Name: Healthy BLT Chicken Salad
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Ingredients: 6 cups cooked chicken, boneless skinless chicken breast, chopped into pieces; 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

When craving something that bursts with flavor yet supports a healthier lifestyle, this Healthy BLT Chicken Salad is a fantastic choice. Traditional BLT sandwiches are undeniably delicious but often packed with calories and fats. By reimagining this classic recipe, we can enjoy all the beloved flavors while keeping it light and nutritious.

Why a Healthy Twist on the Classic BLT?

You might wonder, why reinvent such a timeless dish? The answer is simple. The fusion of chicken with turkey bacon provides a lean protein boost that helps you stay full longer without the guilt! This recipe incorporates fresh vegetables like cherry tomatoes and scallions, adding a colorful crunch that is not only visually appealing but also offers vital vitamins and minerals. According to the USDA, incorporating more vegetables into your meals can lower the risk of chronic diseases and contribute to overall health.

Plus, substituting heavy mayonnaise with a blend of light mayo and Greek yogurt not only cuts calories but also gives your salad a creaminess that’s satisfying without being heavy. Ready to dive into a bowl of deliciousness? Let’s whip up this Healthy BLT Chicken Salad!

Ingredients for Healthy BLT Chicken Salad

Essential Ingredients You’ll Need

When embarking on your journey to create the healthy BLT chicken salad, you’ll want to gather a few key ingredients that harmonize beautifully together:

Cooked Chicken: 6 cups of boneless skinless chicken breast, chopped for that hearty protein boost.
Turkey Bacon: For a lower-fat twist on a classic, use 12 pieces of turkey bacon, which adds flavor without the extra grease.
Fresh Produce: A large red onion, a pint of cherry tomatoes, and a bunch of scallions to bring in freshness and crunch.
Dressings: Combine ½ cup light mayo with ¾ cup plain non-fat Greek yogurt for creaminess, along with apple cider vinegar for zesty flavor.
Spices: Don't forget the paprika, garlic powder, and onion powder for depth!

Optional Add-Ins for Extra Flavor

Want to take your healthy BLT chicken salad to another level? Consider mixing in some of these optional add-ins:

Avocado: Creamy and packed with healthy fats.
Cheese: A sprinkle of feta or mozzarella enhances richness.
Nuts and Seeds: Walnuts or sunflower seeds add a delightful crunch and a nutrient boost.
Fresh Herbs: Chopped parsley, basil, or dill can elevate the taste profile.

Feel free to get creative—these additions can tailor the salad to your liking while keeping it nutritional. Looking for tips on poaching chicken? Check out this guide.

Preparing Healthy BLT Chicken Salad

Creating a Healthy BLT Chicken Salad is not only quick and easy but also a delightful way to enjoy some classic flavors while keeping your meal nutritious. Here’s how to prepare this wholesome dish step-by-step.

Poaching the Chicken

To start, let's make sure our chicken is tender and juicy. For poaching, gather your ingredients:

2-3 lbs raw chicken breast
1 teaspoon kosher salt
1 tablespoon peppercorns
2 cloves garlic, smashed
2 dried bay leaves

Place the raw chicken in a large pot and add the kosher salt, bay leaves, garlic, and peppercorns. Fill the pot with enough water to cover the chicken completely. Bring this mixture to a boil, then reduce the heat to a simmer, cover the pot, and let it cook for about 15-20 minutes. Ensure the chicken reaches an internal temperature of 165°F. Once done, remove the chicken and chop it into bite-sized pieces.

Cooking the Turkey Bacon

Next, let’s give our salad that iconic bacon flavor with a healthier twist. The secret here is using turkey bacon. Preheat your oven to 425°F, and lay the turkey bacon strips on a baking sheet. On the same sheet, add chopped red onion, sprinkling a bit of salt and pepper for flavor. Roast them together for about 15 minutes or until the bacon is crispy. Removing it from the oven will add a wonderful crunch to your salad.

Mixing the Dressing

Now, for that creamy yet light dressing that brings everything together! In a large mixing bowl, combine:

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

Whisk these ingredients together until smooth. The Greek yogurt gives the dressing a substantial texture while keeping the calorie count low. It’s a great way to sneak in some protein, too!

Combining All Ingredients

Time to bring the salad together! In your mixing bowl with the dressing, add in the chopped chicken, halved cherry tomatoes, and scallions. Also, don’t forget that crispy turkey bacon you prepared earlier—chop or crumble it right in. Gently stir everything to ensure that every bit of chicken and veggie is coated in that delicious dressing.

Final Touches and Serving

Your Healthy BLT Chicken Salad is nearly ready! To finish, taste it and adjust any seasoning if necessary—you may want a little more salt or pepper. Serve it fresh as a standalone meal or spoon it onto whole grain bread for a satisfied sandwich. This vibrant dish not only looks appealing but is rich in protein, making it perfect for lunch or dinner.

Remember to enjoy your Healthy BLT Chicken Salad chilled, and get ready to impress your friends or family with this delightful and nutritious creation!

For more recipe ideas, check out the excellent resources at EatingWell or America's Test Kitchen for inspiration.

Variations on Healthy BLT Chicken Salad

Avocado for Extra Creaminess

For a delightful twist on your healthy BLT chicken salad, try adding creamy avocado. Just mash or slice one ripe avocado and mix it into the salad for a rich, buttery texture. Not only does it amp up the creaminess, but it also provides healthy fats and elevates your meal with a satisfying flavor profile. Plus, avocados are packed with nutrients, making your salad not just tasty but also a wholesome option.

