead of time and stored in the refrigerator for up to 3 days. However, for maximum freshness, store the dressing separately and mix just before serving.
2. Lunchbox-Friendly: Pack this salad in airtight containers for an easy grab-and-go lunch. Add the dressing right before eating to avoid soggy lettuce.

Fun Fact

The BLT sandwich, first popularized in the early 20th century, became an American household favorite due to its simplicity and irresistible combination of flavors. This salad version maintains that timeless appeal while offering a more wholesome and modern way to enjoy it.

Nutritional Benefits

This BLT Chicken Salad is not only delicious but also offers a range of nutritional benefits:

• Protein Power: The chicken provides a lean source of protein, essential for muscle repair and keeping you full longer.
• Healthy Fats: Crispy bacon adds flavor, while the dressing can be customized to include healthier fats like avocado or olive oil.
• Vitamins and Antioxidants: Tomatoes and Romaine lettuce are rich in vitamins A, C, and K, along with fiber and antioxidants that promote overall health.

Why You’ll Love This Recipe

1. Quick and Easy: This salad comes together in under 30 minutes, making it perfect for busy weeknights or meal prep.
2. Crowd-Pleaser: Whether it’s a casual family dinner or a gathering with friends, this salad is a hit with everyone.
3. Versatile: Enjoy it as a standalone dish, a sandwich filling, or even as part of a wrap.

Pairing Suggestions

This salad pairs beautifully with a variety of dishes:

• Crusty Bread: Serve with garlic bread or toasted baguette slices to complement the creamy dressing.
• Soups: Pair it with a light soup like tomato bisque or chicken noodle for a comforting meal.
• Drinks: For beverages, consider a chilled glass of iced tea, lemonade, or a crisp white wine.

Tips for Perfect Results

1. Use Fresh Ingredients: Fresh, ripe tomatoes and crisp lettuce make a world of difference in the flavor and texture of the salad.
2. Cook Bacon Just Right: Opt for bacon that’s crispy but not overly crunchy to ensure a perfect texture balance.
3. Homemade Dressing: Making the dressing from scratch allows you to adjust the flavor to your liking. Add a pinch of garlic powder or smoked paprika for an extra kick.

Variations to Try

1. Avocado BLT Chicken Salad: Add diced avocado for a creamy and nutritious boost.
2. Spicy Kick: Mix in a dash of hot sauce or chopped jalapeños for some heat.
3. BLT Pasta Salad: Toss in cooked pasta, like penne or bowtie, for a heartier version of the dish.

Fun Fact About BLT Flavors

The classic BLT combination of bacon, lettuce, and tomato became a culinary icon in the mid-20th century due to its simplicity and irresistible balance of flavors. This salad builds on that timeless appeal, incorporating chicken to elevate the dish into a complete and satisfying meal.

Common Questions About the Recipe

1. Can I use rotisserie chicken?
   Absolutely! Rotisserie chicken is a convenient option that saves time and adds flavor.
2. How can I store leftovers?
   Store leftovers in an airtight container in the refrigerator for up to 3 days. For best results, keep the dressing separate and add it just before serving.
3. Is this salad gluten-free?
   Yes, this salad is naturally gluten-free. Just make sure the mayonnaise and mustard you use are certified gluten-free if needed.

Conclusion

The BLT Chicken Salad combines the classic flavors of crispy bacon, tender chicken, and fresh vegetables in a creamy, satisfying dish perfect for any meal. Its versatility and quick prep make it ideal for lunch, dinner, or gatherings. With endless customization options and a naturally low-carb, gluten-free profile, this salad is sure to become a go-to favorite. Try it today and enjoy its delicious simplicity!