Can I make this salad dairy-free?

Absolutely! For the dressing, use dairy-free yogurt and mayo. Skip the mozzarella or replace it with your favorite dairy-free cheese alternative. The salad will still be delicious and satisfying without the cheese component.

How can I make this salad more filling?

To make this salad even more substantial, consider adding cooked quinoa, brown rice, or farro to the mix. These whole grains will add fiber and make the salad more satisfying. You could also increase the amount of protein by adding more chicken or including hard-boiled eggs.

Is there a shortcut for busy weeknights?

Yes! Use rotisserie chicken instead of cooking chicken from scratch—just toss it with the seasonings and a bit of olive oil. Use pre-cooked bacon or bacon bits, and pre-washed, pre-chopped romaine lettuce. Pre-shredded cheese can replace the cubed mozzarella if you're really in a hurry.

Can I prepare this for a party or potluck?

This salad is perfect for gatherings! For best results at a party, keep the dressing separate and toss just before serving. You can prepare all components up to a day ahead and store them separately in the refrigerator. For a potluck presentation, consider layering the ingredients in a clear glass bowl for visual appeal.

Healthy Creamy Chicken BLT Salad Recipe

Name: Healthy Creamy Chicken BLT Salad Recipe
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: American
Ingredients: 3 tbs Greek yogurt; 1 tbs mayo of choice; 1 tbs ketchup; Salt and pepper to taste; 2 chicken breasts, diced; 1 tbs oil; 1/2 tsp paprika; 1/2 tsp chili powder; 1/2 tsp onion powder; 1/2 tsp garlic powder; 1/2 tsp dried oregano; Salt and pepper to taste; 1 heart romaine lettuce, sliced thinly; 6 strips bacon, cooked and chopped; 4 mini cucumbers, sliced; 1½ cup corn kernels; 5 oz fresh mozzarella, cubed; 1 pint cherry tomatoes, halved and juices squeezed out

This Healthy Creamy Chicken BLT Salad is a game-changer for your meal rotation! Packed with seasoned chicken, crispy bacon, fresh veggies, and a light creamy dressing, it delivers all the comfort of a classic BLT sandwich in a nutritious, protein-rich salad that comes together in just 40 minutes. It’s the perfect balance of indulgence and wholesome ingredients that will satisfy your cravings while keeping your healthy eating goals on track.

Why You’ll Love This Recipe

Perfect Balance of Flavors: The combination of savory bacon, juicy chicken, and fresh vegetables creates an incredible flavor profile that hits all the right notes.
Protein-Packed: With chicken, bacon, and mozzarella, this salad will keep you satisfied for hours without weighing you down.
Quick and Simple: Despite its impressive presentation, this salad comes together in just 40 minutes, making it perfect for busy weeknights or meal prep.
Lighter Take on a Classic: All the flavors of a BLT sandwich but in a healthier, fresher format that you can feel good about enjoying regularly.

Ingredients You’ll Need

Greek yogurt: The star of our lightened-up dressing, providing creaminess and tangy flavor while keeping things protein-rich and lower in fat than traditional dressings.
Mayo: Just a touch adds richness to the dressing without overloading on calories. Choose your favorite variety – regular, light, or avocado oil based.
Ketchup: Adds a subtle sweetness and tomato flavor that ties the whole dressing together. Look for one without high fructose corn syrup if possible.
Chicken breasts: The main protein source that makes this salad satisfying and filling. Dice them small for even cooking and better distribution throughout the salad.
Spice blend: The combination of paprika, chili powder, onion powder, garlic powder and oregano transforms ordinary chicken into something spectacular with minimal effort.
Romaine lettuce: Provides the perfect crisp base with enough structure to stand up to the other ingredients. The slight bitterness balances the rich components.
Bacon: The essential BLT element that adds smoky, salty goodness. Cook it until crisp for the best texture contrast in the salad.
Cucumbers: Add refreshing crunch and hydration to balance the rich ingredients.
Corn kernels: Bring natural sweetness and sunny color to the mix. Fresh, frozen (thawed), or even grilled corn all work beautifully.
Fresh mozzarella: Creates creamy pockets of mild dairy goodness throughout the salad. The soft texture contrasts beautifully with the crisp vegetables.
Cherry tomatoes: The “T” in BLT, adding juicy bursts of flavor. Squeezing out the seeds prevents the salad from becoming watery.

Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Variations

Protein Swaps

Substitute grilled salmon, shrimp, or even hard-boiled eggs for the chicken. For a vegetarian version, use roasted chickpeas or crispy tofu in place of the chicken and bacon.

Cheese Options

Try crumbled feta, cubed cheddar, or blue cheese crumbles instead of mozzarella for a different flavor profile.

Veggie Additions

Add avocado chunks for healthy fats, red onion for zip, or bell peppers for extra crunch and color. Swap in kale or spinach for some or all of the romaine for added nutrients.

Dressing Tweaks

Add a minced garlic clove, a squeeze of lemon juice, or a dash of hot sauce to the dressing for extra flavor. For a different direction entirely, try a honey mustard or ranch-style dressing.

