A Deliciously Fresh Take: Gluten-Free BLT Chicken Salad
Discover your new favorite lunch with this vibrant BLT Chicken Salad, thoughtfully crafted for a satisfying gluten-free experience. We’ve combined simple, wholesome ingredients like tender rotisserie chicken, juicy cherry tomatoes, fresh spinach, and irresistibly crispy bacon to bring you all the beloved flavors of a classic BLT, reimagined into a refreshing and easy-to-make salad. It’s the perfect way to enjoy a cherished flavor combination without any of the gluten.
If you’re on the hunt for quick and healthy gluten-free lunch ideas that you can prepare ahead, this creamy chicken salad is a game-changer. It’s ideal for meal prepping, ensuring you have a delicious and nourishing option ready to go throughout the week. For another fantastic make-ahead meal that’s both hearty and wholesome, be sure to check out our Chicken Quinoa Burrito Bowls – another staple for busy schedules!
This isn’t just any chicken salad; it’s a creative twist that elevates simple ingredients into something truly special. Inspired by the timeless appeal of a BLT, this recipe transforms leftover rotisserie chicken into an exciting and flavorful meal. It’s a fantastic way to incorporate more fresh vegetables into your diet while enjoying a protein-packed dish that will keep you energized. Whether you serve it in lettuce wraps, on your favorite gluten-free toast, or enjoy it straight from the bowl, this BLT Chicken Salad is sure to become a regular in your gluten-free rotation. For another simple yet satisfying gluten-free option, you might also love our quick Gluten-Free Avocado Toast!
Crafting Your Delicious Gluten-Free BLT Chicken Salad: Step-by-Step Instructions
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Prepare the Bacon
Commence by cooking the bacon slices until they are satisfyingly crispy. You have the flexibility to either pan-fry them on your stovetop or bake them in the oven – select the method that suits you best. Once crisped, remove from heat and set aside to cool slightly. Remember to choose a gluten-free bacon brand if you have celiac disease or high sensitivity.
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Shred the Chicken
Address the rotisserie chicken by meticulously removing the meat from the bones and shredding it. Transfer this prepared chicken into a spacious mixing bowl, ready for the other ingredients. Using a pre-cooked rotisserie chicken is a great time-saver and naturally gluten-free.
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Combine Chicken and Fresh Ingredients
Proceed to dice your tomatoes and onion into small, even pieces. Give the spinach a rough chop. Introduce these freshly prepared vegetables to the mixing bowl alongside the shredded chicken.
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Mix in Dressing and Seasonings
Now, incorporate the mayonnaise (ensure it’s a gluten-free variety) and all the specified seasonings: garlic powder, onion powder, paprika, pepper, and salt. Gently but thoroughly combine all the contents of the bowl until the chicken and vegetables are uniformly coated with the dressing and spices.
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Add Crispy Bacon
Take your cooled, crispy bacon and crumble it into delightful bite-sized pieces. Scatter these bacon crumbles over the chicken salad and give it a final stir to ensure the bacon is well-integrated throughout the mixture. Your gluten-free BLT chicken salad is now ready to be served!
Our Star Ingredients
Crafting this delicious and satisfying BLT Chicken Salad is simple with these wholesome, gluten-free friendly components. Remember to always check labels, especially for bacon and mayonnaise, to ensure they meet your gluten-free needs.
- ▢ 1 whole rotisserie chicken
- ▢ 4 slices bacon
- ▢ 1 cup diced grape tomatoes
- ▢ 1 cup roughly chopped baby spinach
- ▢ ½ cup diced onion
- ▢ ½ cup mayonnaise (ensure it’s gluten-free)
- ▢ 1 teaspoon garlic powder
- ▢ 1 teaspoon onion powder
- ▢ ½ teaspoon paprika
- ▢ ½ teaspoon pepper
- ▢ ¼ teaspoon salt
Nutritional Highlights: A Gluten-Free Powerhouse
This BLT Chicken Salad isn’t just packed with flavor; it’s also designed to fit beautifully into your gluten-free lifestyle. Here’s a peek at its approximate nutritional profile per serving:
- Calories: 384kcal
- Carbohydrates: 3g
- Protein: 47g
- Fat: 20g
- Saturated Fat: 4g
- Polyunsaturated Fat: 9g
- Monounsaturated Fat: 6g
- Trans Fat: 0.1g
- Cholesterol: 151mg
- Sodium: 768mg
- Potassium: 596mg
- Fiber: 1g
- Sugar: 1g
- Vitamin A: 731IU
- Vitamin C: 6mg
- Calcium: 37mg
- Iron: 1mg
*Please note: Nutritional information is an estimate and can vary based on specific ingredients and portion sizes used.
Why This BLT Chicken Salad is Great for Your Gluten-Free Lifestyle
Embracing a gluten-free diet means focusing on vibrant, naturally gluten-free foods, and this salad is a perfect example. Here’s how it supports your wellbeing:
- Naturally Gluten-Free Core: The primary ingredients – chicken, tomatoes, spinach, and onion – are inherently gluten-free. By selecting certified gluten-free bacon and mayonnaise, you create a completely safe and delicious meal.
