Weight Loss Tips

Easy Protein Packed BLT Chicken Salad : ObesityHelp



August 19, 2022

This delicious BLT Chicken Salad is a quick and healthy meal you need to add to your menu! This protein-packed recipe uses turkey bacon, pre-cooked chicken, avocado, tomato, and lettuce.

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, adding chicken, and making a salad out of it is so much better (and healthier!). So, for this salad, I used:

  • For the “B” of 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 microwaved them for 1 minute 40 seconds, between two sheets of paper towel.
  • For the “L” of 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: Although 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: lawyer! Simply because avocado is delicious with bacon, lettuce and tomatoes!

Prepare your salads in advance!

I like having all the ingredients ready to make a salad. It helps me eat it more often and keeps me from eating less healthy foods. Some of my tips include:

  • Buy pre-chopped bagged salad!
  • Keep cooked chicken handy. I usually make it on Sunday night and can use it for different meals throughout the week.
  • Have access to a rotisserie chicken. If I’m not making chicken on the weekends, I like to buy a rotisserie chicken to include in a variety of meals.
  • Prepare all the salad! Recently I was on a local TV spot for pre-made salad kits! Check out the salad kit tutorial here. Although I haven’t shared the BLT on this post, it would be easy to make a salad kit for the BLT Chicken Salad!

Easy Protein BLT Chicken Salad

Recipe from: Amy Roskelley of Health Beet
Makes 1 serving
Preparation: 5 minutes


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


  1. Assemble the salad starting with the lettuce.
  2. Add all the ingredients on top of the lettuce.
  3. Finish with the dressing and toss to eat.


calories 230; Carbohydrates 20 grams; Big 9 grams; Protein 25 grams

This recipe is brought to you by Amy Roskelley of Health Beet

blt chicken salad
Amy Roskelley


Amy Roskelley is a health and fitness professional with a Bachelor of Science in Community Health from BYU. She is a Certified Personal Trainer (ACE), Certified Personal Chef (IAP), and Certified Nutrition and Wellness Consultant (AFPA). She is the founder of the health and fitness blog, Health Beet and the creator of many low calorie recipes, author of weight loss books. Read more articles from Amy!

Disclaimer: If you have specific dietary restrictions, allergies, or a nutritional plan that you are following, be sure to read the ingredient list before consumption. All information on ObesityHelp.com is for informational purposes only. The information is not intended to replace or replace consultation with a qualified healthcare professional. Please contact a healthcare professional with any questions or concerns.


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