BLTA Chicken Salad Lettuce Wraps – Fresh, Creamy & Packed with Flavor
If you love a classic BLT sandwich but want something lighter, fresher, and protein-packed, these BLTA Chicken Salad Lettuce Wraps are about to become your new go-to lunch. They’re creamy, smoky, crunchy, and loaded with flavor from crispy bacon, juicy tomatoes, tender chicken, and buttery avocado — all wrapped in crisp romaine leaves instead of bread.
This recipe strikes that perfect balance between comfort food and clean eating. Whether you’re meal prepping for the week or serving a light dinner on the patio, this one delivers every single time.
Why I Love This Recipe
As a food writer, I’m always looking for recipes that feel indulgent but still keep things fresh and wholesome. This BLTA Chicken Salad checks every box:
- High in protein
- Naturally low-carb when served in lettuce wraps
- Perfect for meal prep
- Full of contrasting textures
- Easy to customize
The Greek yogurt adds tang and lightness, while a touch of mayonnaise keeps the dressing rich and satisfying. And the celery? That crunch takes it over the top. It wasn’t in my first version, but now I never skip it.
If you’re a chicken salad fan, you’ll also love A Light & Tangy Chicken Salad I Actually Crave (And There’s No Mayo in Sight) for another fresh spin on this lunchtime favorite.
Ingredients
- ½ cup plain fat-free Greek yogurt
- ¼ cup mayonnaise (full fat recommended for richer flavor)
- 2 tsp fresh lemon juice
- 2 tbsp thinly sliced green onions
- 1 Tbsp minced parsley
- Salt and freshly ground black pepper, to taste
- 3 cups diced cooked and chilled chicken breast
- 6 slices bacon, cooked and chopped
- 1 ½ cups grape tomatoes, halved
- ½ cup diced celery
- 1 medium avocado (fairly firm but ripe), diced
- Romaine lettuce leaves, for serving
Ingredient Swaps & Notes
Chicken: Rotisserie chicken works beautifully here and saves time. Just be sure it’s chilled before mixing.
Greek Yogurt: Adds protein and a tangy bite. You can use full-fat yogurt for extra creaminess.
Mayonnaise: Full fat gives the best flavor, but you can reduce the amount slightly if preferred.
Avocado: Choose one that’s ripe but still firm. Too soft and it’ll mash into the salad.
Celery: Highly recommended for crunch — it balances the creamy dressing perfectly.
Make it a sandwich: While romaine keeps this low-carb and refreshing, it’s also fantastic between toasted sourdough slices.
How to Make BLTA Chicken Salad Lettuce Wraps
1. Make the Dressing
In a medium mixing bowl, combine Greek yogurt, mayonnaise, lemon juice, green onions, and parsley. Season with salt and freshly ground black pepper to taste. Stir until smooth and creamy.
2. Combine the Salad Base
In a large bowl, add the diced chicken, chopped bacon, halved grape tomatoes, and diced celery. If you want a beautiful presentation, set aside a small portion of bacon and tomatoes for garnish.
3. Toss with Dressing
Pour the dressing over the chicken mixture and gently toss until everything is evenly coated.
4. Fold in Avocado
Carefully fold in the diced avocado, being gentle so it keeps its shape.
5. Serve
Spoon the salad into crisp romaine lettuce leaves for a refreshing wrap. Alternatively, serve between slices of bread for a hearty sandwich option.
Tips for Success
- Chill the chicken first. Warm chicken can make the dressing runny.
- Cook bacon until extra crisp. It softens slightly once mixed in.
- Add avocado last. This keeps it from getting mushy.
- Season generously. Bacon adds salt, but always taste and adjust before serving.
- Serve immediately for best texture. Especially if using avocado.
Serving Suggestions & Pairings
These lettuce wraps are light yet satisfying, making them perfect for warm-weather meals.
For drinks, try pairing them with This Blueberry Lemonade Is My Favorite Refreshing Drink for Sunny Days — the citrus notes complement the creamy salad beautifully.
If you’re hosting, start with This Baked Brie Appetizer Is My Favorite Effortless Way to Impress Guests before serving the wraps as a light main course.
Need something sweet to finish? These Chocolate Chip Cookie Bites Are My Favorite Little Treat to Bake Anytimeare the perfect bite-sized dessert.
And if you’re feeding a larger crowd, consider pairing this with This Walking Taco Bar Is My Favorite No-Fuss Way to Feed a Crowd for a fun, mix-and-match spread.
Nutritional Information (Per Serving – Approximate)
Based on 6 servings, served in lettuce wraps
- Calories: ~320
- Protein: 28g
- Fat: 21g
- Carbohydrates: 7g
- Fiber: 2g
- Sugar: 3g
Nutritional values may vary depending on ingredient brands and portion sizes.
Storage & Leftover Tips
- Store in an airtight container in the refrigerator for up to 3 days.
- If meal prepping, add avocado just before serving to prevent browning.
- Stir gently before serving again to redistribute dressing.
- Not recommended for freezing due to the yogurt and avocado.
For best results, keep lettuce leaves separate and assemble just before eating.
More Recipes You’ll Love
If this BLTA Chicken Salad hits the spot, don’t miss:
- A Light & Tangy Chicken Salad I Actually Crave (And There’s No Mayo in Sight)
- This Walking Taco Bar Is My Favorite No-Fuss Way to Feed a Crowd
- This Blueberry Lemonade Is My Favorite Refreshing Drink for Sunny Days
Final Thoughts
These BLTA Chicken Salad Lettuce Wraps prove that healthy eating doesn’t have to be boring. They’re creamy without being heavy, crunchy without being dry, and satisfying without weighing you down.
Whether you’re packing lunch, hosting friends, or just craving something fresh and flavorful, this recipe deserves a spot in your rotation.
If you make this recipe, I’d love to hear how it turned out! Leave a comment, share your tweaks, and follow along for more crave-worthy recipes straight from my kitchen to yours.
— Jason Griffith
ChefManiac.com
