High Protein Grilled Chicken BLT

published: January 2, 2024

updated: January 2, 2024


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Get ready for a delicious, healthy combination of Chicken, Bacon, Lettuce and Tomato with this high-protein grilled chicken BLT! Perfect for those following macros – whether you're looking to lose weight or build muscle, it's easy to fit into your meal plan as it's packed with 34g of protein and can be made in 20 minutes!

Ever since I've been following macros, this is one of those high-protein recipes that stays in my lunch and dinner rotations almost every week. Enjoy the recipe and let us know how much you loved it!

plate of grilled chicken BLT

High Protein Grilled Chicken BLT

Tami Smith
BLTs are an absolute classic summer lunch or dinner option for hot days when you need a meal that doesn’t require hours spent cooking over a hot stove. We took the classic BLT and elevated it with more protein and more flavor! This thick, juicy, and satisfying sandwich is macro-friendly and bursting with flavor thanks to our special sauce addition!
5 from 1 vote
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Dinner, Lunch
Cuisine American
Servings 12
Calories 340 kcal


  • 1 Skillet
  • 1 Cutting Board
  • 1 Knife


  • 2 slices low-calorie bread – I used Sara Lee White Delightful Bread
  • 3 oz. pre-cooked chicken breast strips – I used Tyson Rotisserie Seasoned
  • 2 pieces turkey bacon – I used Columbus brand
  • 2 slices tomatoes
  • 4 large lettuce leaves
  • 1 tbsp G. Hughes Cluckin’ Sauce


  • Cook turkey bacon in a small skillet over medium heat until crispy. Toast both slices of bread to your desired doneness.
  • Microwave or air fry your chicken breast strips if using a frozen option.
  • Lay two slices of bread on countertop. Spread Cluckin’ Sauce evenly over both slices of bread.
  • Layer lettuce, tomato, turkey bacon, and grilled chicken breast strips on top of one piece of bread. Add the second piece of bread on top.
  • Slice sandwich in half and enjoy!


If you cannot find the specific sauce recommended, you can make your own version of “Cluckin’ Sauce” by mixing together BBQ sauce and mustard. You can also go the traditional BLT route and use a layer of mayo on your bread.
If you’d like to use this recipe for meal prep, pre-cook a batch of bacon and pre-slice your tomatoes, and store them in the fridge to be used when ready. If the chicken you choose is frozen, you can air fry a batch and store it in the fridge to be used later.


Calories: 340kcalCarbohydrates: 21gProtein: 34gFat: 14g
Keyword high protein, macro friendly
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About the author, Tami Smith

Hi, I'm Tami, a certified macro coach, nutritionist and personal trainer! I love creating and sharing quick and easy macro-friendly recipes, and working out in my garage gym!

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