Simple High Protein BLT Pasta Salad

Update : May 3, 2026

High protein BLT pasta salad with bacon, lettuce, and tomatoes.

why make this recipe

Simple High Protein BLT Pasta Salad is a delicious and nutritious dish perfect for a quick lunch or a light dinner. It combines the classic flavors of a BLT sandwich with pasta, making it filling and satisfying. With ingredients like chicken and bacon (or a substitute), this salad offers a good amount of protein, which helps keep you energized throughout the day. Plus, it’s easy to prepare, and you can customize it to your liking by adding extra veggies or using your favorite pasta.

how to make Simple High Protein BLT Pasta Salad

Ingredients :

8 oz pasta (e.g., rotini or penne)
1 cup cooked bacon, chopped (or turkey bacon for a healthier option)
1 cup cherry tomatoes, halved
1 cup romaine lettuce, chopped
1/2 cup cooked chicken breast, diced
1/4 cup mayonnaise
1 tablespoon Dijon mustard
Salt and pepper to taste

Directions :

Cook the pasta according to package instructions. Once done, drain and let it cool.
In a large bowl, combine the cooled pasta, chopped bacon, cherry tomatoes, romaine lettuce, and diced chicken.
In a small bowl, mix together the mayonnaise, Dijon mustard, salt, and pepper.
Pour the dressing over the pasta salad and toss everything together until well combined.
Serve immediately or refrigerate it for later.

how to serve Simple High Protein BLT Pasta Salad

You can serve this salad immediately as a light meal or as a side dish at a barbecue or picnic. It pairs well with other summer foods, like grilled chicken or vegetable skewers. If you have leftovers, just keep them in the fridge until you’re ready to eat again.

how to store Simple High Protein BLT Pasta Salad

To store your pasta salad, place it in an airtight container and keep it in the refrigerator. It will stay fresh for about 3 to 5 days. If you make this ahead of time, it’s best to add the lettuce just before serving to keep it crisp.

tips to make Simple High Protein BLT Pasta Salad

Customize Your Vegetables: Feel free to add other vegetables like bell peppers, cucumbers, or olives for extra flavor and nutrition.
Use Whole Wheat Pasta: For added health benefits, try using whole wheat pasta instead.
Make It Vegan: Substitute the chicken with chickpeas and use a plant-based mayo for a vegan option.

variation

You can easily change up the meat in this dish. Instead of bacon, consider using grilled turkey or a plant-based alternative. You can also experiment with different types of pasta or add in some cheese, like feta or mozzarella, for added flavor.

FAQs

1. Can I use gluten-free pasta?
Yes, you can use gluten-free pasta in this recipe. Just follow the cooking instructions on the package.

2. How can I make this salad lower in calories?
You can use less mayonnaise and more Greek yogurt as a base for the dressing. It’s a healthier option that still tastes great!

3. Is this salad good for meal prep?
Absolutely! This salad is great for meal prep. Just keep the dressing separate until you are ready to eat to maintain freshness.