If you love the flavors of a BLT sandwich but want to skip the bread and keep it blood-sugar friendly, this Chicken BLT Salad with Turkey Bacon and Avocado is a perfect choice. It’s high in protein, full of fiber, and naturally low in carbs — making it a smart option for anyone managing diabetes or simply looking for a healthier meal.
Why Use Turkey Bacon Instead of Regular Bacon?
Bacon is naturally low in carbs, but pork bacon is high in saturated fat and sodium. People with diabetes need to be mindful of heart health, so turkey bacon is a lighter swap. It’s lower in fat and calories but still gives that smoky flavor and crispy texture that makes a BLT so satisfying.
Ingredients
Method
- Place the lettuce and cherry tomatoes in a large bowl.
- Add the shredded chicken, turkey bacon, avocado, eggs, and cheese.
- In a small bowl, whisk Greek yogurt, mayonnaise, mustard, lemon juice, garlic, salt, and pepper until smooth. Thin with water if you prefer a lighter consistency.
- Drizzle the dressing over your salad and toss gently. Serve immediately.
Why This Salad?
- Low carb – No bread means fewer spikes in blood sugar.
- Protein-packed – Rotisserie chicken, turkey bacon, eggs, and Greek yogurt keep you full and help balance blood sugar.
- Healthy fats – Avocado and olive oil (in the mayo) provide satiety and support heart health.
- Easy meal prep – Use rotisserie chicken and pre-cooked turkey bacon for a quick meal.
Variations and Serving Ideas
- Chicken BLT Salad Bowl – Serve in a big bowl with extra greens for a hearty dinner.
- Chicken BLT Salad with Avocado Dressing – Blend avocado into the yogurt dressing for creaminess.
- Chicken BLT Pasta Salad – Toss with low-carb pasta for a picnic or potluck.
- Grilled Chicken BLT Salad – Swap rotisserie chicken for freshly grilled chicken breasts.
It’s a salad version of the classic BLT sandwich — bacon, lettuce, tomato — with added chicken (and here, avocado) to make it a protein-packed meal.
In moderation, yes. But since pork bacon is high in saturated fat, turkey bacon is a healthier swap for blood sugar and heart health.
One serving averages 350–450 calories, depending on toppings and dressing.
Yes! Store the greens, chicken, and bacon separately. Add avocado and dressing just before serving to keep everything fresh.
This Chicken BLT Salad with Turkey Bacon and Avocado is a fresh, low-carb twist on a favorite comfort food. It’s easy to make, customizable, and perfect for lunch or dinner. Pair it with sparkling water or unsweetened iced tea for a light and satisfying meal.