How to Make Healthy Creamy Chicken BLT Salad

Step 1: Prepare the Dressing

In a small bowl, whisk together the Greek yogurt, mayo, and ketchup until smooth and well combined. Season with salt and pepper to taste. The dressing should have a light pink hue and a creamy consistency. Set aside to let the flavors meld while you prepare the other components.

Step 2: Season and Cook the Chicken

Place diced chicken in a bowl and drizzle with oil, tossing to coat each piece evenly. In a small dish, combine paprika, chili powder, onion powder, garlic powder, dried oregano, salt, and pepper. Sprinkle this seasoning mixture over the chicken and toss until each piece is well coated. Heat a large pan over medium-high heat and add the seasoned chicken pieces. Cook for 3-4 minutes per side until golden brown and cooked through (internal temperature of 165°F). Remove from heat and set aside.

Step 3: Prepare the Salad Components

While the chicken cooks, prepare your vegetables. Slice the romaine lettuce into thin strips, halve the cherry tomatoes and gently squeeze out their seeds (to prevent a watery salad) before cutting them in half again. Slice the cucumbers, cube the mozzarella, and chop the cooked bacon into bite-sized pieces.

Step 4: Assemble the Salad

In a large serving bowl, combine the sliced romaine, chopped bacon, cucumber slices, corn kernels, mozzarella cubes, and halved cherry tomatoes. Add the cooked, seasoned chicken to the bowl while still slightly warm (this will slightly soften the cheese for a delightful textural contrast).

Step 5: Dress and Serve

Pour the prepared dressing over the salad ingredients and gently toss everything together until evenly coated. Serve immediately for the best texture and flavor experience, or divide into individual portions for meal prep.

Pro Tips for Making the Recipe

Cook bacon in advance: Save time by cooking bacon ahead and storing it in the refrigerator, or use pre-cooked bacon in a pinch.
Season aggressively: Don’t be shy with the chicken seasonings—they need to stand up to all the other flavors in the salad.
Temperature matters: The contrast between warm chicken and cool ingredients creates a more interesting eating experience than an entirely cold salad.
Prep components separately: For meal prep, store the dressing, chicken, and salad components separately and assemble just before eating.
Balance is key: Make sure each serving has a good mix of all ingredients for the full BLT experience in every bite.

How to Serve

Main Meal

Serve this hearty salad as a complete meal in a large bowl. For extra staying power, add some crusty bread on the side or wrap the salad in a whole grain tortilla for a delicious wrap.

Portioning

For a dinner party, consider serving individual portions in wide, shallow bowls to showcase all the colorful ingredients. This presentation method ensures everyone gets a perfect balance of components.

Garnishes

Top each serving with additional fresh herbs like basil or chives, a sprinkle of everything bagel seasoning, or a few extra bacon crumbles for bacon lovers.

Make Ahead and Storage

Storing Leftovers

Store dressed salad in an airtight container in the refrigerator for up to 24 hours. For longer storage (up to 3 days), keep the dressing separate from the salad ingredients and combine just before serving.

Meal Prep

This salad is perfect for meal prep! Prepare all components separately and store in individual containers in the refrigerator. Each morning, assemble a portion in your lunch container, keeping the dressing in a small separate container until ready to eat.

Freezing

The chicken component can be cooked, cooled, and frozen for up to 3 months. Thaw overnight in the refrigerator before adding to your fresh salad ingredients.

Reheating

If you prefer warm chicken in your salad, you can quickly reheat the pre-cooked chicken in a microwave for 30-45 seconds before adding to your salad.

FAQs

Can I make this salad dairy-free?

Absolutely! For the dressing, use dairy-free yogurt and mayo. Skip the mozzarella or replace it with your favorite dairy-free cheese alternative. The salad will still be delicious and satisfying without the cheese component.
How can I make this salad more filling?

To make this salad even more substantial, consider adding cooked quinoa, brown rice, or farro to the mix. These whole grains will add fiber and make the salad more satisfying. You could also increase the amount of protein by adding more chicken or including hard-boiled eggs.
Is there a shortcut for busy weeknights?

Yes! Use rotisserie chicken instead of cooking chicken from scratch—just toss it with the seasonings and a bit of olive oil. Use pre-cooked bacon or bacon bits, and pre-washed, pre-chopped romaine lettuce. Pre-shredded cheese can replace the cubed mozzarella if you’re really in a hurry.
Can I prepare this for a party or potluck?

This salad is perfect for gatherings! For best results at a party, keep the dressing separate and toss just before serving. You can prepare all components up to a day ahead and store them separately in the refrigerator. For a potluck presentation, consider layering the ingredients in a clear glass bowl for visual appeal.

Final Thoughts

This Healthy Creamy Chicken BLT Salad brings together everything you love about a classic BLT sandwich in a nutritious, satisfying salad form. The combination of perfectly seasoned chicken, crispy bacon, and fresh vegetables dressed in a lightened-up creamy dressing creates a meal that feels indulgent while still being good for you. Whether you’re looking for a quick weeknight dinner, meal prep option, or a crowd-pleasing dish for your next gathering, this versatile salad delivers on all fronts. Give it a try tonight – your taste buds and your body will thank you!