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)

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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 salad and adding chicken 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 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!
high protein meal idea in just 5 minutes BLT 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.
5 from 1 vote
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Course: lunch, Main Course
Cuisine: American
Keyword: Bacon, Lettuce, Tomato and chicken salad, BLT Chicken salad, BLT Salad
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1 serving
Calories: 255cal
Author: Amy Roskelley


  • 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: 255cal | Carbohydrates: 8g | Protein: 18g | Fat: 12g
Tried this recipe?Mention @healthbeet or tag #healthbeet!

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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  1. Looks amazing! Question: I’m not an avocado fan. Do you know what the calorie count is for the avocado so I can deduct if from the total count? Thank you!

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