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–+ servings
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.
Print Pin
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 dressing 45 g (link to it from the wedge)
  • 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: 1saladCalories: 388kcalCarbohydrates: 27.5gProtein: 36.6gFat: 15.3gFiber: 10g
Keywords bacon, blue cheese, blue cheese dressing, chopped, corn, grilled chicken, romaine, salad

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