Name: Healthy BLT Chicken Salad
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 6 cups cooked chicken boneless skinless chicken breast, chopped (see poaching method below); 12 pieces center cut bacon (I use Oscar Mayer); 1 large red onion, chopped; 1 pint cherry tomatoes, halved; 1 bunch scallions, chopped; 1/2 cup light mayo; 3/4 cup plain non-fat Greek yogurt; 1 tablespoon apple cider vinegar; 1 tsp paprika; 1 tsp garlic powder; 1 tsp onion powder; 2-3 lbs chicken breast, raw; 1 tsp kosher salt; 1 tbsp peppercorns; 2 cloves garlic; 2 leaves bay leaves, dried

Introduction to Healthy BLT Chicken Salad

When it comes to lunch, it’s essential to find a balance between deliciousness and nutritional value, and that’s where the healthy BLT chicken salad comes in. This dish combines flavors you know and love from a classic BLT—without the guilt! Featuring turkey bacon, cherry tomatoes, and roasted red onions, it's a harmonious blend of fresh and savory ingredients that’ll leave your taste buds singing.

Why choose a healthy chicken salad? Not only is it a convenient option for meal prep, but it's also packed with lean protein to keep you full and satisfied throughout your busy day. Studies show that incorporating protein in your meals can help boost metabolism and promote muscle health (source: Journal of Nutrition). Plus, it’s extremely versatile and can be enjoyed on its own or piled high on whole grain bread for a scrumptious sandwich.

The healthy BLT chicken salad is perfect for those days when you’re craving something comforting but don’t want to compromise on health. With just 10 minutes of prep time, you can enjoy a flavorful, balanced meal that fits into your busy lifestyle. Ready to dive into the full recipe? Let's go!

Ingredients for Healthy BLT Chicken Salad

Key Ingredients You'll Need

To craft the perfect healthy BLT chicken salad, you'll want to gather some essential ingredients that bring flavor and nutrition to your dish:

6 cups cooked boneless, skinless chicken breast: This is your protein powerhouse, so feel free to poach it using our method for extra tenderness.
12 pieces of turkey bacon: This adds that delightful crunch you crave without the extra fat.
1 large red onion: Chopped and roasted, it offers a sweet, caramelized flavor that complements the other ingredients beautifully.
1 pint of cherry tomatoes: Halved, these provide a pop of freshness and color!
1 bunch of scallions: Chopped for a mild onion flavor.

Add to these a blend of light mayo, Greek yogurt, and spices like paprika and garlic powder for a creamy dressing.

Optional Add-ins for Extra Flavor

Consider these optional ingredients to elevate your healthy BLT chicken salad:

Avocado: For creaminess and healthy fats.
Lettuce: Crisp greens can enhance freshness.
Cheese: A sprinkle of feta or shredded cheddar can add a nice touch.

These small additions can take your salad to the next level while keeping it light and refreshing! Looking for more tips on cooking with chicken? Check out this resource for expert advice!

Step-by-step Preparation of Healthy BLT Chicken Salad

Creating a healthy BLT chicken salad at home can be a game-changer for your lunch routine. Not only is it packed with flavor, but it also incorporates nutritious ingredients that will keep you fueled throughout the day. Let’s walk through the easy preparation steps to make sure you create a delicious meal!

Gather and Prepare Your Ingredients

Before you dive into cooking, it’s essential to gather all your ingredients. This will streamline your process and make everything more enjoyable. Here’s what you’ll need:

Chicken: 6 cups of cooked, boneless, skinless chicken breast, chopped into pieces (consider poaching it yourself for extra flavor).
Turkey Bacon: 12 pieces, preferably center-cut for healthier options.
Vegetables: 1 large red onion (chopped), and 1 pint of cherry tomatoes (halved).
Scallions: 1 bunch (chopped).
Dressing Ingredients: ½ cup of light mayo, ¾ cup of plain non-fat Greek yogurt, 1 tablespoon of apple cider vinegar, and spices (1 teaspoon each of paprika, garlic powder, and onion powder).

Having everything ready will make this process smooth and enjoyable!

Roast Your Turkey Bacon and Onions

Preheat your oven to 425°F. Lay the strips of turkey bacon on a baking sheet, and toss the chopped red onion on the other side, seasoning with a pinch of salt and pepper. Roasting them together will infuse delightful flavors into your salad. Bake for about 15 minutes or until the bacon is crispy. The smell alone will have your taste buds dancing!

Mix the Dressing

While your turkey bacon and onions are roasting, it’s the perfect time to whip up the dressing. In a large mixing bowl, combine the light mayo, Greek yogurt, apple cider vinegar, and the spices (paprika, garlic powder, onion powder). Whisk these until they’re smooth and creamy. This dressing is a healthier alternative to traditional options and adds rich flavor to your salad.

Combine the Ingredients in a Large Bowl

Once the turkey bacon and onions have cooled down a bit, it’s time to get everything mixed together. In the same large mixing bowl with your dressing, add the halved cherry tomatoes, chopped scallions, and your chopped chicken. Stir everything together gently to ensure the chicken and veggies are evenly coated with the dressing.

Fold in the Crispy Turkey Bacon

Finally, it’s time to bring in the star of the show—your crispy turkey bacon! Chop or crumble it into pieces and fold it into the salad. This adds a satisfying crunch and a touch of indulgence without overshadowing the healthy profile of your BLT chicken salad.

