As I stood in my kitchen, the tantalizing aroma of crispy bacon wafted through the air, making me reminisce about those classic BLTA sandwiches I adored. This is where my love for BLTA Chicken Salad Lettuce Wraps began—a delightful twist on the traditional that meets my cravings while keeping it healthy. In just 20 minutes, you can savor this low-carb, high-protein meal that doesn’t skimp on flavor! Not only are the wraps refreshingly light and gluten-free, but they also make for an ideal summer lunch or effortless dinner option. So, if you’re ready to elevate your routine and delight your taste buds, let’s dive into this scrumptious recipe that will keep you coming back for more! What’s your favorite way to make a classic dish a bit lighter?
What Makes This Salad So Special?
Flavorful Fusion: This recipe brings all your favorite BLTA flavors together in a fresh and innovative way.
Quick Prep: In just 20 minutes, you can have a delicious meal ready to go, perfect for busy weekdays or spontaneous gatherings.
Healthy Twist: Enjoy a high-protein, low-carb option that satisfies without the heaviness of bread—perfect for those embracing a healthier lifestyle.
Versatile Serving: These lettuce wraps can easily transition from a lunch staple to an elegant dinner dish; pair them with a light side like fresh fruit for a complete meal!
Crowd-Pleaser: Whether you’re serving family or hosting friends, everyone will love this colorful and satisfying twist on a beloved classic. Plus, for those looking for more healthy options, check out my refreshing summer salad recipes for inspiration!
BLTA Chicken Salad Lettuce Wraps Ingredients
For the Dressing
- Plain Fat-Free Greek Yogurt – Adds creaminess and serves as a low-calorie base for the dressing; feel free to use full-fat yogurt for a richer flavor.
- Mayonnaise (Full Fat) – Enhances richness and flavor; you can substitute with light mayonnaise or Greek yogurt for a healthier option.
- Fresh Lemon Juice – Provides acidity to balance flavors beautifully.
- Thinly Sliced Green Onions – Adds a mild onion flavor and a delightful crunch.
- Minced Parsley – Offers freshness and a touch of herbal notes.
- Salt and Freshly Ground Black Pepper – Essential for seasoning to taste.
For the Salad
- Diced Cooked and Chilled Chicken Breast – This is your main protein source; opt for rotisserie chicken for a convenient shortcut.
- Cooked and Chopped Bacon – Provides a smoky, savory element that complements the other ingredients.
- Halved Grape Tomatoes – Contributes sweetness and juiciness, making the salad pop with flavor.
- Diced Celery – Adds a satisfying crunch and texture (optional).
- Diced Medium Avocado – Provides creaminess and healthy fats; use only half for fewer calories if desired.
For Serving
- Romaine Lettuce Leaves – Serves as a delicious wrap or vessel for this vibrant salad; it keeps everything light and fresh.
Don’t miss out on these delightful BLTA Chicken Salad Lettuce Wraps that elevate your meal into a fresh and guilt-free experience!
Step‑by‑Step Instructions for BLTA Chicken Salad Lettuce Wraps
Step 1: Prepare the Dressing
In a medium bowl, mix together ½ cup of plain fat-free Greek yogurt, ¼ cup of mayonnaise, and the juice from 1 lemon. Stir in 2 thinly sliced green onions and 2 tablespoons of minced parsley, seasoning the mixture with salt and freshly ground black pepper to taste. This creamy dressing should be well blended and taste balanced, providing a harmonious base for your BLTA Chicken Salad Lettuce Wraps.
Step 2: Combine the Salad Ingredients
In a large mixing bowl, combine 2 cups of diced cooked and chilled chicken breast, ½ cup of cooked and chopped bacon, and 1 cup of halved grape tomatoes. If you’re using diced celery for an added crunch, toss that in as well. Gently mix these ingredients together until evenly distributed, giving you a hearty salad base that’s bursting with flavor.
