BLT Chicken Salad {5 Minute high protein meal idea!}

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This delicious BLT chicken salad is a quick and healthy meal you must add to your menu! This high protein recipe uses turkey bacon, pre-cooked chicken, avocado, tomato, and lettuce. Get all the details to make it today!

BLT Salad with nutrition info (Large)

For 255 calories, this BLT chicken salad is perfect for lunch. I made it yesterday and can’t wait to have it again.

What are the ingredients in a BLT Chicken salad?

A traditional BLT is bacon, lettuce, and tomatoes on bread. This sandwich is a favorite for so many people, including me! But, making a BLT, and adding chicken and making it into a salad is so much better (and healthier!). So, for this salad, I used:

  • For the “B” in the BLT chicken salad, I used Turkey bacon! You can use regular bacon, but Turkey bacon is low in fat, and still tastes great. I used two strips (50 calories total), and cooked it in the microwave for 1 minute, 40 seconds, between two sheets of paper towels.
  • For the “L” in the BLT chicken salad, I used lots of lettuce! This creates the bed of your Bacon, lettuce, tomato, salad.
  • For the “T” in the BLT, I used grape tomatoes, and sliced them. I love grape tomatoes! Such a delicious, low calorie addition to any salad.
  • EXTRA: While not usually in a BLT sandwich, for the salad, I added some pre-cooked chicken I had in the fridge. I cooked a bunch of chicken this weekend in my instant pot, and it shredded beautifully. It was perfect for this salad.
  • EXTRA: Avocado! Just because avocado tastes great with bacon, lettuce, and tomatoes!
BLT salad vertical

Make ahead salad prep ideas!

I love having all the ingredients ready to make a salad. This helps me to eat it more often and stops me from eating less healthy food. Some of my tricks include:

  • Buying bagged salad pre–chopped!
  • Keeping cooked chicken on hand. I’ll usually make some on Sunday night, and be able to use it for different meals throughout the week.
  • Having access to a rotisserie chicken. If I don’t prep some chicken on the weekend, I like to buy a Rotisserie chicken to include with a variety of meals. (check out 19 Ideas for shredded chicken here)
  • Pre make the entire salad! Recently I was on a local TV spot for pre-made salad kits! Check the salad kit tutorial here. While I didn’t share the BLT on that post, it would be easy to create a salad kit for the BLT chicken salad!

BLT Chicken Salad

This BLT Chicken salad is ready in 5 minutes! You'll love this high protein lunch idea with added turkey bacon, avocado, lettuce, and chicken.
Prep Time5 mins
Total Time5 mins
Course: lunch, Main Course
Cuisine: American
Keyword: Bacon, Lettuce, Tomato and chicken salad, BLT Chicken salad, BLT Salad
Servings: 1 serving
Calories: 255kcal
Author: Amy Roskelley
ProteinLow Carb


  • 2 slices turkey bacon cooked
  • 2 ounces chicken, cooked (or rotisserie chicken) (or rotisserie chicken)
  • 1/2 medium avocado (or 30 grams)
  • 1 cup cherry tomatoes sliced
  • 2 cups lettuce chopped or shredded
  • 2 tablespoons Bolthouse Ranch Dressing


  • Assemble the salad by starting with the lettuce.
  • Add all the ingredients to the top of the lettuce.
  • Finish with the dressing and toss to eat.


Serving: 1salad | Calories: 255kcal | Carbohydrates: 8g | Protein: 18g | Fat: 12g

Let me know in the comments if you make this BLT chicken salad!

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Bite of a healthy BLT salad

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High protein meal idea BLT salad

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