Protein-Rich BLT Chicken Salad Meal Prep

Finding a satisfying lunch that’s both healthy and easy to pack for busy workdays can feel like mission impossible. Between back-to-back meetings, tight deadlines, and the temptation to grab fast food, getting a good midday meal often falls to the bottom of our priority list.

That’s where this BLT chicken salad meal prep comes to the rescue: it’s quick to put together on Sunday afternoon, stays fresh all week long, and combines all the flavors we love from the classic sandwich in a lighter, protein-packed version that’ll keep you going strong until dinner time.

What Kind of Rotisserie Chicken Should I Use?

When it comes to rotisserie chicken, you’ve got options at pretty much every grocery store these days. The classic plain or original seasoned chicken works great for this recipe, but lemon-herb or garlic-flavored varieties can add an extra layer of taste too. If you’re grabbing one from the store, look for a chicken that feels heavy for its size and has golden-brown (not dark brown) skin – this usually means it’s fresh and hasn’t been sitting under the heat lamp too long. Don’t worry if you can only find cold rotisserie chicken in the refrigerated section – it’ll work just as well in this salad. For the easiest shredding, pull your chicken apart while it’s still slightly warm, and mix both white and dark meat for the best flavor.

Options for Substitutions

This BLT chicken salad is pretty flexible and you can switch things up based on what you have:

• Rotisserie chicken: No rotisserie chicken? You can use any cooked chicken – try canned chicken, leftover grilled chicken breast, or even cook your own by poaching chicken breasts. Just make sure it’s well-shredded or chopped.
• Bacon: Center-cut bacon can be swapped with regular bacon, turkey bacon, or even pre-cooked bacon bits. If you’re looking to make it lighter, you could use turkey bacon, though the taste will be slightly different.
• Greek yogurt and mayonnaise: Feel free to adjust the ratio of Greek yogurt to mayo based on your preference, or use all of one or the other. You could also try using mashed avocado for some of the mayo to make it even healthier.
• Ranch seasoning: Out of ranch seasoning? Mix together 1 teaspoon each of dried dill and garlic powder, plus 1/2 teaspoon each of onion powder and dried parsley.
• Cherry tomatoes: Any type of fresh tomato works here – just dice them into small pieces. If fresh tomatoes aren’t in season, you can leave them out.
• Avocado: If avocado isn’t ripe or available, you can skip it or replace it with diced cucumber for that fresh crunch.

Watch Out for These Mistakes While Cooking

The biggest challenge when making BLT chicken salad is preventing your avocados from turning brown – combat this by tossing them in a bit of lemon juice before mixing, or better yet, add them fresh to each portion right before eating. Soggy bacon can ruin the texture of your meal prep, so make sure to cook it until extra crispy and store it separately, adding it to your portions just before serving. Another common mistake is overdressing the salad – start with less mayo and yogurt than you think you need, as you can always add more, but too much will make your chicken salad watery as it sits in the fridge. For the best flavor development, let the seasoned chicken mixture chill for at least an hour before adding the tomatoes and avocados, and remember to taste and adjust the seasoning after it’s cold since chilled foods often need a bit more salt and pepper.

What to Serve With BLT Chicken Salad?

This BLT chicken salad is perfect for easy lunches, and there are so many tasty ways to serve it! The simplest option is to pile it onto your favorite bread – I love it on toasted sourdough or wrapped in a soft tortilla. For a low-carb lunch, try serving it in lettuce cups or on top of fresh mixed greens with extra cherry tomatoes on the side. You can also pair it with some crunchy sides like pickle spears, kettle chips, or fresh cucumber slices to round out your meal. If you’re meal prepping, pack some whole grain crackers separately to keep them crispy until lunchtime.

Storage Instructions

Keep Fresh: This BLT chicken salad stays good in the fridge for 3-4 days when stored in an airtight container. For meal prep, I recommend keeping the avocado separate and adding it just before serving to prevent browning. The tomatoes can also be stored separately if you prefer them fresh and crisp.

Meal Prep Tips: Divide the chicken salad into individual portions in meal prep containers. Pack the avocado and tomatoes in separate small containers or compartments. The bacon tends to soften over time, so you might want to store extra crispy bacon bits separately and sprinkle them on top just before eating.

Make Ahead: You can prep most components of this salad up to a day in advance. Mix the chicken with the Greek yogurt, mayo, and seasonings, then store the prepped bacon, tomatoes, and green onions separately. This way, you can quickly assemble fresh portions throughout the week.

Preparation Time	15-20 minutes
Cooking Time	0-5 minutes
Total Time	75-85 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1200-1400
• Protein: 90-100 g
• Fat: 80-90 g
• Carbohydrates: 30-40 g

Ingredients

• 4 cups shredded rotisserie chicken
• 8 pieces of center-cut bacon, chopped
• 1/2 cup plain greek yogurt (or replace with mayonnaise entirely)
• 1/3 cup mayonnaise
• 1 tablespoon ranch seasoning mix
• 1/2 teaspoon freshly cracked black pepper
• 1/3 cup diced green onions
• 2/3 pint cherry tomatoes, halved or quartered
• 1 diced avocado

Step 1: Prepare the Dressing

In a large mixing bowl, combine the mayonnaise and Greek yogurt.

Whisk them together until you have a smooth and creamy base.

Next, add your choice of seasonings to the mixture.

Whisk the dressing again to ensure the seasonings are evenly distributed throughout.

Step 2: Combine the Main Ingredients

Add the cooked chicken, crispy bacon pieces, and chopped green onions into the bowl with the dressing.

Mix well to ensure each ingredient is evenly coated in the creamy dressing.

This will create the foundation of your chicken salad.

Step 3: Incorporate the Tomatoes

Gently fold in the diced tomatoes, ensuring that they are evenly mixed throughout the salad.

This step will add a fresh flavor and a splash of color to your chicken salad.

Step 4: Taste and Adjust Seasonings

Once everything is mixed together, take a moment to taste the chicken salad.

Adjust the seasonings as necessary to suit your personal preference.

This step ensures that your chicken salad is seasoned to perfection.

Step 5: Add Avocado and Serve

When you are ready to serve, add the diced avocado to the chicken salad.

Gently toss it into the desired portion of the salad, or leave the avocado in a single layer on top if you prefer.

This addition provides a creamy texture and rich taste.

Step 6: Chill and Store

Place the chicken salad into an airtight container and store it in the refrigerator for at least 1 hour before serving.

This chilling time allows the flavors to meld together, enhancing the overall taste.

Serve chilled and enjoy your freshly made chicken salad!