Veggie Loaded BLT Pasta Salad with Chicken

This flavor-packed BLT Chicken Pasta Salad is a balanced meal, ready in 20 minutes! Loaded with veggies, chicken, crispy bacon bits, and a simple Greek yogurt ranch dressing (store-bought ranch seasoning blend saves you even more time!), this protein and fiber-packed meal will leave you full, satisfied and nourished! 

This Chicken BLT Pasta Salad is next level! What sets it apart from the rest? Unlike traditional pasta salads that can lack balance, this version is packed with protein-rich chicken, crispy bacon (for that satisfying crunch), tomato (hello antioxidants), corn, and instead of going the traditional lettuce route, I decided to use iron-rich spinach for even more fiber and micronutrients like plan-based iron. And did I mention, the flavour is out of this world!?

I love making homemade dressings and sauces, but I’m always down for a shortcut. The delicious Greek yogurt-based dressing takes less than 30 seconds to whisk together, using packaged ranch seasoning for that classic bold ranch flavor, without the need to measure out your spices. To top it all off I’ve added my dietitian twist with some fresh diced avocado for a dose of skin nourishing antioxidant, vitamin E, and some satiating fats which keep you full and satisfied even longer!   

Besides being packed full of flavor and nutrients, this salad is all about convenience. Using prepped oven-baked chicken breast or a store-bought rotisserie chicken, you can throw this salad together in 20 minutes or less. And major bonus— it holds up beautifully in the fridge for days making it the perfect batch prep lunch or dinner. Enjoy it cold, or heat it up (my husband’s fave way to eat it, just make sure to add the avocado after heating), you really can’t go wrong!

What You Need To Make This Pasta Salad

For the dressing: I wanted this recipe to come together as quickly as possible, so I created a cheater Greek yogurt ranch dressing with just 3 ingredients—Greek yogurt, mayo and ranch seasoning. It is soo creamy and delicious and comes together in no tiem. 

Hot tip: If you’re into meal prep, or prefer to mix up your own seasoning blend, make a big batch of my homemade Greek yogurt ranch dressing and use it in this salad and as a dip for your snacks throughout the week!

Cooked chicken breasts: I go one of two ways with this one. I’ll either prep a big batch of chicken at the beginning of the week to use in multiple recipes, including this one, or if I really want to save time I’ll use a rotisserie chicken. If going the rotisserie chicken route, feel free to use both the white and dark meat! 

Bacon: You just can’t have a BLT without the Bacon! A little goes a long way here, but it really adds to the overall flavor and texure of the salad adding a nice salty crunch to each bite. 

Pasta: I know pasta gets a bad rap, but there is no  need to fear it! Carbs are our body’s preferred and primary source of energy! Plus, pasta is packed with B vitamins which support our body’s energy metabolism. The addition of the chicken and veggies also makes this a blood sugar balancing meal for long lasting energy and fullness! 

Hot tip: I love to use Catelli Smart noodles for a boost of fiber while maintaining the taste and texture of white pasta. You can also opt for a chickpea or lentil pasta for extra protein and a fiber boost as well! Ultimately, the best choice is the pasta you enjoy most! 

Tomatoes: This recipe is best with Roma or cherry tomatoes. They add a burst of flavor in every bite while packing in the antioxidants like vitamin C and lycopene. 

Corn: I used frozen corn that I defrosted overnight. It adds a touch of sweetness and a crunch. It adds fiber, vitamin C, and B vitamins while also helping provide long-lasting energy from its complex carbs.

Spinach: I decided to use spinach instead of lettuce which is traditionally found in a BLT (bacon, leafy green, tomato?). It adds beautiful rich color along with added nutrients like iron and Vitamin K!

Cheddar cheese: We always keep a bag of shredded cheese on hand to save time and mess (I think shredding cheese is one of my least favorite kitchen tasks) I prefer cheddar for it’s sharp, bold flavor, but Tex-Mex, Cheese blends, or even feta would work in here!

Avocado: Loaded with heart-healthy fats, avocado adds a creaminess to each bite. If heating the pasta salad, top with the avocado after heating. 

Green onion: I love finishing a dish with fresh herbs and green onion is the perfect compliment to the other ingredients in this recipe! 

How To Make It

Top with avocado and green onion and serve right away or store in the fridge up to 5 days

Save Time and Prep Ahead

Want to make this salad even easier for busy days? Here’s what you can prep ahead:

Prep the chicken: I love meal prepping a few key ingredients to use throughout the week and chicken is often on the list because it’s just so versatile! Alternatively, save even more time and buy a pre-cooked rotisserie chicken.

While you’re at it, prep extra chicken for other pastas (like in my pesto cottage cheese pasta), quesadillas, or soups.

Cook the pasta: Pasta is another ingredient you can add to your Sunday prep list! It stores well in the fridge up to 5 days. If your pasta is sticking together when you remove it from the fridge, place in a strainer and run hot water over it to loosen the noodles before using.

Did you know? You can also freeze pasta! Lay the noodles flat in a single layer in a freezer bag and freeze for up to 1 month! To use: Simply pull out of the freezer the night before or run them under hot water to thaw.

Cook the bacon: You can pre-cook the bacon using your favorite method and use throughout the week in this salad as well as in sandwiches or as a topping for perogies or chili.   

Shred the cheddar cheese: Pre-shredded cheese makes assembly a breeze. You can shred an entire block of cheese in a food processor and use in other recipes like my high protein mac and cheese. You can also buy pre-shredded and save even more time (and dishes).

Success Tips

Mayo & Greeky Yogurt: I first tested this recipe with just Greek yogurt as the base for the dressing. While this will work, I found it a bit too tangy. The addition of just a couple of tablespoons of Mayo smooths out the dressing for balanced flavor and the perfect creamy texture.

Red vs. Green onion: While I do love the flavor of red onion, knowing this will likely be a recipe you’ll bring to work, I figured you might not want the onion breath it left. Haha The addition of green onion was the perfect addition to get that added aromatic flavor, without the harsh after effects. Haha 

Eating it warm: While pasta salad is traditionally eaten cold, my family discovered that this one is actually very delicious eaten warm. After one of my rounds of testing this recipe, my husband took the leftovers and tossed them in a pan, not realizing it was a pasta salad. The result was pure deliociousness! My only tip here is to add the avocado after heating if eating it this way. 

Spinach instead of Lettuce: I originally tested this recipe with romaine in an effort to stick to traditional BLT ingredients (typically made with leaf lettuce) but I found that it got too soggy when stored as leftovers. Spinach was the perfect solution as it’s delicious when fresh or wilted and still tasted great even on day 5!

Watch How to Make It Here!