Adding Fresh Herbs for a Flavor Boost

Another fantastic way to enhance your healthy BLT chicken salad is by incorporating fresh herbs. A handful of chopped basil, cilantro, or dill can elevate the overall taste, giving a burst of freshness to each bite. The vibrant flavors of herbs can create a delicious contrast to the smoky taste of turkey bacon. Consider experimenting with your favorites; this is a great opportunity to make each serving uniquely your own! For more herb inspiration, you can also check out this article on herb pairings that goes into depth on which herbs pair well with chicken.

Cooking Notes for Healthy BLT Chicken Salad

Tips for Perfectly Poached Chicken

To achieve tender and juicy poached chicken for your healthy BLT chicken salad, opt for fresh, high-quality chicken breasts. Start by seasoning the water generously with kosher salt; this elevates the flavor. Bring your pot to a boil, then reduce to a simmer and cover. Cooking for 15-20 minutes typically ensures your chicken reaches an internal temperature of 165°F. Pro tip: Let it rest after cooking, as this helps retain moisture.

Best Practices for Cooking Turkey Bacon

When it comes to cooking turkey bacon, the oven is your best friend. Bake it at 425°F on a parchment-lined tray for even crispiness. To avoid excessive greasiness, lay the strips flat and keep an eye on the timing; around 15 minutes should do the trick. If you've never tried turkey bacon before, you’ll be amazed at how well it crispens, providing a delightful contrast in your healthy BLT chicken salad. For more tips, check out this guide.

Serving Suggestions for Healthy BLT Chicken Salad

Serving It Over Greens

For a vibrant and nutritious healthy BLT chicken salad, consider serving your mixture over a bed of fresh greens. Baby spinach, arugula, or mixed greens work wonderfully, adding a delightful crunch and an extra nutrient boost. Toss in some sliced cucumbers or avocado for added texture and healthy fats. It's a refreshing meal that can easily be enjoyed for lunch or light dinner, making it perfect for busy weeknights.

Creative Serving Ideas for Meal Prep

Meal prepping doesn’t have to be boring! Try packing your healthy BLT chicken salad in mason jars layered with ingredients. Start with the dressing at the bottom, followed by chicken, turkey bacon, and vegetables, topped with greens. This not only keeps everything fresh but also makes for an appealing, grab-and-go option throughout your week. Pair it with whole-grain crackers or serve in whole wheat pitas for a satisfying lunch that’s bursting with flavor.

For more salad ideas, check out EatingWell’s article on healthy salads.

Time Breakdown for Healthy BLT Chicken Salad

Preparation Time

The preparation for this healthy BLT chicken salad takes about 15 minutes, making it a quick and easy option for your next meal.

Cooking Time

For the turkey bacon and onion roasting, you'll need 15 minutes in the oven. Plus, if you decide to poach your chicken, it will take another 20 minutes.

Total Time

In total, you can whip up this delicious salad in just 50 minutes, perfect for a weekday dinner or a weekend meal prep!

Ready to dive into this delightful dish? Let’s make something both wholesome and satisfying! For more tips on cooking chicken, check out this article for expert advice.

Nutritional Information for Healthy BLT Chicken Salad

Calories

This healthy BLT chicken salad contains approximately 322 calories per serving. It's a satisfying choice that fits well into a balanced diet, ideal for lunch or dinner without leaving you feeling weighed down.

Protein

Packed with 41 grams of protein, this salad is a fantastic way to fuel your body. The combination of chicken, Turkey bacon, and Greek yogurt provides a protein kick that helps in muscle repair and keeps you feeling full longer.

Sodium

Be mindful of the sodium content, which is around 961 mg per serving. While this salad is hearty and delicious, balancing it with low-sodium options or fresh produce can help manage your overall salt intake. For more tips on healthy eating, check out the CDC’s guidelines on sodium.

With this salad, you can enjoy a rich blend of flavors while still keeping your nutrition on track!

FAQs about Healthy BLT Chicken Salad

Can I make this salad ahead of time?
Absolutely! This healthy BLT chicken salad actually tastes even better after the flavors have had some time to meld together. You can prepare it a day in advance and store it in the fridge. Just be sure to keep it in an airtight container to maintain freshness.

What are some good substitutes for Greek yogurt?
If you're not a fan of Greek yogurt or just don't have any on hand, there are several alternatives. You can use regular plain yogurt, or try cottage cheese for a similar texture. If you're looking for a dairy-free option, silken tofu blended smooth works wonderfully too!

How can I make this salad more filling?
To amp up the filling factor of your healthy BLT chicken salad, consider adding grains like quinoa or brown rice. These ingredients not only boost the nutritional profile but also add delightful textures. You can also toss in some avocado slices for healthy fats, or even a handful of nuts for added crunch and protein.

For more tips on healthy meal prep, check out this nutrition guide.

Conclusion on Healthy BLT Chicken Salad

This healthy BLT chicken salad is a fantastic way to savor delicious flavors while adhering to your nutritional goals. Packed with protein and fresh veggies, it’s perfect as a light lunch or dinner. Give it a try, and elevate your salad game today! For more healthy recipes, check out this nutrition guide for tips on maintaining a balanced diet.