Ultimate Chopped Chicken BLT Salad Recipe – A Flavor-Packed, Protein-Rich Meal

If you’re looking for a delicious, protein-packed, and easy-to-make salad, this Chopped Chicken BLT Salad is the perfect choice! Combining tender Makin’ Magic Chicken, crispy bacon, fresh romaine lettuce, juicy tomatoes, and a tangy balsamic dressing, this salad is a satisfying meal that comes together in just 20 minutes.

In this 3000+ word guide, we’ll cover:
 Step-by-step instructions for making the best Chopped Chicken BLT Salad
 Nutritional benefits of this high-protein, low-carb meal
 Ingredient substitutions for dietary preferences (keto, gluten-free, dairy-free)
 Meal prep tips to save time
 Serving suggestions for a complete meal
 Why this salad is a crowd-pleaser

Let’s dive in!

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Why You’ll Love This Chopped Chicken BLT Salad

Before we get into the recipe, here’s why this salad is a must-try:

 Quick & Easy – Ready in 20 minutes, perfect for busy weeknights.
 High-Protein – Packed with 26g of protein per serving to keep you full.
 Low-Carb & Keto-Friendly – Only 7g net carbs per serving.
 Meal-Prep Friendly – Stays fresh for 3-4 days in the fridge.
 Versatile – Swap ingredients based on dietary needs.

Now, let’s make this restaurant-quality salad at home!

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Chopped Chicken BLT Salad Ingredients

Here’s what you’ll need for 5 servings:

Main Ingredients

• 2½ cups prepared and chopped Makin’ Magic Chicken (thawed if frozen)
• 1 tablespoon balsamic vinegar
• 1 teaspoon Citrus Herb Seasoning
• 18 ounces chopped Romaine lettuce (about 2 large heads)
• 5 slices reduced-sodium uncured bacon, cooked and crumbled
• 1 large tomato, chopped
• ½ cup chopped red onion

Dressing Options

• ½ cup Creamy Balsamic Herb Dressing (or any of these Reset dressings):
  • Citrus Herb Vinaigrette
  • Creamy Sí Sí Cilantro Dressing
  • Zesty Orange Vinaigrette

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Step-by-Step Directions

Step 1: Prepare the Chicken

1. In a large bowl, combine the chopped Makin’ Magic Chicken, balsamic vinegar, and Citrus Herb Seasoning.
2. Toss well to coat the chicken evenly.

 Pro Tip: If you don’t have pre-cooked Makin’ Magic Chicken, use grilled or rotisserie chicken for a quick alternative.

Step 2: Cook the Bacon

1. Cook 5 slices of bacon until crispy (use an air fryer, oven, or stovetop).
2. Drain on paper towels, then crumble into small pieces.

Step 3: Chop the Vegetables

1. Wash and dry Romaine lettuce, then chop into bite-sized pieces.
2. Dice 1 large tomato and ½ cup red onion.

Step 4: Assemble the Salad

1. Divide the lettuce among 4-5 bowls or plates.
2. Top with chicken, bacon, tomato, and red onion.
3. Drizzle with Creamy Balsamic Herb Dressing (or your preferred dressing).

Step 5: Serve & Enjoy!

Toss everything together just before eating for the best texture and flavor.

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Nutritional Breakdown (Per Serving)

Nutrient	Amount
Calories	364 kcal
Total Fat	25.5g
Saturated Fat	6g
Cholesterol	103mg
Sodium	802mg
Carbohydrates	7g
Fiber	3g
Sugar	3g
Protein	26g

 Dietary Notes:

• Keto-Friendly – Low in carbs, high in healthy fats.
• Gluten-Free – No gluten-containing ingredients.
• Dairy-Free – Skip cheese or use dairy-free dressing if needed.

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Ingredient Substitutions & Variations

For Different Diets

Ingredient	Substitution
Makin’ Magic Chicken	Grilled chicken, rotisserie chicken, or tofu (for vegan)
Bacon	Turkey bacon, coconut bacon (vegan), or omit for lower fat
Romaine Lettuce	Spinach, kale, or mixed greens
Balsamic Dressing	Lemon vinaigrette, ranch, or avocado lime dressing

Add-Ins for Extra Flavor & Texture

• Avocado – Creamy, healthy fats
• Hard-Boiled Eggs – More protein
• Croutons – For crunch (not keto)
• Cheese – Feta, cheddar, or blue cheese crumbles

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The Health Benefits of Chopped Chicken BLT Salad

The Chopped Chicken BLT Salad isn’t just delicious—it’s also packed with nutrients that support a healthy lifestyle. Let’s break down the key health benefits of this protein-rich meal:

1. High-Protein for Muscle Repair & Satiety

With 26g of protein per serving, this salad helps build and repair muscles, making it ideal for athletes, fitness enthusiasts, or anyone looking to stay full longer. The Makin’ Magic Chicken (or grilled chicken alternative) provides lean protein, while bacon adds extra flavor and protein without excessive carbs.

