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Healthy BLT Pasta Salad With Chicken - Fresh, Satisfying, and Easy

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • Pasta: 10 ounces whole-wheat short pasta (rotini, fusilli, or shells)
  • Chicken: 2 cups cooked chicken breast, diced or shredded (grilled or roasted)
  • Bacon: 4 slices center-cut bacon, cooked crispy and crumbled
  • Lettuce: 3 cups chopped romaine or crisp green leaf lettuce
  • Tomatoes: 1.5 cups cherry tomatoes, halved (or diced Roma)
  • Red onion: 1/4 cup thinly sliced (optional, for bite)
  • Avocado: 1 medium, diced (optional but recommended)
  • Fresh herbs: 2 tablespoons chopped parsley or chives
  • 1/2 cup plain Greek yogurt (2% or 5% for creaminess)
  • 3 tablespoons light mayonnaise
  • 1 tablespoon Dijon mustard
  • 2 tablespoons lemon juice (plus more to taste)
  • 1 tablespoon apple cider vinegar
  • 1 small garlic clove, grated or minced
  • 1/2 teaspoon smoked paprika (or regular paprika)
  • 1/2 teaspoon honey or maple syrup
  • 2–3 tablespoons extra-virgin olive oil
  • Kosher salt and black pepper, to taste
  • 1/2 cup diced cucumber for extra crunch
  • 1/4 cup grated Parmesan for a savory note
  • A pinch of red pepper flakes for heat

Method
 

  1. Cook the pasta: Bring a large pot of salted water to a boil. Cook pasta until just al dente according to package directions. Drain and rinse under cool water to stop cooking. Shake off excess water well.
  2. Crisp the bacon: While the pasta cooks, cook bacon in a skillet over medium heat until crisp. Transfer to a paper towel–lined plate and crumble when cool. For a lighter option, use turkey bacon and a touch of oil.
  3. Prep the chicken: Use leftover grilled chicken or quickly poach or roast chicken breasts. Season simply with salt, pepper, and a little garlic powder. Dice or shred into bite-size pieces.
  4. Make the dressing: In a bowl, whisk Greek yogurt, mayo, Dijon, lemon juice, vinegar, garlic, smoked paprika, and honey. Slowly whisk in olive oil until smooth. Season with salt and pepper to taste. Adjust acidity with a splash more lemon if needed.
  5. Combine base ingredients: In a large mixing bowl, add cooled pasta, chicken, tomatoes, red onion, and half the herbs. Toss with half the dressing to coat.
  6. Add BLT crunch: Fold in the lettuce and most of the bacon. If using avocado or cucumber, add them now. Add more dressing as needed to lightly coat without drowning the salad.
  7. Taste and finish: Season with extra salt, pepper, and a squeeze of lemon. Top with remaining bacon and herbs. If using Parmesan, sprinkle a little over the top.
  8. Serve: Enjoy right away for best texture, or chill for 20–30 minutes to meld flavors. If chilling longer, wait to add lettuce and avocado until just before serving.