And just like that, you’ve crafted a delicious, healthy meal that checks all the boxes! Serve it on a bed of greens, or enjoy it in a wrap. Whichever way you choose, you won’t be disappointed with this healthy BLT chicken salad!

Variations on Healthy BLT Chicken Salad

Southwest-Inspired Chicken Salad

Transform your healthy BLT chicken salad into a zesty Southwest treat! Simply swap in spicy chipotle seasoning for a smoky kick and add diced avocado for creaminess. Toss in black beans and corn for texture, and finish with a squeeze of lime juice. This vibrant version will make your taste buds dance while packing a nutritious punch. Perfect for a light lunch or a picnic!

Mediterranean Twist on Chicken Salad

For a Mediterranean flair, replace the turkey bacon with sun-dried tomatoes and feta cheese. Add diced cucumbers and Kalamata olives for a refreshing crunch. Season with oregano and drizzle with balsamic vinegar for an extra layer of flavor. This variation is not only delicious but also boasts the heart-healthy benefits of the Mediterranean diet. Looking for more healthy salad inspiration? Check out this resource on Mediterranean diets for ideas!

Cooking Tips and Notes for Healthy BLT Chicken Salad

Secret Tips for Perfectly Cooked Chicken

Achieving tender and juicy chicken for your healthy BLT chicken salad is simple. If you choose to poach your chicken, ensure the water is just at a gentle simmer, not a rolling boil—this keeps your chicken moist. Additionally, using a meat thermometer will guarantee you reach an internal temperature of 165°F. For added flavor, try seasoning the poaching water with herbs and spices, like thyme or rosemary.

How to Store Leftovers Properly

To keep your healthy BLT chicken salad fresh, store it in an airtight container in the fridge. It’s best when eaten within 3 days, but be sure to give it a good stir before serving to redistribute the flavors. For meal preppers, portioning out servings into individual containers can save you time during the week and make lunches a breeze. Trust me; this salad tastes even better the next day as the flavors meld together!

Serving Suggestions for Healthy BLT Chicken Salad

Best Ways to Serve Your Chicken Salad

For a delightful meal, serve your healthy BLT chicken salad on a bed of mixed greens or as a filling sandwich using whole-grain bread. You can also scoop it into lettuce wraps for a low-carb option that’s both nutritious and satisfying. A side of fresh fruit or veggie sticks will complement the flavors beautifully.

Creative Pairing Ideas

Elevate your meal with unique pairings, like avocado slices or fresh herbs such as basil or cilantro. If you're looking for a bit of crunch, consider adding croutons or toasted nuts. For a refreshing drink, unsweetened iced tea or flavored sparkling water will pair wonderfully with this classic dish. Try experimenting with different flavors to make it your own!

Time Breakdown for Preparing Healthy BLT Chicken Salad

Preparation Time

Get your ingredients ready in just 10 minutes! This includes chopping fresh veggies and measuring out your seasonings for a smooth cooking experience.

Cooking Time

The magic happens in the oven for about 20 minutes. While the turkey bacon crisps up, you can whip together the creamy base for your salad.

Total Time

In just 30 minutes, you'll have a delicious and nutritious healthy BLT chicken salad ready to enjoy! Perfect for a quick lunch or meal prep for the week ahead.

Nutritional Facts for Healthy BLT Chicken Salad

When it comes to the healthy BLT chicken salad, understanding its nutritional profile can help you make informed meal choices. Here's a quick breakdown:

Calories: Each serving packs approximately 322 calories, making it a satisfying yet light option.
Protein: With 41 grams of protein per serving, this salad helps support muscle health and keeps you feeling full longer.
Carbohydrates: It contains about 10 grams of carbohydrates, making it suitable for low-carb diets.

For more insights on how to balance your meals, check out Healthline's nutrition guidelines. Enjoy your salad with confidence!

FAQs About Healthy BLT Chicken Salad

Can I use canned chicken for this recipe?

Absolutely! Canned chicken can be a convenient and time-saving option for your healthy BLT chicken salad. Just make sure to drain it well before incorporating it into the salad. It offers a great way to cut down on prep time, especially for busy professionals looking to whip up a nutritious lunch in no time.

What can I use instead of Greek yogurt?

If you're not a fan of Greek yogurt or just want to substitute it, there are several alternatives you can try. Plain non-fat yogurt works well, or you might consider using a dairy-free option like almond or coconut yogurt. For a creamier texture, avocado could also be a delicious addition to keep your salad healthy and flavorful.

Is it okay to make this salad in advance?

Yes, making your healthy BLT chicken salad in advance is a fantastic idea! You can store it in the fridge for up to three days. Just be sure to keep it in an airtight container to maintain its freshness. This makes it a perfect choice for meal prepping, letting you enjoy quick and nutritious meals throughout the week!

Conclusion on Healthy BLT Chicken Salad

In summary, this healthy BLT chicken salad is the perfect addition to your lunch routine. Not only does it bring together delicious flavors, but it also packs a nutritious punch for a balanced meal. For an easy prep, try making a larger batch for the week ahead! Your taste buds will thank you, and you will love the health benefits. Ready to impress your friends and family? Dive into this refreshing recipe today!