Bowtie BLT Pasta Salad

BLT Pasta Salad is a yummy, summer recipe that is packed with protein. Made with bowtie pasta, it's great for kids and adults!

Something about BLTs scream summer. And combined with my favorite summer meal prep, pasta salad, you have the perfect summer lunch.

I know BLTs get a bad rep for being unhealthy, but as a dieititian my philosophy is that all foods fit. Of course, we want to minimize processed meats in our diet, but if you really love bacon like me, why not pair it with other nutritious foods in a pasta salad?

This BLT pasta salad is made with chicken, bacon and cheese for protein, chickpeas and veggies for lots of fibre, and healthy fats in the dressing. It's equal parts filling, satisfying and so delicious.

Why This Recipe Is Dietitian Approved

1. Great for a summer meal. This BLT salad is fresh, filling and requires minimal cooking.
2. Higher protein and fiber. This is a protein and fiber packed salad, making it more nutritious and filling than traditional pasta salad.
3. Yogurt based dressing. Instead of a heavy dressing, we use a lightened up greek yogurt based dressing

Ingredients

Pasta. I like to use bowtie pasta, however you may use any pasta of choice. Top tip: use a higher protein or fiber pasta for an even more nutrient-powered recipe.

Bacon. Regular or turkey bacon will both work great here.

Chicken. I like to use deli chicken breast to really get the taste of a classic BLT, however any cooked chicken variation is great.

Tomatoes. Grape tomatoes, cherry tomatoes or Italian tomatoes work best here as they tend to be smaller and contain less juices.

Chickpeas. For added plant-based protein and fiber.

Romaine. We need romaine lettuce for a classic BLT recreation. I love the freshness and crunch it adds.

Red onion. I love adding red onions into my BLT sandwiches, however if you find the taste of red onions overpowering, I recommend dicing them and then soaking them in cold water for about 5 minutes before draining and adding.

Cheddar cheese. The ultimate BLT cheese! 

Avocado. This is optional as it doesn’t store the best if you are making this ahead of time, however it adds such a great creamy texture and healthy fats.

Garlic yogurt dressing. A greek yogurt based homemade yogurt “mayo” sauce really brings this salad together.

The complete ingredient list with measurements can be found in the recipe card below. 

Instructions

1. Cook pasta according to package instructions. Rinse and set aside to cool.
2. In a large skillet over medium heat, cook the bacon until brown and crisp. Once cooked, transfer to a paper towel lined plate to cool. Once cooled, chop into small bite sized pieces.

2. Once the pasta is cooled, add the pasta and romaine lettuce to a large mixing bowl. Top with chicken, tomatoes, chickpeas, red onion, cheddar cheese and avocado. Season with salt and black pepper.

3.  Make the garlic yogurt dressing by whisking together yogurt, mayonnaise, garlic, lemon juice, olive oil, salt, black pepper and onion powder in a bowl or liquid measuring cup.

4. Pour the dressing into the salad.

5. Toss to combine.

Substitutions and Variations

This BLT pasta salad is a take on a classic BLT sandwich, so you can add any toppings that you typically enjoy on a sandwich. I usually love to add avocado and red onion to mine but you can get as creative as you like. Here are some other variations to try:

• Change up the protein: bacon can be replaced with turkey bacon for a lower fat option and chicken can be replaced with any cooked protein of choice.
• Chickpeas: I added chickpeas for additional fiber and protein to make this more of a meal l-friendly salad however if you prefer to leave them out or replace them with a different bean you absolutely can.

Equipment

• Mixing bowl

Storage

Once made, this salad can stay fresh in the fridge for up to 24 hours, however the lettuce will begin to wilt over time. 

If you are looking to make this salad ahead of time or for meal prep, I recommend making the salad by following the directions above leaving off the dressing and lettuce and storing separately. When you are ready to eat, add the lettuce and dressing and toss to combine.

Frequently Asked Questions

More Pasta Salad Recipes

Looking for more pasta salad recipes? Try these:

• Creamy Ranch Protein Pasta Salad
• Kale Caesar Pasta Salad
• Elotes Pasta Salad
• Chicken Pesto Pasta Salad

📖 Recipe

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5 from 2 votes

Bowtie BLT Pasta Salad

BLT Pasta Salad is a yummy, summer meal prep recipe that is packed with protein. Made with bowtie pasta, it's great for kids and adults!

Prep Time30 minutes mins

Cook Time15 minutes mins

Total Time45 minutes mins

Course: Lunch, Salad

Cuisine: American

Keyword: Pasta, salads

Servings: 6

Ingredients 

1x2x3x

For the salad:

• 200 g uncooked bowtie pasta or protein pasta of choice
• 1 pack low sodium bacon or turkey bacon
• 1 head romaine lettuce chopped finely
• 250 g deli chicken breast nitrate/ nitrite free, chopped
• 1 cup tomatoes chopped
• 1 x540g can chickpeas rinsed and drained
• ½ cup red onion diced (about ½ of one onion)
• ½ cup cheddar cheese shredded
• 1 avocado diced (optional)
• Salt and black pepper to taste

For the garlic yogurt dressing:

• ¾ cup plain greek yogurt
• ¼ cup mayonnaise
• 1 large clove garlic pressed
• Juice of ½ a lemon
• 1 tablespoon olive oil
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ¼ teaspoon onion powder

Instructions

• Cook pasta according to package instructions. Rinse and set aside to cool.
• In a large skillet over medium heat, cook the bacon until brown and crisp. Once cooked, transfer to a paper towel lined plate to cool. Once cooled, chop into small bite sized pieces.
• Once the pasta is cooled, add the pasta and romaine lettuce to a large mixing bowl. Top with chicken, tomatoes, chickpeas, red onion, cheddar cheese and avocado. Season with salt and black pepper.
• Make the garlic yogurt dressing by whisking together yogurt, mayonnaise, garlic, lemon juice, olive oil, salt, black pepper and onion powder in a bowl or liquid measuring cup.
• Pour the dressing over the salad. Toss to combine!

Notes

Once made this salad can stay fresh in the fridge for up to 24 hours, however the lettuce will begin to wilt over time.

If you are looking to make this salad ahead of time or for meal prep I recommend making the salad by following the directions above leaving off the dressing and lettuce and storing separately. When you are ready to eat- add the lettuce and dressing and toss to combine. For longer storage, you can use spinach instead of lettuce.

*I have included the nutrition information for this recipe below. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don't forget both your body and soul need nourishment!

Nutrition

Serving: 1.5cups | Calories: 782kcal | Carbohydrates: 52g | Protein: 33g | Fat: 50g | Saturated Fat: 14g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 21g | Trans Fat: 0.1g | Cholesterol: 84mg | Sodium: 1259mg | Potassium: 1080mg | Fiber: 10g | Sugar: 8g | Vitamin A: 9491IU | Vitamin C: 14mg | Calcium: 183mg | Iron: 4mg

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