Introduction

Looking for a light and refreshing summer dish that’s also satisfying and delicious? This Weight Watchers BLT Pasta Salad is the perfect blend of crispy bacon, fresh lettuce, and tomato paired with a creamy dressing and pasta. It’s a twist on the classic BLT sandwich, but in salad form with the added bonus of pasta, making it a hearty, yet guilt-free, meal. Perfect for gatherings, picnics, or meal prep, this recipe is sure to become a go-to for any Weight Watchers member looking to enjoy a healthy, delicious, and filling dish without blowing their daily points.

The combination of whole wheat pasta, lean turkey bacon, fresh vegetables, and a light, homemade dressing ensures that this salad fits into the Weight Watchers SmartPoints plan while delivering a rich, flavorful taste that everyone will love. Not only does it taste amazing, but it’s also packed with protein, fiber, and nutrients—keeping you feeling full for longer.

In this post, you will learn everything you need to know to make this salad: from the ingredients and measurements to detailed step-by-step instructions. We’ll also break down the nutritional value and SmartPoints for each serving, ensuring that you’re able to stay on track while enjoying a mouthwatering dish.

Why You’ll Love This BLT Pasta Salad

1. Perfect for Weight Watchers

This BLT Pasta Salad is designed with Weight Watchers points in mind. With its low SmartPoints value, it’s an ideal choice for anyone on the Blue, Green, or Purple Plans. It’s a versatile recipe that can be enjoyed as a side dish, lunch, or even a light dinner.

2. Packed with Flavor and Texture

The salad’s combination of crispy turkey bacon, fresh lettuce, juicy tomatoes, and whole wheat pasta offers a delicious texture and a burst of flavors in every bite. It’s a satisfying way to enjoy a classic combination of ingredients without feeling weighed down by heavy calories or points.

3. Meal Prep Friendly

If you’re looking to prep ahead for the week, this salad is perfect for meal prep. It holds up well in the fridge, and the flavors even intensify over time. It’s easy to divide into meal-sized portions, making it a convenient option for busy days.

4. Customizable Ingredients

Feel free to customize this salad to fit your tastes and dietary preferences. You can easily swap the whole wheat pasta for a gluten-free option or add extra veggies like cucumbers or avocados for more texture and flavor. You can also use regular bacon if you prefer, though turkey bacon keeps the SmartPoints low.

5. Balanced Nutrition

With lean protein from turkey bacon, fiber from the whole wheat pasta, and healthy fats from the dressing, this salad is perfectly balanced for both satiating hunger and providing energy throughout the day.

Ingredients for Weight Watchers BLT Pasta Salad

For this recipe, we’ve selected ingredients that are healthy, flavorful, and low in SmartPoints to ensure this dish stays within your daily point allowance while still being a satisfying meal. Here are the ingredients you’ll need:

Salad Ingredients:

  • 8 oz whole wheat pasta (fusilli, penne, or rotini work best)
  • 6 slices turkey bacon (or regular bacon if preferred)
  • 2 cups Romaine lettuce (chopped into bite-sized pieces)
  • 1 cup cherry tomatoes (halved)
  • 1/4 cup red onion (finely diced)
  • 1/2 cup cucumber (diced, optional for added crunch)

Dressing Ingredients:

  • 1/4 cup non-fat Greek yogurt (for a creamy base)
  • 2 tablespoons light mayonnaise (or a healthier alternative like avocado mayo)
  • 1 tablespoon Dijon mustard (adds tang and flavor)
  • 1 tablespoon apple cider vinegar (for acidity and balance)
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • 1-2 teaspoons fresh lemon juice (optional, for a burst of freshness)

Optional Add-ins:

  • Chopped parsley or fresh herbs for garnish
  • Cheddar cheese or Parmesan (grated, for topping)

Step-by-Step Instructions for BLT Pasta Salad

Step 1: Cook the Pasta

Start by boiling 8 oz of whole wheat pasta in a large pot of salted water. Cook according to the package instructions, usually about 7-10 minutes, until the pasta is al dente. Be sure not to overcook the pasta, as you want it to hold its shape in the salad.

Once done, drain the pasta and rinse it under cold water to stop the cooking process. Set aside to cool completely.