Step 3: Mix the Dressing with the Salad
Pour the prepared dressing over the chicken mixture in your large bowl. With a spatula, gently toss everything together until all the chicken and vegetables are thoroughly coated with the creamy dressing. Aim for a cohesive mix without breaking up the chicken too much, which will keep your BLTA Chicken Salad Lettuce Wraps satisfying and robust.
Step 4: Fold in the Avocado
Next, carefully fold in 1 medium diced avocado into the chicken salad mixture. Use a gentle hand to combine, preventing the avocado from mashing. This addition will bring a creamy texture and healthy fats, enhancing your BLTA Chicken Salad Lettuce Wraps. Aim for a light, fluffy consistency, celebrating the flavors without losing the fresh chunks of avocado.
Step 5: Assemble the Lettuce Wraps
To serve, take generous portions of the chicken salad mixture and place it inside crisp romaine lettuce leaves. Leaning into the functionality of the lettuce, create a wrap or use it as a vessel to hold this vibrant salad. These BLTA Chicken Salad Lettuce Wraps are not only colorful but also a delightful low-carb option, perfect for a healthy meal.
Expert Tips for BLTA Chicken Salad Lettuce Wraps
- Perfectly Ripe Avocado: Choose avocados that are firm yet slightly soft to the touch; this ensures creamy goodness without any mushiness in your salad.
- Bacon Alternatives: For a healthier option, consider turkey bacon. It still delivers that smoky flavor while cutting back on fat content in your BLTA Chicken Salad Lettuce Wraps.
- Creamy Consistency: Adjust the mayonnaise quantity based on your texture preference—adding more will enhance creaminess, while less keeps it lighter.
- Crunch Factor: If you opt to omit celery, substitute with chopped bell peppers or radishes for a fresh, crunchy twist without sacrificing taste.
- Serving Size: Depending on hunger levels, you can easily stretch the recipe by doubling the ingredients, ensuring everyone enjoys their own generous portion!
BLTA Chicken Salad Lettuce Wraps Variations
Feel free to let your creativity shine and personalize this delicious recipe to suit your taste!
- Turkey Swap: Substitute diced chicken with turkey for a delightful twist that’s equally savory.
- Greens of Choice: Try butter lettuce or spinach instead of romaine for a tender wrap with a fresh flair.
- Herb Infusion: Incorporate herbs like cilantro or dill to elevate the flavor profile and add a burst of freshness.
- Spicy Kick: Add diced jalapeños or a dash of hot sauce for those who crave a little heat in their wraps.
- Nutty Crunch: Toss in chopped nuts, such as almonds or walnuts, for an extra crunch that complements the creaminess.
- Seasonal Veggies: Feel free to include diced cucumbers or bell peppers for added color and refreshing texture.
- Vegan Option: Use chickpeas instead of chicken and replace yogurt/mayo with a plant-based alternative to make it vegan-friendly.
- Cheesy Addition: Add crumbled feta or shredded cheese for a rich, creamy finish that accentuates the salad’s flavors.
Discovering variations makes cooking exciting! You might also enjoy exploring my collection of healthy summer salad recipes for more delightful ideas!
Storage Tips for BLTA Chicken Salad Lettuce Wraps
Fridge: Keep leftovers in an airtight container in the refrigerator for up to 2 days. Note that the avocado may brown over time, but you can store it separately to maintain freshness.
Freezer: I do not recommend freezing the BLTA Chicken Salad Lettuce Wraps as the ingredients, especially the avocado and lettuce, do not freeze well and may result in a mushy texture upon thawing.
Reheating: If you have leftover chicken salad (without avocado), you can gently reheat it in the microwave for 30 seconds to 1 minute. Serve it warm in lettuce or whole grain bread for a comforting meal.
