This BLT chicken salad skips the bread and puts the classic combination โ bacon, tomato, and chicken โ into a romaine-leaf bowl with a creamy, tangy dressing. It makes 8 servings, so itโs genuinely useful for meal prep or feeding a crowd. The dressing uses Greek yogurt and a small amount of bacon fat, which keeps calories reasonable while still tasting like something worth eating.
The technique that matters
The dressing is the hinge point here. Whisking the Greek yogurt, mayo, bacon fat, and golden balsamic together until completely smooth before it touches the chicken matters more than it sounds โ if the yogurt and mayo arenโt fully incorporated, you get uneven pockets of tang and the dressing wonโt coat the chicken evenly. The bacon fat is doing real work: it rounds out the acidity and gives the dressing a savory depth that plain mayo canโt replicate. Donโt skip the whisk step, and donโt add the dressing to warm chicken or it will thin out and pool at the bottom of the bowl.
If something goes sideways
- Dressing tastes flat: Golden balsamic varies a lot by brand โ some are barely acidic. Taste before you toss and add a small splash of white wine vinegar or regular balsamic to bring it up.
- Salad is watery after sitting: Campari tomatoes release juice once theyโre cut and salted by the dressing. Dice them just before assembling, or blot them with a paper towel after cutting.
- Romaine leaves are limp: Wash and dry the leaves, then wrap them in a clean towel and refrigerate for 20 minutes before serving โ theyโll crisp back up significantly.
- Avocado turns brown: Slice it right before serving, not ahead of time. If youโre packing individual portions, leave the avocado whole and slice per serving.
- Dressing is too thick to mix: Add a teaspoon of water at a time and whisk again โ Greek yogurt brands differ in thickness and a very thick yogurt can make the dressing stiff.
Ingredient notes
- Golden balsamic vinegar: Lighter in color and milder than dark balsamic. If you donโt have it, use 1ยฝ teaspoons of regular balsamic or 2 teaspoons of apple cider vinegar โ both work fine.
- Bacon fat: Saved from cooking the bacon in this recipe. If you donโt have any, a small drizzle of olive oil plus a pinch of smoked paprika gets you most of the way there.
- Campari tomatoes: Good choice because theyโre meaty and low in seeds. Any ripe roma or vine tomato works โ just seed them first to reduce excess liquid.
- Rotisserie chicken: A store-bought rotisserie bird is a direct, practical swap for grilled chicken and shaves significant time off prep. Dress it at the table โ a pre-dressed salad goes limp fast โ so if youโre using rotisserie chicken, keep the dressed filling separate from the romaine until youโre ready to eat.
Storage and make-ahead
The chicken-bacon-tomato mixture with dressing keeps well in an airtight container in the refrigerator for up to 4 days, making it a solid meal-prep option. Store the romaine leaves separately, wrapped in a dry paper towel inside a bag or container โ theyโll stay crisp for 3 to 4 days that way. Keep the avocado whole and uncut until serving; once sliced, it deteriorates quickly even with lemon juice. If youโre building lunches for the week, portion the chicken mixture into containers and keep the leaves and avocado on the side, assembling each serving fresh. The dressing does not freeze well due to the yogurt base.
BLT Chicken Salad in Romaine Cups (Easy Meal Prep)
Equipment
- Large mixing bowl
- Small mixing bowl
- Whisk
- Sharp knife
- Cutting board
Ingredients
- 1 ยฝ pounds chicken grilled and sliced, about 680g
- 8 medium Campari tomatoes diced
- 5 slices bacon cooked and crumbled, about 5 oz / 140g
- 3 tablespoons Greek yogurt 45g
- 2 tablespoons mayo 28g
- 1 teaspoon bacon fat
- 2 teaspoons golden balsamic vinegar
- ยผ teaspoon ground black pepper or to taste
- 1 pinch salt to taste
- 1 head romaine lettuce leaves separated
- 1 medium avocado sliced
Instructions
- In a small mixing bowl, add the Greek yogurt, mayo, bacon fat, golden balsamic vinegar, and black pepper. Whisk vigorously until completely smooth and no streaks of yogurt remain โ this ensures the dressing coats evenly. Taste and add salt if needed.3 tablespoons Greek yogurt, 2 tablespoons mayo, 1 teaspoon bacon fat, 2 teaspoons golden balsamic vinegar, 1/4 teaspoon ground black pepper, 1 pinch salt
- Add the cooled sliced chicken, diced tomatoes, and crumbled bacon to a large mixing bowl. Pour the dressing over the top and fold gently until everything is evenly coated. Do not add dressing to warm chicken or it will thin out and pool at the bottom.1 1/2 pounds chicken, 8 medium Campari tomatoes, 5 slices bacon
- Arrange the romaine leaves on a platter or plate. Spoon a generous scoop (about 1/2 cup) of the chicken salad mixture into each leaf and top with a slice of fresh avocado. Serve immediately.1 head romaine lettuce, 1 medium avocado
Notes
Nutrition
Frequently asked questions
Can I use canned chicken instead of grilled or rotisserie?
Yes, canned chicken works in a pinch. Drain it very well and break it into chunks rather than shredding it fine, so it holds up in the mix rather than turning the dressing pasty.
What can I use instead of mayo if I donโt have any?
Increase the Greek yogurt by 2 tablespoons and add a small drizzle of olive oil to compensate for the fat. The dressing will be tangier and slightly thinner, but it still clings well to the chicken.
Can I turn this into a more filling meal without changing the recipe?
Serve the chicken mixture over cooked farro, brown rice, or even crackers instead of โ or alongside โ the romaine leaves. The dressing is substantial enough to work as a grain bowl topping without any adjustment.