Protein BLT Pasta Salad Recipe

Looking for a dish that combines the best of comfort food with a healthy twist? This High-Protein BLT Pasta Salad is exactly what you need! Packed with crispy bacon, creamy dressing, and plenty of protein, it’s the perfect meal for meal prep, a quick lunch, or a crowd-pleasing side dish. Whether you’re fueling up after a workout or just craving something satisfying and flavorful, this salad has you covered.

Why You’ll Love This Recipe

This BLT Pasta Salad is the perfect combination of classic flavors and modern nutrition. Here’s why you’ll absolutely love it:

Packed with Protein: With ingredients like eggs, bacon, and Greek yogurt, this salad is a high-protein powerhouse. Whether you’re looking to fuel your workout or just need a hearty, satisfying meal, this recipe will keep you full and energized.

Quick and Easy: This salad is simple to prepare, making it ideal for busy days when you want something delicious without spending hours in the kitchen. Plus, it’s easy to customize with whatever ingredients you have on hand.

Perfect for Meal Prep: Whether you’re meal prepping for the week or bringing something to a potluck, this pasta salad holds up well in the fridge for a few days. The flavors only get better as it sits, making it an excellent make-ahead option.

What You’ll Need for this Protein BLT Pasta Salad Recipe

Pasta: Any shape works—rotini, penne, or bow ties are great for holding onto the dressing. Whole wheat or protein-enriched pasta can add more nutrition.

Bacon: Use thick-cut bacon for a meatier texture. Turkey bacon works as a leaner option.

Tomatoes: Cherry or grape tomatoes hold their shape best, but diced Roma tomatoes also work.

Lettuce: Romaine or iceberg adds a crisp, refreshing crunch.

Red Onion: Adds a sharp, zesty bite.

Eggs: Hard-boiled eggs add protein and richness.

Faf-free Mayonnaise: Provides creaminess and richness.

Greek Yogurt: Adds tanginess, lightens the dressing, and adds extra protein.

Apple Cider Vinegar: Adds a bit of tang and balances the creamy dressing. Lemon juice can be used as a substitute.

Mixed Herbs: Dried Italian herbs work well, but fresh herbs like parsley or basil can add brightness.

Salt and pepper to taste

Substitutions & Variations:

Pasta: Use high-protein pasta, such as chickpea or lentil pasta, to boost the protein content.

Bacon: Substitute with turkey bacon or a plant-based bacon alternative for a leaner option. You can also use grilled chicken breast.

How to make this recipe:

1. Prepare the Dressing First
Start by making the dressing to allow the dried herbs to release their flavors. In a medium mixing bowl, combine mayonnaise, Greek yogurt, and apple cider vinegar. Add the mixed herbs, salt, and pepper to taste, then whisk until smooth and creamy. Let the dressing sit for at least 10-15 minutes while you prepare the other ingredients. This resting time allows the herbs to rehydrate and infuse the dressing with more robust flavors.

2. Cook the Pasta
Fill a large pot with water, add a generous pinch of salt, and bring it to a boil. Once boiling, add the pasta and cook according to package instructions until al dente — firm to the bite but cooked through. Drain the pasta and immediately rinse it under cold water to cool it down and prevent it from sticking together. Set the cooled pasta aside.

3. Boil the Eggs
Place the eggs in a saucepan and cover them with cold water. Bring the water to a rolling boil over medium-high heat. Once it reaches a boil, turn off the heat, cover the pot, and let the eggs sit in the hot water for 10 minutes. After 10 minutes, transfer the eggs to the ice bath to cool for about 5 minutes. Crack the shells, peel them, rinse to remove any shell fragments, and chop them.

4. Cook the Bacon
While the pasta and eggs are cooking, heat a skillet over medium heat. Add the bacon strips in a single layer and cook until crispy, flipping occasionally to ensure even browning. Once done, transfer the cooked bacon to a plate lined with paper towels to drain excess grease. Allow the bacon to cool before crumbling it into bite-sized pieces. If you prefer a leaner option, use turkey bacon or baked bacon.

5. Assemble the Salad
In a large mixing bowl, combine the cooled pasta, chopped lettuce, halved cherry tomatoes, finely diced red onion, crumbled bacon, and chopped eggs. Give the resting dressing a quick stir and pour it over the salad ingredients. Gently toss everything together until well coated, ensuring the dressing evenly covers all components. Adjust the seasoning with additional salt and pepper if needed.

6. Chill and Serve
For the best flavor, cover the bowl and chill the salad in the refrigerator for about 20-30 minutes before serving. This chilling time allows the flavors to meld and enhances the overall taste. Before serving, give the salad a gentle stir and garnish with extra bacon crumbles or fresh herbs if desired. Serve chilled, and enjoy this creamy, flavorful BLT pasta salad.

Macros & Nutrition Breakdown Per Serving

Note: These macros are based on the exact ingredient amounts listed above and a serving size of about 1 and a half cups (1/4th of the recipe).

• Calories: 445 kcal
• Protein: 29g
• Carbs:29g
• Fat: 23g
• Fiber: 3g

Meal Prep & Storage Tips

This BLT Pasta Salad is not only delicious but also perfect for meal prep. Meal prepping this BLT Pasta Salad ensures you have a nutritious and flavorful meal on hand throughout the week, making it a perfect choice for busy schedules. Here’s how you can store it and keep it fresh for the days ahead:

Meal Prep Tips: This pasta salad is an excellent option for meal prepping as it stores well and keeps its flavor over a few days. To make meal prep easier, you can cook and assemble the components ahead of time, then combine them with the dressing right before serving. This way, the pasta, chicken, bacon, and veggies stay fresh, and the dressing doesn’t make everything soggy. Store the dressing in a separate container and pour it over the salad when you’re ready to eat.

Storage Tips: Once prepared, this salad can be stored in an airtight container in the refrigerator for up to 3-4 days. Keep the dressing separate from the salad if possible, to avoid sogginess. If you’re storing the dressing in the same container, it’s best to layer the dressing at the bottom and the salad ingredients on top to keep everything fresh longer.

When you are ready to eat, just give it a quick toss and adjust the seasoning if needed before serving.

More High-Protein Recipes You’ll Love

High-Protein Fried Rice

Chicken Bacon and Feta Pasta Salad

Yogurt and Muesli Bowl- Two Ways

Share your Creations

If you enjoyed this recipe, give it a try and let me know what you think! Share your photos on social media and tag me so I can see your delicious variations. Don’t forget to leave a comment below if you have any questions, feedback, or favorite ingredient swaps!