2. Low-Carb & Keto-Friendly

At just 7g net carbs, this salad fits perfectly into low-carb, keto, or diabetic-friendly diets. The romaine lettuce and veggies provide fiber and nutrients without spiking blood sugar. For even fewer carbs, you can reduce the onion or swap the dressing for a sugar-free vinaigrette.

3. Rich in Vitamins & Antioxidants

• Romaine lettuce is high in vitamin A, K, and folate, supporting vision and bone health.
• Tomatoes provide lycopene, an antioxidant linked to heart health.
• Red onions contain quercetin, which has anti-inflammatory benefits.

4. Healthy Fats for Energy & Brain Function

The bacon and dressing contribute healthy fats, which are essential for brain function, hormone production, and energy. If you prefer a lighter option, you can use turkey bacon or an olive oil-based dressing.

5. Balanced Macros for Weight Management

With a good balance of protein, fats, and fiber, this salad helps control hunger and prevent overeating. It’s a great option for those looking to maintain or lose weight without sacrificing flavor.

 Pro Tip: For an extra nutrient boost, add avocado or nuts for more healthy fats and fiber!

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 How to Customize Your Chopped Chicken BLT Salad

One of the best things about this Chopped Chicken BLT Salad is its versatility. Whether you’re following a specific diet or just want to switch things up, here are some easy customizations:

1. Protein Swaps

• Rotisserie Chicken – A quick, ready-to-use alternative.
• Grilled Shrimp – Adds a seafood twist.
• Tofu or Chickpeas – Perfect for a vegan or vegetarian version.

2. Greens Variations

• Spinach or Kale – For extra iron and vitamins.
• Arugula – Adds a peppery kick.
• Iceberg Lettuce – For extra crunch.

3. Dressing Alternatives

• Ranch Dressing – A creamy, classic choice.
• Lemon Tahini – For a dairy-free, tangy option.
• Avocado Lime – Adds a fresh, zesty flavor.

4. Extra Toppings for Texture & Flavor

• Avocado Slices – Creamy and rich in healthy fats.
• Hard-Boiled Eggs – More protein and a hearty texture.
• Croutons or Nuts – For extra crunch (skip if keto).

5. Dietary Adjustments

• Paleo? Use sugar-free bacon and a homemade dressing.
• Dairy-Free? Skip cheese and use a dairy-free dressing.
• Low-Sodium? Opt for low-sodium bacon and reduce added salt.

 Pro Tip: Let everyone build their own salad for a fun, interactive meal!

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 Meal Prep & Storage Tips for Chopped Chicken BLT Salad

Want to enjoy this salad all week? Follow these meal prep and storage tips to keep it fresh and delicious!

1. Prepping Ingredients in Advance

• Cook the Chicken & Bacon Ahead – Store in airtight containers for 3-4 days.
• Chop Veggies Separately – Prevent sogginess by storing lettuce, tomatoes, and onions separately.
• Keep Dressing on the Side – Add just before eating to maintain crispness.

2. Best Storage Practices

• Refrigerator:
  • Prepped ingredients last 3-4 days.
  • Assembled salads (without dressing) last 1-2 days.
• Freezing? Not recommended—lettuce gets mushy.

3. Quick Assembly for Busy Days

• Grab-and-Go Jars: Layer ingredients in mason jars (dressing at the bottom, lettuce on top).
• Lunchbox-Friendly: Pack in divided containers for easy work lunches.

4. Reviving Leftovers

• If lettuce wilts, refresh it in ice water for 5 minutes, then pat dry.
• Add fresh toppings (extra bacon, avocado) before serving.

 Pro Tip: Double the recipe for a family dinner + lunches the next day!

Meal Prep Tips for Chopped Chicken BLT Salad

 Prep Ahead:

• Cook chicken and bacon in advance.
• Chop veggies and store separately.
• Keep dressing on the side to prevent sogginess.

 Storage:

• Refrigerator: Up to 3-4 days in airtight containers.
• Freezing: Not recommended (lettuce gets mushy).

 Make It a Full Meal:

• Serve with garlic bread or soup for a heartier dinner.
• Add quinoa or brown rice for extra fiber.

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Frequently Asked Questions (FAQs)

1. Can I use regular chicken instead of Makin’ Magic Chicken?

Yes! Grilled, baked, or rotisserie chicken works great.

2. Is this salad keto-friendly?

Absolutely! With only 7g net carbs, it fits a keto diet.

3. How can I reduce the sodium?

• Use low-sodium bacon
• Skip added salt
• Make a homemade dressing with less salt

4. Can I make this salad vegan?

Yes! Swap chicken for chickpeas or tofu and use vegan bacon.

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Final Thoughts

This Chopped Chicken BLT Salad is a quick, nutritious, and delicious meal that’s perfect for lunch, dinner, or meal prep. With crunchy bacon, juicy tomatoes, and flavorful chicken, it’s a restaurant-quality dish you can make at home in 20 minutes!