Quick and easy, macro friendly, delicious salads are essential in my house. When you want to keep things light, but also want it to last, massive salads are KEY. This BLT chopped salad with blue cheese dressing is such a fresh, crunchy WINNING option.

macro friendly BLT chopped salad with creamy blue cheese dressing by www.lillieeatsandtells.com

If you’ve seen the way I salad on instagram, you know I’m usually into the ALL THE THINGS IN A BOWL kinds of salads. But sometimes I love one that actually makes sense. Where the flavors and textures really leave you feeling like you’d order it at a restaurant. This creamy blue cheese dressing makes this one special in my opinion. It’s my go to for my favorite wedge salad, but it is amazing with this salad too!

macro friendly BLT chopped salad with creamy blue cheese dressing by www.lillieeatsandtells.com

How to Make a BLT Chopped Salad with Blue Cheese Dressing

For the Salad You’ll Need:

  • Romaine, chopped small (175 g)
  • Cherry tomatoes, halved (100 g)
  • Grilled chicken, chopped (75 g)
  • Avocado, chopped (30 g)
  • Grilled or cooked corn, sliced off the cob (40 g)
  • Red onion, diced (30 g)
  • Piece of bacon, crumbled
  • Reduced-fat blue cheese (14 g)
  • Creamy blue cheese dressing (45 g) (recipe below)
  • Fresh basil, chopped
  • Salt and Pepper

For the Creamy Blue Cheese Dressing You’ll Need:

  • Reduced-fat blue cheese (60 g)
  • Non fat Greek yogurt (120 g)
  • Light mayonnaise (60 g)*
  • Non fat milk (45 g)
  • Red wine vinegar (45 g)
  • Lemon juice (7 g)
  • Parsley (fresh), minced  (5 g) — or sub 1 tsp dried parsley
  • Chives (fresh), minced (5 g) — or sub 1 tsp dried chives
  • Dill (fresh), minced (3 g)– or sub  ½ tsp dried dill
  • Garlic powder
  • Kosher salt
  • Pepper

To make the dressing, combine all ingredients in a bowl and mix well with a whisk or fork. I like to smash the blue cheese a little with my fork before adding the rest. This dressing gets really ugly before it gets pretty. Ha! Just hang in there. It’s worth it.

macro friendly creamy blue cheese dressing recipe by www.lillieeatsandtells.com

For the salad just toss everything together! Including your creamy blue cheese dressing. Season with a good pinch of kosher salt and several cracks of pepper. Finish with fresh basil. If I’ve got room for it, I love to eat this with a warm, salted Joseph’s pita on the side, piling the salad on as I go.

macro friendly BLT chopped salad with creamy blue cheese dressing by www.lillieeatsandtells.com

Serving Suggestions

You can use whatever grilled chicken you have or a favorite if you’ve got it. My go to is always my weekly bulk apple cider Dijon grilled chicken! Any of these grilled chicken recipes though would be perfect for this salad,

Balsamic Herb Grilled Chicken – Lillie Eats and Tells

Lemon Basil Honey Grilled Chicken – Lillie Eats and Tells

or go bold with these Easy Blackened Chicken Tenderloins!

Similar Recipes

Like I said, quick and easy salads that are delicious and actually make you look forward to them are a must! I love a good salad that is macro friendly and quick to pull off for lunch. Here are a few of my other favorites,

Berry and Goat Cheese Salad – Lillie Eats and Tells

Cobb Salad with creamy lemon basil dressing – Lillie Eats and Tells

Arugula and Quinoa Waldorf Salad with Creamy Orange Basil Vinaigrette – Lillie Eats and Tells

Herb and Arugula Pasta Salad – Lillie Eats and Tells

If you make any of my recipes, be sure to tag me on Instagram @lillieeatsandtells! I love drooling over your food pictures!

macro friendly BLT chopped salad with macro friendly creamy blue cheese dressing recipe by www.lillieeatsandtells.com

BLT Chopped Salad with Blue Cheese Dressing

When you want to look forward to lunch, you need a solid salad to whip up like this BLT chopped salad with blue cheese dressing.
5 from 1 vote
Course Lunch, Salad
Cuisine California Fresh, Healthy
Prep Time 5 minutes
Servings 1
Calories 388 kcal

Disclaimer: the grams I’ve listed manually after each ingredient are accurate for a single recipe, but they will not multiply if you choose the 2x or 3x option. Please make sure and multiply on your own!

Ingredients

For the Salad:

  • 2 cups romaine chopped small (175 g)
  • ½ cup cherry tomatoes halved (100 g)
  • ½ cup grilled chicken chopped (75 g)
  • ¼ avocado chopped (30 g)
  • ¼ grilled or cooked corn sliced off the cob (40 g)
  • ¼ cup red onion diced (30 g)
  • 1 piece of bacon crumbled
  • 2 Tbsp reduced-fat blue cheese 14 g
  • 3 Tbsp creamy blue cheese (45 g)
  • Fresh basil chopped
  • Salt and Pepper

For the Dressing:

  • ½ cup reduced-fat blue cheese 60 g
  • ½ cup non fat Greek yogurt 120 g
  • ¼ cup light mayonnaise 60 g*
  • 3 Tbsp non fat milk 45 g
  • 3 Tbsp red wine vinegar 45 g
  • ½ Tbsp lemon juice 7 g
  • 2 Tbsp fresh parsley minced 5 g — or sub 1 tsp dried parsley
  • 2 Tbsp fresh chives minced 5 g — or sub 1 tsp dried chives
  • 1 Tbsp fresh dill minced 3 g– or sub ½ tsp dried dill
  • ½ tsp garlic powder
  • ¼ tsp kosher salt
  • ¼ tsp pepper

Instructions

  • For the creamy blue cheese dressing, combine all ingredients in a bowl and mix well with a whisk or fork. Pop in the fridge until you’re ready to use. It starts out nice and thick, so feel free to thin it out a littler with more vinegar or milk if you prefer. But without much fat in there, it tends to get a little watery the next day. This dressing is best the first day.
  • Toss everything together. Season with a good pinch of kosher salt and several cracks of pepper. Finish with fresh basil. If I’ve got room for it, I love to eat this with a warm, salted Joseph’s pita on the side, piling the salad on as I go.

Notes

MFP: Lillie Eats and Tells BLT chopped salad with blue cheese dressing 

Nutrition

Serving: 1saladFiber: 10gCalories: 388kcalFat: 15.3gProtein: 36.6gCarbohydrates: 27.5g
Keywords bacon, blue cheese, blue cheese dressing, chopped, corn, grilled chicken, romaine, salad

Tried this recipe?

Tag @LillieEatsAndTells on Instagram with #LillieEatsandTells! We’d love to see your creations!

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About the Author

Hello. My name is Lillie. I’m not a registered dietitian, or a macro coach, or a public figure or culinary genius. I’m a mommy of four who FOUND macro-counting and fell in love with this balanced approach to food...

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