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

If you're on the hunt for a delicious and nutritious lunch option, look no further than the Healthy BLT Chicken Salad. This dish not only pays homage to the classic flavors of a traditional BLT sandwich but elevates it with a healthy twist that leaves you feeling satisfied without the guilt. The combination of roasted turkey bacon, crisp vegetables, and tender chicken creates a symphony of textures and tastes that will make your taste buds sing.

What makes the Healthy BLT Chicken Salad a game-changer for lunch? First and foremost, it's incredibly versatile and easy to prepare. You can whip it up in about 30 minutes, making it perfect for a quick meal prep for busy workdays. The nutritious ingredients, such as Greek yogurt and fresh scallions, give this salad a creamy texture without the excess calories found in traditional dressings. Plus, if you’re searching for healthier alternatives, the Mayo Clinic suggests yogurt-based dressings as a fantastic substitute for full-fat options.

Additionally, this salad is entirely customizable. You can enjoy it as a stand-alone dish or serve it on whole-grain bread for a satisfying sandwich. Whether you’re at your work desk or enjoying a picnic, this Healthy BLT Chicken Salad is not just a meal; it’s a lifestyle choice that makes eating healthy easy and fun!

Ingredients for Healthy BLT Chicken Salad

Creating a delicious and nutritious Healthy BLT Chicken Salad starts with the right ingredients. Here’s what you’ll need:

Cooked Chicken: 6 cups of boneless, skinless chicken breast, chopped into bite-sized pieces. Poaching it yourself can infuse flavor and keep it juicy.
Turkey Bacon: 12 pieces of center-cut turkey bacon for that crispy, smoky goodness, taking the place of traditional bacon while keeping things leaner.
Red Onion: 1 large red onion, chopped and roasted for added sweetness and depth.
Cherry Tomatoes: 1 pint of halved cherry tomatoes adds freshness and vibrant color.
Scallions: 1 bunch of chopped scallions for a mild onion flavor and crunch.
Light Mayo & Greek Yogurt: ½ cup of light mayo combined with ¾ cup of plain non-fat Greek yogurt creates a creamy, tangy base.
Flavor Enhancers: A tablespoon of apple cider vinegar along with paprika, garlic powder, and onion powder (1 teaspoon each) complete the flavor profile.

These simple, accessible ingredients not only make a wholesome meal but also ensure you enjoy every bite! For more insights, check out resources on healthy eating from Harvard Health.

Preparing Healthy BLT Chicken Salad

Creating a delicious healthy BLT chicken salad isn't just about throwing ingredients together—it’s a culinary adventure that brings flavor and nourishment right to your lunch table. Here’s a step-by-step guide to ensure your salad is both scrumptious and satisfying.

Gather all the ingredients

Before diving into cooking, it’s essential to have everything at your fingertips. Here’s what you'll need:

6 cups cooked boneless, skinless chicken breast, cut into pieces
12 pieces of center-cut turkey bacon
1 large red onion, chopped
1 pint cherry tomatoes, halved
1 bunch of scallions, chopped
½ cup light mayo
¾ cup plain non-fat Greek yogurt
1 tablespoon apple cider vinegar
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder

Also, don’t forget your cooking tools! You’ll need a sheet pan and a large mixing bowl. You might consider poaching your own chicken for the freshest flavor; it’s straightforward and worth the effort.

Roast the turkey bacon and red onion

Start by preheating your oven to 425°F. Lay your turkey bacon strips on a baking sheet. On the same sheet, add your chopped red onion, drizzle with a little cooking spray, and season with a pinch of salt and pepper. Roast them together for about 15 minutes or until the bacon is crisp and the onions are caramelized. This technique not only adds so much flavor but also creates that delightful texture crucial in a great salad.

Mix the dressing base

While your turkey bacon and onions are roasting, it’s the perfect time to whip up the dressing. In a large mixing bowl, combine light mayo, Greek yogurt, apple cider vinegar, paprika, garlic powder, and onion powder. Whisk these together until you have a creamy and smooth dressing that will marry beautifully with your salad ingredients.

Combine all ingredients in a large mixing bowl

Once everything is roasted perfectly and cooled down slightly, it’s time to bring it all together. Add the halved cherry tomatoes, chopped scallions, roasted onions, and cooked chicken to your mixing bowl. Gently fold in the chopped or crumbled turkey bacon to ensure every bite is packed with flavor.

Final touches and serving

Taste your healthy BLT chicken salad and adjust seasonings if necessary. Serve it chilled or at room temperature, making it perfect for meal prep. This salad can be enjoyed on its own or served in a sandwich or wrap for added creativity.

With its combination of textures and flavors, this healthy BLT chicken salad is destined to become one of your go-to lunch options. Enjoy your delightful creation and savor every bite! For more inspiration, check out related recipes on EatingWell or Healthline.

