BLT Chicken Salad – The Ultimate Meal Prep Dish
This BLT Chicken Salad is a high-protein, creamy, and delicious meal perfect for sandwiches, wraps, or dipping with chips. Packed with crunchy bacon, juicy tomatoes, creamy avocado, and tender rotisserie chicken, it’s a low-carb, keto-friendly meal that’s both satisfying and easy to make.
Ingredients (Serves 4)
Protein & Produce
✅ 4 cups rotisserie chicken, shredded or chopped
✅ 8 strips center-cut bacon, cooked and crumbled
✅ ⅔ pint grape tomatoes, diced
✅ 1 avocado, diced
✅ ⅓ cup green onions, chopped
Dressing
✅ ⅓ cup mayonnaise
✅ ½ cup plain Greek yogurt
✅ 1 tbsp ranch seasoning
✅ ½ tsp freshly cracked black pepper
Instructions
Step 1: Cook the Bacon
- In a skillet, cook the bacon over medium heat until crispy.
- Transfer to a paper towel-lined plate to drain excess grease. Once cool, crumble into small pieces.
Step 2: Prepare the Dressing
- In a large mixing bowl, whisk together mayonnaise, Greek yogurt, ranch seasoning, and black pepper until smooth.
Step 3: Assemble the Salad
- Add the shredded chicken, diced tomatoes, crumbled bacon, and green onions to the bowl with the dressing. Toss until well combined.
- Gently fold in the diced avocado to prevent it from getting mashed.
Step 4: Serve & Enjoy!
- Serve immediately or refrigerate for up to 3 days.
- Enjoy it as a wrap, sandwich, dip with chips/crackers, or over lettuce for a low-carb option.
Tips & Variations
✅ Make It Spicy – Add a dash of hot sauce or sprinkle in red pepper flakes.
✅ Low-Calorie Option – Use all Greek yogurt instead of mayo for a lighter version.
✅ Extra Crunch – Toss in chopped celery or sliced almonds for more texture.
✅ Dairy-Free – Replace Greek yogurt with dairy-free yogurt or extra mayo.
✅ Meal Prep Friendly – Store in an airtight container for up to 3 days (add avocado fresh before serving).
Nutritional Information (Per Serving, Approximate)
- Calories: 350
- Protein: 38g
- Carbs: 9g
- Fats: 18g
- Fiber: 4g
Health Benefits
🥑 Healthy Fats – Avocado and bacon provide essential fats for energy.
🐔 High Protein – Chicken and Greek yogurt support muscle growth and satiety.
🍅 Rich in Antioxidants – Tomatoes contain vitamin C and lycopene for immune support.
💪 Gut-Healthy Probiotics – Greek yogurt helps with digestion.
Q&A
Q: Can I use canned chicken instead of rotisserie?
A: Yes! Just drain it well and shred before mixing.
Q: How do I keep the avocado from browning?
A: Toss it with a bit of lemon juice before adding to the salad.
Q: Can I make this ahead of time?
A: Yes! Store it in the fridge and add avocado fresh before serving.
Would you like any additional variations or serving ideas? 😊