Make Ahead Options
These BLTA Chicken Salad Lettuce Wraps are perfect for busy home cooks looking to save time during the week! You can prep the chicken salad mixture (without the avocado) up to 24 hours in advance and refrigerate it in an airtight container. This allows the flavors to meld beautifully while keeping the chicken tender. If you prefer, you can also chop the lettuce and store it separately; just make sure to keep it dry to maintain crispness. When you’re ready to serve, simply fold in the diced avocado (to prevent browning) and spoon the salad into the lettuce leaves. Enjoy the convenience of a quick and healthy meal that stays just as delicious when prepared ahead!
What to Serve with BLTA Chicken Salad Lettuce Wraps?
Elevate your mealtime with delightful pairings that perfectly complement the refreshing flavors of your chicken salad wraps.
- Crispy Sweet Potato Fries: Their sweetness and crunch add a satisfying contrast to the creamy wraps, making every bite an adventure.
- Quinoa Tabbouleh: A fresh and zesty side that brings elevated flavors to the meal with its herby goodness and nutritious grains.
- Chilled Gazpacho: This cool, vibrant soup complements the salad’s freshness, creating a delightful balance of flavors and temperatures.
For a light meal, consider topping off your wraps with a side of fresh fruit salad: the natural sweetness pairs beautifully with the savory salad. Or perhaps a refreshing cucumber mint salad, offering a burst of freshness that enhances every bite of your BLTA Chicken Salad Lettuce Wraps.
- Lemonade or Iced Tea: The tart, refreshing notes of a chilled drink provide the perfect complement, enhancing the overall experience of this delightful meal.
With these pairings, you’ll create a hearty yet light spread that’s perfect for any occasion!
BLTA Chicken Salad Lettuce Wraps Recipe FAQs
How do I select the right avocado for the recipe?
Absolutely! Choose avocados that are firm but slightly soft to the touch. This indicates they are ripe and will provide the creamy texture you want without becoming mushy. If it has dark spots all over, it may be overripe.
What’s the best way to store leftover BLTA Chicken Salad Lettuce Wraps?
For the best results, store any leftovers in an airtight container in the refrigerator for up to 2 days. Keep in mind that the avocado may brown over time, so if you’re not eating everything at once, consider storing the avocado separately to maintain freshness.
Can I freeze the BLTA Chicken Salad mixture?
I do not recommend freezing the BLTA Chicken Salad mixture, as the ingredients like avocado and lettuce do not freeze well. Freezing may result in a mushy texture upon thawing and compromise the overall taste and quality of your dish.
What should I do if my dressing is too thick?
If you find that your dressing is too thick, simply add a tablespoon of water or more lemon juice gradually until you reach your desired consistency. Mixing well will help ensure a smooth, creamy dressing that coats your salad just right.
Are there any dietary considerations I should keep in mind?
Very! If you or your guests have any allergies, make sure to check the ingredients thoroughly. This recipe is gluten-free, but if you serve it with bread, make sure to select gluten-free options. Additionally, if using turkey bacon for a lighter version, ensure that no cross-contamination occurs for those with serious allergies.
Can I customize the ingredients based on my preferences?
The more the merrier! Feel free to substitute ingredients based on personal taste. If you want a crunchier texture, consider adding chopped bell peppers or even nuts and seeds. You can also replace chicken with turkey or omit bacon for a vegetarian option, maintaining the flavorful essence of the dish!
BLTA Chicken Salad Lettuce Wraps for a Fresh, Guilt-Free Meal
Ingredients
Equipment
Method
- In a medium bowl, mix together the plain fat-free Greek yogurt, mayonnaise, and fresh lemon juice. Stir in the green onions and minced parsley, seasoning with salt and pepper to taste.
- In a large mixing bowl, combine the diced chicken, bacon, grape tomatoes, and celery if using. Gentle mix to distribute ingredients evenly.
- Pour the dressing over the salad mixture and gently toss everything together until thoroughly coated.
- Carefully fold in the diced avocado, combining gently to avoid mashing.
- Serve by placing portions of the chicken salad mixture into the romaine lettuce leaves, wrapping them as desired.
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