- High in Protein: With a significant 47g of protein per serving, largely from the chicken, this salad helps in muscle maintenance, keeps you feeling full and satisfied, which is crucial for balanced energy throughout the day.
- Rich in Vitamins and Minerals: Spinach brings in Vitamin A and Iron, while tomatoes offer Vitamin C and Potassium. These micronutrients are vital for overall health and immune function.
- Low Carb & Keto-Friendly Potential: With only 3g of carbohydrates, this recipe is an excellent option for those following a low-carb or ketogenic diet, alongside being gluten-free.
- Flavorful & Satisfying: A gluten-free diet should never be boring! This salad combines creamy, savory, and fresh flavors, proving that gluten-free eating can be exciting and delicious.
Tips, Variations, and Serving Ideas for Your Gluten-Free BLT Chicken Salad
Make this recipe your own with these handy tips and creative suggestions, all while keeping it delightfully gluten-free!
Ingredient Swaps & Dietary Adjustments:
- Chicken: While rotisserie chicken offers convenience, feel free to use cooked and shredded chicken breasts or even canned chicken (drained well). Always ensure any pre-cooked or canned chicken is gluten-free.
- Mayonnaise: For a dairy-free option (if your chosen mayo isn’t already), ensure your brand is suitable. For a tangier, lower-fat version, consider plain Greek yogurt (if dairy is tolerated) or a mix of half mayo, half Greek yogurt. Several excellent vegan and gluten-free mayonnaise options are also available.
- Onion: Yellow onion provides a balanced flavor, but red onion can offer a sharper bite and vibrant color, while green onions (scallions) will lend a milder taste.
- Bacon: Standard bacon works well; just verify it’s gluten-free as some brands may have additives. Turkey bacon is a leaner alternative. For those following Paleo or Whole30 diets, opt for sugar-free bacon.
- Spinach: Baby spinach is tender and mild. For a more robust texture and flavor, try chopped kale (massaging it with a bit of olive oil can soften it) or crisp romaine lettuce.
- Tomatoes: Grape or cherry tomatoes are easy to dice. However, Roma tomatoes (deseeded), or even larger heirloom tomatoes (chopped) can be used depending on availability and preference.
Creative Serving Suggestions (Always Gluten-Free!):
- Classic Sandwich: Serve generously between two slices of your favorite toasted gluten-free bread.
- Lettuce Wraps: For a light, refreshing, and low-carb meal, scoop the salad into crisp lettuce cups. Butter lettuce, romaine hearts, or iceberg lettuce work wonderfully.
- Stuffed Avocados: Halve an avocado, remove the pit, and fill the cavity with the BLT chicken salad for a nutrient-dense and visually appealing dish.
- On a Bed of Greens: Create a larger salad by serving a scoop of the chicken salad over mixed greens, perhaps with extra chopped veggies.
- With Gluten-Free Crackers or Veggie Sticks: Enjoy as a dip or spread with your favorite gluten-free crackers, cucumber rounds, bell pepper strips, or celery sticks.
- Gluten-Free Pasta Salad: Mix with cooked and cooled gluten-free pasta (rotini or penne are great choices) for a heartier meal.
Storing Your Delicious Creation:
Store any leftover BLT chicken salad in an airtight container in the refrigerator. For best quality and safety, enjoy within 3-5 days.
Essential Kitchen Equipment for This Recipe
To create this delicious dish, you’ll want to have the following kitchen tools on hand:
- Mixing Bowls – Essential for combining your ingredients thoroughly.
Find Mixing Bowls on Amazon - Measuring Cups and Spoons – For accurate measurement of all ingredients, ensuring perfect results every time.
Find Measuring Cups and Spoons on Amazon - Baking Sheets – Necessary if your recipe involves baking or roasting components.
Find Baking Sheets on Amazon - Whisks – Perfect for blending wet ingredients, creating smooth sauces, or whipping eggs.
Find Whisks on Amazon - Spatulas – Ideal for scraping bowls, folding ingredients, or spreading mixtures.
Find Spatulas on Amazon - Food Processors – A great tool for quickly chopping, blending, or pureeing ingredients.
Find Food Processors on Amazon - Saucepans – Used for cooking sauces, simmering liquids, or heating ingredients on the stovetop.
Find Saucepans on Amazon - Chef’s Knives – A versatile knife for chopping, slicing, and dicing various ingredients.
Find Chef’s Knives on Amazon - Cutting Boards – Provides a safe and stable surface for all your cutting needs.
Find Cutting Boards on Amazon
[…] Lentils are a powerhouse of protein and fibre, making this salad both filling and beneficial for your digestive health. The addition of beetroots provides a boost of antioxidants, while walnuts contribute healthy fats and a delightful crunch. If you are looking for another gluten-free lunch option, then check out this BLT Chicken Salad. […]