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A close-up of a bowl of BLT Protein Pasta Salad with rotini pasta, chicken, bacon, tomatoes, and lettuce.

BLT Protein Pasta Salad

This BLT Protein Pasta Salad combines the classic flavors of a BLT with protein-rich ingredients for a filling and nutritious meal. Tender chicken, crispy turkey bacon, lettuce, tomatoes, and high protein pasta are tossed in a creamy Greek yogurt dressing for a refreshing dish that is ideal for meal prep, potlucks, and easy lunches.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 6 servings
Course: Dinner, Lunch
Cuisine: American
Calories: 400
Ingredients Method Notes

Ingredients
  

For the salad
  • 8 ounces high protein pasta
  • 1 pound boneless skinless chicken breasts
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 6 slices turkey bacon, cooked and chopped
  • 2 cups chopped romaine lettuce
  • 1 1/2 cups cherry tomatoes, halved
  • 1 cup diced cucumber
  • 1/4 cup finely diced red onion
  • 2 tablespoons chopped fresh parsley
For the dressing
  • 1 cup plain nonfat Greek yogurt
  • 2 tablespoons light mayonnaise
  • 1 tablespoon lemon juice
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Method
 

  1. Bring a large pot of salted water to a boil. Cook the pasta according to package directions until tender. Drain and rinse under cold water.
  2. Season the chicken with garlic powder, salt, and black pepper.
  3. Heat olive oil in a skillet over medium-high heat. Cook the chicken for 5 to 7 minutes per side until the internal temperature reaches 165°F.
  4. Transfer the chicken to a cutting board and let rest for 5 minutes before dicing into bite-size pieces.
  5. In a small bowl, whisk together the Greek yogurt, mayonnaise, lemon juice, Dijon mustard, garlic powder, onion powder, salt, and black pepper until smooth.
  6. In a large serving bowl, combine the cooled pasta, chicken, turkey bacon, tomatoes, cucumber, red onion, and parsley.
  7. Add the dressing and toss until evenly coated.
  8. Fold in the chopped romaine lettuce just before serving to keep it crisp.
  9. Chill for 20 to 30 minutes if desired before serving.

Notes

For the freshest texture, add the lettuce immediately before serving. This pasta salad stores well for up to 4 days when the lettuce is kept separate and mixed in as needed. Cook chicken to an internal temperature of 165°F as measured with a food thermometer for food safety.