Chicken BLT Salad

If you're anything like me, you love a good classic—but you also love giving it a healthy, everyday twist. That’s exactly what this BLT Chicken Salad is all about. It’s everything you love about the traditional BLT—crispy bacon, juicy tomatoes, and loads of flavour—plus the goodness of shredded chicken and a creamy Greek yoghurt dressing that makes every bite satisfying and seriously delicious.

This recipe is fresh, simple, and packed with protein and fibre, making it the perfect lunch, light dinner, or meal prep hero. Whether you're looking for something easy to throw together for a quick weekday meal or a hearty salad that feels a little special, this one ticks all the boxes.

And the best part? It’s so versatile. You can eat it straight from the bowl, pile it into lettuce wraps for a low-carb option, stuff it into a pita, or load it onto a slice of crusty sourdough. It’s the kind of meal you’ll make once and crave again and again.

Let's dive in!

WHY YOU'LL LOVE THIS BLT CHICKEN SALAD.

This isn’t your average salad. Here's why it’s such a winner:

• It’s fast and fuss-free. If you have leftover cooked chicken (or a BBQ chicken from the store), this comes together in about 15 minutes.

• It’s balanced. Protein from the chicken and bacon, fibre and nutrients from the kale and tomatoes, and healthy fats from the yoghurt-based dressing—everything your body needs to stay energised and satisfied.

• It’s meal-prep friendly. Make a big batch and enjoy it throughout the week. It stores beautifully!

• It’s customisable. No kale? Use spinach. Want extra veggies? Toss in some cucumber, corn, or avocado.

• It’s crowd-pleasing. Everyone loves the familiar BLT flavours—but with a wholesome upgrade.

LET'S TALK INGREDIENTS.

This BLT Chicken Salad is built on a foundation of simple, fresh ingredients that you probably already have in your fridge. Here’s what you’ll need:

FOR THE SALAD:

70g (2.5 oz) kale, deboned and chopped: Massaging it with olive oil makes it tender and delicious.

1 tsp. olive oil: For massaging the kale.

450g (1 lb) cooked chicken breast, shredded: Perfect use for leftovers or meal-prepped chicken.

6 slices of cooked bacon, chopped: Adds that irresistible smoky, savoury flavour.

150g (5.3 oz) cherry tomatoes, halved: Sweet, juicy pops of freshness.

½ small red onion, finely diced: Adds a sharp bite that balances the creamy dressing.

FOR THE DRESSING:

145g (5 oz) Greek yoghurt: Creamy, tangy, and full of protein.

1 tsp. ranch seasoning: Adds all the herby, savoury notes you love.

½ tbsp. lemon juice: A bright splash of acidity to wake up the flavours.

½ tsp. vinegar-based hot sauce: Adds just the right amount of kick (adjust to your spice preference).

STEP-BY-STEP: HOW TO MAKE IT.

1. Prepare the Kale

First things first: let’s tame the kale!

Put the chopped kale into a medium bowl, drizzle it with the olive oil, and use your hands to massage it for about three minutes. Massaging kale might sound funny, but trust me, it’s worth it. It softens the leaves, takes away any bitterness, and makes the kale silky and tender.

2. Mix the Salad Ingredients

In a large bowl, combine the shredded chicken, chopped bacon, cherry tomatoes, red onion, and your beautifully massaged kale. Give it a good toss so everything’s nicely distributed.

3. Make the Creamy Dressing

In a smaller bowl, whisk together the Greek yoghurt, ranch seasoning, lemon juice, and hot sauce until smooth and creamy. Taste it—you can always add a bit more hot sauce if you like a bigger punch of heat!

4. Dress the Salad

Pour the dressing over the chicken and veggie mixture, and stir well to coat everything evenly. Make sure every little piece is kissed with that creamy, zesty dressing.

5. Serve and Enjoy

You can dive straight in or let it chill in the fridge for 10-15 minutes to let the flavours meld together even more. Serve it on its own, in lettuce wraps, inside a whole-grain pita, or with a thick slice of crusty bread. However you serve it, you're going to love every bite.

TIPS FOR MAKING THE BEST BLT CHICKEN SALAD.

• Use good quality bacon. Thicker, nitrate free smoked bacon will give you the best flavour and texture.

• Shortcut it! Grab a rotisserie chicken from the supermarket to save time.

• Make it spicy. Add a pinch of cayenne or some extra hot sauce to the dressing if you love a bit of heat.

• Boost the veggies. Toss in diced cucumber, roasted corn, or sliced avocado for extra goodness.

• Make it dairy-free. Use a coconut-based yoghurt or your favourite dairy-free alternative.

• Meal prep like a pro. Keep the dressing separate until you're ready to eat if you’re prepping ahead to keep everything fresh and vibrant.

MEAL PREP AND STORAGE TIPS.

One of the reasons I love this salad so much is because it’s incredibly meal-prep friendly.

• Store the dressed salad in an airtight container in the fridge for up to 3 days.

• If you're prepping ahead, keep the dressing separate and toss it through just before serving.

• Refreshing tip: If the kale wilts a little after sitting, just toss it with a fresh squeeze of lemon juice before serving—it’ll perk right back up.

WHY THIS SALAD IS A HEALTHY EATING HERO.

Healthy eating is all about balance, and this BLT Chicken Salad has it in spades:

• High in protein to keep you full and fuelled

• Rich in fibre thanks to kale, tomatoes, and onions

• Lower in carbs but still totally satisfying

• Packed with flavour without relying on heavy dressings or loads of cheese

• Versatile and flexible to fit your dietary needs and preferences

It’s proof that healthy eating doesn’t have to mean boring salads or bland meals. It can be colourful, bold, filling, and fun.

MAKE IT YOUR OWN.

What I love about salads like this is how easy it is to customise them to your taste or whatever you have in the fridge:

Swap the chicken for turkey or even roasted tofu for a vegetarian version.

Add some grains like cooked quinoa, brown rice, or farro if you want it extra hearty.

Toss in more greens like rocket, spinach, or romaine for a bigger base.

Switch the dressing and try it with my easy Lemon Tahini Dressing or a classic balsamic vinaigrette for a totally different flavour vibe.

FINAL THOUGHTS.

This BLT Chicken Salad has quickly become one of my go-to recipes whenever I want something that feels a little indulgent but is actually nourishing and satisfying. It’s one of those meals that you’ll find yourself coming back to again and again, especially once you realise how easy it is to throw together.

Healthy eating doesn't have to mean boring. It doesn’t have to mean complicated recipes or missing out on your favourite foods. It’s about finding ways to enjoy real, wholesome ingredients that taste amazing—and this salad is the perfect example.

Whether you’re making it for a quick lunch, meal prepping it for the week, or serving it up for friends at a casual gathering, this salad brings all the fresh, vibrant, feel-good energy you need.

Trust me—your taste buds (and your body!) will thank you.

Ready to give it a try?
Head to your kitchen, whip up this BLT Chicken Salad, and let’s turn healthy eating into something you look forward to—one delicious, simple meal at a time.

And if you do make it, I’d love to see it! Tag me on Instagram @MichelleMitchellHealthCoach and show off your creation—I’m cheering you on every step of the way.