Fresh Tomato BLT Chicken Salad Lettuce Wraps

Growing up, BLTs were my go-to sandwich every summer. Mom would slice fresh tomatoes from our garden, and the smell of bacon would fill the kitchen. These days, I’m trying to cut back on bread, but I still crave those classic BLT flavors. That’s when I started making these BLT chicken salad lettuce wraps.

It’s funny how a simple swap – using lettuce instead of bread – can make such a difference. The crisp lettuce gives that same satisfying crunch, and the chicken adds protein that keeps me full longer than the original. Plus, there’s something fun about eating with your hands, even as a grown-up.

What Kind of Lettuce Should I Use?

While this recipe calls for romaine lettuce, you’ve actually got several good options for your lettuce wraps. Romaine is a popular choice because its long, sturdy leaves make perfect boats for holding the chicken salad, and they provide a satisfying crunch. Boston or butter lettuce works great too – these varieties have softer, cup-shaped leaves that fold easily around fillings without breaking. If you’re looking for maximum crunch, iceberg lettuce is another solid option, though the leaves can be a bit trickier to separate intact. Just make sure whatever lettuce you choose is fresh and crisp – you’ll want to give the leaves a good wash and pat them completely dry before using them as wraps.

Options for Substitutions

This fresh and tasty recipe has plenty of room for swaps if you need them:

• Chicken breast: You can use rotisserie chicken or leftover turkey instead. Canned chicken works too, though it might be a bit more watery – just drain it well.
• Bacon: Turkey bacon works great for a lighter option. You could also use pre-made bacon bits in a pinch, or even swap in diced ham.
• Greek yogurt: Regular plain yogurt can work, but strain it first through a coffee filter to remove excess liquid. Or just use all mayonnaise if you prefer.
• Romaine lettuce: Any sturdy lettuce leaves work here – try butter lettuce, iceberg, or even collard greens. You could also serve this in a wrap or on bread instead.
• Avocado: If you’re not an avocado fan or can’t find ripe ones, just leave it out. The salad will still be creamy from the mayo and yogurt.
• Grape tomatoes: Cherry tomatoes or diced regular tomatoes work just fine. Just make sure to remove extra seeds and juice to keep the salad from getting too wet.

Watch Out for These Mistakes While Cooking

The success of your BLT Chicken Salad Lettuce Wraps depends heavily on proper ingredient preparation – chopping the chicken while it’s still warm can make it mushy, so always let it cool completely before mixing with other ingredients. When preparing the avocado, timing is crucial – cutting it too far in advance can lead to browning, so dice it last and toss with a bit of the lemon juice right away to maintain its fresh green color. The lettuce wraps can quickly become soggy if assembled too early, so it’s best to keep the chicken salad mixture separate from the lettuce leaves until right before serving. For the best texture, make sure to pat your lettuce leaves completely dry after washing, and avoid overfilling the wraps which can lead to messy eating and broken leaves. A pro tip is to mix the mayo and yogurt dressing separately first, then fold it into the other ingredients gently to prevent the chicken and vegetables from getting mashed.

What to Serve With BLT Chicken Lettuce Wraps?

Since these lettuce wraps are already packed with protein and veggies, they pair really well with simple sides that complement without overwhelming. A light potato salad or some sweet potato chips add just the right amount of carbs to make it a complete meal. For something refreshing on the side, try a fresh fruit salad with berries and melon, or some crispy cucumber spears with a dash of sea salt. If you’re serving these at a casual lunch gathering, put out some pickles, olives, or marinated artichoke hearts to let people build their own little snack plate alongside their wraps.

Storage Instructions

Keep Fresh: Pop your prepared BLT chicken salad (without the lettuce wraps) in an airtight container in the fridge. It’ll stay good for 3-4 days. The avocado might darken a bit, but a splash of extra lemon juice helps prevent this. I like to keep the lettuce leaves separate until serving to keep them crisp.

Meal Prep: This chicken salad is perfect for meal prep! Make a batch on Sunday and portion it into individual containers. Just remember to pack the lettuce leaves separately and assemble your wraps right before eating. The tomatoes might release some liquid over time, so you can also store those separately if you prefer.

Pack for Lunch: When taking these wraps to work or school, pack the chicken salad mixture in one container and the lettuce leaves in another. This way, everything stays fresh and crisp until lunchtime. You can assemble your wraps in just a minute when you’re ready to eat!

Preparation Time	15-20 minutes
Cooking Time	0-5 minutes
Total Time	15-25 minutes
Level of Difficulty	Easy

Estimated Nutrition

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

• Calories: 900-1000
• Protein: 80-90 g
• Fat: 60-70 g
• Carbohydrates: 30-40 g

Ingredients

• 3 cups chopped, cooked, and cooled chicken breast
• 6 slices bacon, cooked and crumbled
• 2 tablespoons sliced green onions
• 1 tablespoon chopped parsley
• 1 1/2 cups grape tomatoes, cut in half
• 1/2 cup chopped celery
• 1 medium avocado, ripe but still firm, diced
• 1/4 cup mayonnaise
• 2 teaspoons lemon juice, freshly squeezed
• 1/2 cup plain nonfat greek yogurt
• Romaine lettuce leaves for serving
• Salt and black pepper, freshly ground

Step 1: Combine Main Ingredients

In a large mixing bowl, combine 3 cups of diced cooked and chilled chicken breast, 6 slices of cooked and chopped bacon, 2 tablespoons of thinly sliced green onions, 1 tablespoon of minced parsley, 1 and 1/2 cups of halved grape tomatoes, and 1/2 cup of diced celery.

To this mixture, add 1 medium diced avocado, gently folding it in to avoid mashing the avocado.

Step 2: Prepare the Dressing

In a separate small bowl, whisk together 1/4 cup of mayonnaise, 2 teaspoons of fresh lemon juice, and 1/2 cup of plain fat-free Greek yogurt until the ingredients are well combined and smooth.

This will be the creamy dressing that melds the flavors of your chicken salad.

Step 3: Combine and Season the Salad

Pour the prepared mayonnaise mixture over the chicken and vegetable mixture.

Gently stir the ingredients to ensure the dressing evenly coats the chicken and vegetables.

Taste the salad and season with salt and freshly ground black pepper to your liking.

Adjust the seasoning as necessary to suit your taste preferences.

Step 4: Serve the Chicken Salad

For a fresh and crisp presentation, serve the chicken salad inside Romaine lettuce leaves, creating delicious and healthy wraps.

Arrange them on a platter for a beautiful and appetizing display.

Enjoy your tasty and nutritious chicken salad wraps!