BLT Chicken Salad, a Low Carb Lunch Win

This is my go-to blt chicken salad recipe, and it never lets me down.

Chicken salad is a great base recipe precisely because it takes flavor swaps so well, and this one might be my favorite version yet. Swap in bacon and cherry tomatoes for the usual grapes or celery-heavy mix, and suddenly you’ve got something that tastes unmistakably like a BLT, just creamier and even easier to eat.

It’s become my go-to for picnics and easy lunches specifically because it works two ways — piled onto a croissant for something more indulgent, or scooped into lettuce wraps for a genuinely low-carb meal.

Why You’ll Love This

It comes together in about ten minutes flat, assuming your chicken is already cooked and shredded. The cherry tomatoes hold their shape and juiciness far better than grapes do in a mayo-based salad, and the whole thing is naturally low-carb, which makes it an easy pick whether you’re watching carbs or just want something that won’t leave you sluggish after lunch.

Why This Works

Dicing the bacon small before cooking it, rather than cooking it in strips and chopping afterward, gives you more consistent, evenly crisp pieces throughout the salad. And going light on salt in the dressing at first — tasting once everything is combined before adding more — matters here since the bacon already carries plenty of its own saltiness, and it’s much easier to add more than to fix an oversalted batch.

How to Make BLT Chicken Salad

Step 1: Cook the Bacon

Dice the bacon into small pieces and cook in a heavy-bottomed pan until crisp, stirring occasionally. Remove with a slotted spoon and drain on a paper towel-lined plate.

Step 2: Combine the Main Ingredients

In a large bowl, combine the cooked chicken, bacon, halved cherry tomatoes, diced red onion, and diced celery.

Step 3: Make the Dressing

In a small bowl, whisk together the mayonnaise, lemon juice, salt, garlic powder, onion powder, and black pepper. Taste and adjust, being careful to start with just a little salt since the bacon adds plenty on its own.

Step 4: Combine and Serve

Stir the dressing into the chicken mixture until everything is evenly coated. Serve right away, or store in an airtight container for later.

Tips for the Best Results

• Dice the bacon small before cooking for more even, consistent crispiness throughout the salad.
• Start light on salt in the dressing, then taste after combining everything, since the bacon already brings saltiness.
• Use rotisserie chicken or poach chicken breasts in simmering water until they hit 165°F for quick, easy shredded chicken.
• An air fryer makes quick, hands-off work of the bacon if you’d rather skip the stovetop.
• If this salad sits out for more than 2 hours, don’t save the leftovers — toss them for food safety.

Variations to Try

Canned chicken works fine in place of freshly cooked chicken if you’re in a pinch. Turn this into a rollup by wrapping it in a large tortilla, or serve it scooped into butter lettuce leaves for a low-carb lunch. Light mayo keeps things a little lighter if you prefer, without changing the flavor much.

What to Serve With It

Pile it onto a flaky croissant for an indulgent sandwich, or spoon it into bib lettuce for a lighter, low-carb lunch. A side of chips or a simple fruit salad rounds out the meal nicely either way.

Storage

Store in an airtight container in the fridge for 3 to 5 days. If the salad sits out at room temperature for more than 2 hours, discard any leftovers rather than saving them, since mayo-based salads aren’t safe to eat after sitting out that long.

FAQ

Can I use canned chicken?

Yes, canned chicken works fine in this recipe as a shortcut.

Can I make this a rollup or wrap?

Yes, spoon the salad into a large tortilla for an easy rollup instead of a traditional sandwich.

How do I cook the chicken for this recipe?

Simmer chicken breasts in a pot of water until they reach 165°F, about 4 to 10 minutes depending on thickness, then shred. Rotisserie chicken also works great.

How long does this salad keep?

Up to 3 to 5 days in an airtight container in the fridge, though discard it if it’s sat out at room temperature for more than 2 hours.

Is this recipe low carb?

Yes, especially when served in lettuce wraps rather than on bread, since the ingredients themselves are naturally low in carbohydrates.