Step 2: Cook the Turkey Bacon

While the pasta is cooking, heat a skillet over medium-high heat. Add the turkey bacon slices and cook until crispy, usually about 3-4 minutes per side. If you’re using regular bacon, cook until it’s crispy and drain any excess fat. Once the bacon is done, remove it from the pan and place it on a paper towel to absorb any remaining fat. Chop the bacon into small pieces.

Step 3: Prepare the Vegetables

While the bacon is cooling, chop the romaine lettuce into bite-sized pieces and halve the cherry tomatoes. If you’re adding cucumbers or red onion, dice them into small, evenly-sized pieces.

Step 4: Make the Dressing

In a small bowl, combine the non-fat Greek yogurt, light mayonnaise, Dijon mustard, and apple cider vinegar. Stir until smooth. Add the garlic powder, salt, pepper, and lemon juice (if using) to taste. Adjust the seasoning as needed, depending on how tangy or creamy you prefer your dressing.

Step 5: Assemble the Salad

In a large mixing bowl, add the cooked and cooled pasta, chopped lettuce, halved cherry tomatoes, cucumber (if using), and red onion. Toss to combine. Add in the chopped crispy turkey bacon and give everything a gentle toss.

Pour the dressing over the salad and toss again until everything is evenly coated. You may want to start with a smaller amount of dressing and add more if needed to avoid over-saturating the salad.

Step 6: Chill and Serve

For the best flavor, let the salad chill in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld together and the dressing to set in.

Before serving, garnish with fresh herbs, a sprinkle of grated cheddar or Parmesan cheese, or extra crispy bacon bits for added texture and flavor. Serve cold, and enjoy!

Tips for the Perfect BLT Pasta Salad

1. Make Ahead for Meal Prep

This salad keeps well in the fridge, so it’s an excellent option for meal prepping. Prepare it in advance, and it will stay fresh for 3-4 days in an airtight container. If you plan to store it for several days, consider adding the dressing just before serving to keep the salad from getting soggy.

2. Customize Your Veggies

Feel free to add more vegetables to suit your tastes. Cucumbers, avocado, bell peppers, or shredded carrots can add color, crunch, and more nutrients. Just be sure to adjust the SmartPoints if you add extra ingredients.

3. Keep It Low Fat

Using light mayonnaise and non-fat Greek yogurt helps keep the dressing creamy while cutting down on fat and calories. You can further lower the fat content by using a lighter bacon alternative or reducing the amount of bacon you use.

4. Use Gluten-Free Pasta

If you’re following a gluten-free diet, swap the whole wheat pasta for gluten-free pasta made from rice, quinoa, or chickpea flour. Just be sure to check the SmartPoints if you change the pasta.

5. Add Extra Protein

If you want to boost the protein content, consider adding grilled chicken, turkey breast, or even hard-boiled eggs to the salad. This will make the dish even more filling without significantly increasing the SmartPoints.

Nutritional Information (Per Serving)

For a recipe that serves 6 people, here is the approximate nutritional breakdown per serving:

  • Calories: 210 kcal
  • Fat: 10g
    • Saturated Fat: 2g
  • Protein: 10g
  • Carbohydrates: 18g
    • Fiber: 3g
    • Net Carbs: 15g
  • Sugar: 3g
  • Sodium: 350mg
  • Cholesterol: 15mg
  • Potassium: 220mg
  • Calcium: 5% DV
  • Iron: 6% DV

Weight Watchers SmartPoints (Per Serving)

Here’s the breakdown of SmartPoints for this BLT Pasta Salad, based on 6 servings:

  • Green Plan: 5 SmartPoints
  • Blue Plan: 5 SmartPoints
  • Purple Plan: 5 SmartPoints

This salad is perfect for those on the WW program, offering low SmartPoints per serving without compromising on taste. It’s a satisfying, flavorful meal that works within your points while helping you stay on track with your weight loss goals.

Conclusion

This Weight Watchers BLT Pasta Salad is a simple yet flavorful dish that combines the best of both worlds: the classic BLT and a pasta salad. It’s perfect for anyone looking to enjoy a healthy meal while staying within their SmartPoints. Packed with lean turkey bacon, fresh vegetables, and a creamy dressing, this salad is low-carb, high in protein, and full of flavor.

It’s versatile, quick to make, and easy to store, making it an ideal choice for meal prepping or taking to your next gathering. Whether you’re following WW, looking for a quick lunch, or just craving a light and satisfying dinner, this recipe has you covered. Enjoy the fresh flavors, and feel free to experiment with different vegetables and add-ins to make this salad your own!