Variations on Healthy BLT Chicken Salad

Greek Yogurt-Based Variations

For a tangy twist on your healthy BLT chicken salad, consider using Greek yogurt with different flavor profiles. Try adding herbs like dill or basil, or even a sprinkle of lemon zest for brightness. You can also mix in a dash of sriracha or hot sauce for those who enjoy a little heat. This not only enhances the flavor but also increases the protein content, making your salad even more satisfying!

Additions for Extra Crunch

To elevate the texture of your healthy BLT chicken salad, think about tossing in extra crunchy ingredients. Chopped celery, water chestnuts, or even sliced radishes can add that perfect crunch. Have you tried adding sliced almonds or walnuts? They bring a delightful nutty flavor, and not to mention, they provide healthy fats! These additions can turn your salad into a well-rounded meal that keeps you full longer.

For some in-depth ingredient ideas and variations, check out sources like EatingWell and Healthline. Happy cooking!

Cooking tips and notes for Healthy BLT Chicken Salad

When making your healthy BLT chicken salad, consider using leftover chicken or rotisserie chicken for a time-saver. Also, feel free to experiment with your preferred yogurt; Greek yogurt adds creaminess and protein!

For the turkey bacon, aim for a brand that gives you that satisfying crunch. If you need a nutty flavor, toss in some toasted walnuts or pecans for added texture.

Lastly, don’t skip on the scallions—they're a great way to add freshness. Just remember, this salad tastes even better the next day, making it perfect for meal prep! Want some additional sides? Check out our guide on balanced lunch pairings!

Serving Suggestions for Healthy BLT Chicken Salad

When serving your healthy BLT chicken salad, think beyond the bowl! Here are a few tasty suggestions to elevate your meal:

Wrap it Up: Try wrapping the salad in whole grain or lettuce leaves for a fresh twist. This makes it perfect for on-the-go lunches!
Top it Off: Consider serving it over a bed of mixed greens or spinach. The freshness pairs beautifully with the creamy dressing.
Pair Perfectly: A side of fresh fruit or whole-grain crackers adds a nutritious crunch that complements this dish.
Meal Prep Friendly: Store leftovers in mason jars for quick, grab-and-go lunches throughout the week. Just layer the ingredients to keep everything fresh!

For more ideas on making healthy meals enjoyable, check out this guide on meal prepping. Enjoy your healthy BLT chicken salad!

Time Breakdown for Healthy BLT Chicken Salad

Preparation Time

In just 10 minutes, you can get everything prepped for your healthy BLT chicken salad. This includes chopping vegetables and mixing your dressings, making it a quick task for even the busiest of weekdays.

Cooking Time

The cooking time is about 20 minutes, perfect for roasting the turkey bacon and red onions until crispy and caramelized, adding a delightful depth of flavor to your dish.

Total Time

When you combine prep and cooking, you're looking at a total of 30 minutes to whip up this delicious salad. Now that's a speedy, nutritious meal ready for your lunch break!

For more quick recipes, check out EatingWell for some fresh lunch ideas!

Nutritional Facts for Healthy BLT Chicken Salad

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

Calories

Each serving has approximately 322 calories, making it a satisfying yet light option for lunch or dinner.

Protein

Packed with around 30 grams of protein, this salad not only fills you up but also supports muscle health, a key factor for active young professionals.

Sodium

With sodium content at about 800 mg, you can enjoy the savory flavors while keeping your sodium intake in check, especially if you opt for low-sodium turkey bacon.

For more insights into balanced eating, check out the USDA’s nutrition guidelines here. This healthy BLT chicken salad is a delicious way to fit nutritious choices into your busy lifestyle.

FAQ about Healthy BLT Chicken Salad

Can I use different types of protein?

Absolutely! While this healthy BLT chicken salad is fantastic with chicken, you can mix it up based on your preferences. Some great alternatives include turkey or rotisserie chicken for convenience. If you prefer vegetarian options, consider chickpeas or grilled tofu. Each protein will lend a unique flavor and texture to the dish, keeping it exciting meal after meal.

What are some ways to store leftovers?

To keep your healthy BLT chicken salad fresh, store it in an airtight container in the refrigerator for up to three days. If you have extra dressing, consider keeping it separate to maintain the textures. For longer storage, you can freeze portions in freezer-safe bags, but be mindful that crunchy ingredients like bacon may lose their texture when thawed.

How do I make it gluten-free?

Making this healthy BLT chicken salad gluten-free is simple! Ensure your mayo and any other condiments are certified gluten-free. Substitute any bread or crackers you might use for serving with gluten-free options, such as crisp lettuce leaves or gluten-free bread. It’s an easy way to adapt the recipe while still enjoying those delicious flavors!

Conclusion on Healthy BLT Chicken Salad

In summary, this healthy BLT chicken salad is a delicious and nutritious option that effortlessly combines flavor and wholesome ingredients. Perfect for meal prep or a quick lunch, it’s a satisfying dish packed with protein and veggies. Give it a try; your taste buds will thank you!