Introduction

If you’re looking for a delicious, satisfying, and easy-to-make salad that’s perfect for warm-weather months or meal prepping, look no further than the Weight Watchers BLT Pasta Salad. This dish combines all the beloved flavors of a classic BLT sandwich—crispy bacon, fresh tomatoes, and crunchy lettuce—into a refreshing and creamy pasta salad. The WW BLT Pasta Salad is not only full of flavor but also designed to keep your SmartPoints low, making it an excellent choice for anyone following the Weight Watchers program.

This recipe has been carefully crafted to ensure it meets all your health goals without sacrificing taste. We’ve made some tweaks to keep the calories in check, while still maintaining that satisfying combination of savory, sweet, and creamy. The pasta provides the perfect base, while the crispy bacon adds richness, and the fresh veggies provide a delightful crunch. With a simple and light dressing, this dish is sure to be a hit whether you’re serving it at a family barbecue or enjoying it for lunch throughout the week.

Key Benefits of This Recipe:

  • Low SmartPoints: Perfect for those following the Weight Watchers program.
  • Protein-Rich: The inclusion of bacon and Greek yogurt helps keep you feeling full and satisfied.
  • Customizable: You can adjust the ingredients to suit your preferences and dietary needs.
  • Meal Prep Friendly: This salad holds up well for multiple days in the fridge, making it great for meal prepping.

In this detailed recipe guide, we’ll walk you through everything you need to make the Weight Watchers BLT Pasta Salad, including the ingredients, step-by-step instructions, nutrition facts, and SmartPoints breakdown for each Weight Watchers plan.

Ingredients for Weight Watchers BLT Pasta Salad

The ingredients for this BLT-inspired pasta salad come together to create a light and refreshing dish that bursts with flavor. Below are the measured ingredients you’ll need:

For the Salad:

  • 8 oz whole wheat or low-carb pasta (penne, rotini, or elbow macaroni work well) – Whole wheat pasta provides extra fiber, and low-carb pasta is an option for those reducing carbs.
  • 6 slices of lean bacon (turkey bacon for lower fat and calories, if preferred) – The bacon brings that familiar BLT flavor, crispy and savory.
  • 2 cups cherry tomatoes, halved – Sweet, juicy, and packed with antioxidants, tomatoes add freshness and vibrant color to the salad.
  • 2 cups fresh lettuce, chopped – Romaine or iceberg lettuce is preferred for its crispness and texture.
  • 1/4 cup red onion, finely diced – Adds a mild sweetness and tang to the salad.
  • 1/2 cup cucumber, sliced or chopped – Crisp and refreshing, cucumber brings a cool crunch to the mix.
  • 1/4 cup fresh parsley, chopped – Fresh parsley adds a herby, vibrant flavor that enhances the overall taste.

For the Dressing:

  • 1/2 cup plain Greek yogurt (non-fat or low-fat) – A healthier, creamy base for the dressing that’s high in protein.
  • 2 tablespoons light mayonnaise – For the creaminess of the dressing, but with fewer calories.
  • 2 tablespoons apple cider vinegar – A tangy component that adds a slight bite to the creamy dressing.
  • 1 teaspoon Dijon mustard – Adds depth of flavor and a mild spice.
  • 1 teaspoon garlic powder – For a subtle garlic flavor that enhances the dressing without being overpowering.
  • Salt and pepper, to taste – Adjust according to your taste preferences.
  • 1 teaspoon lemon juice (optional) – Fresh lemon juice adds a touch of brightness to balance the richness of the dressing.

Optional Additions:

  • Fresh basil – Adds another layer of fresh flavor.
  • Avocado – A creamy, nutritious addition if you prefer a more indulgent salad.

Step-by-Step Instructions for Making the WW BLT Pasta Salad

Follow these clear, detailed steps to prepare this healthy, tasty BLT Pasta Salad that will be the perfect addition to your meal plan.

Step 1: Cook the Pasta

  1. Begin by bringing a large pot of salted water to a boil. Once the water is boiling, add your whole wheat pasta or low-carb pasta of choice.
  2. Cook according to the package instructions, ensuring the pasta is al dente, which typically takes around 8-10 minutes.
  3. Once cooked, drain the pasta and rinse it under cold water to stop the cooking process. Set it aside to cool completely. You can also toss it with a little olive oil to prevent sticking.

Step 2: Cook the Bacon

  1. While the pasta is cooking, prepare the bacon. If you are using lean bacon, you can cook it in a pan over medium heat until crispy. Alternatively, turkey bacon is a healthier option that can be cooked the same way for a crisp texture.
  2. Once crispy, remove the bacon from the pan and place it on a paper towel to absorb excess grease. Once cooled, crumble or chop the bacon into small pieces.

Step 3: Prepare the Vegetables

  1. Tomatoes: Halve the cherry tomatoes and set aside. These juicy little fruits will add a burst of flavor and color to the salad.
  2. Cucumber: Slice or chop the cucumber into bite-sized pieces. This will add a refreshing crunch to your salad.
  3. Onion and Lettuce: Finely dice the red onion and chop the lettuce into bite-sized pieces. The red onion adds a hint of sweetness and tang, while the lettuce gives the salad volume and freshness.
  4. Parsley: Chop the fresh parsley for garnish and added flavor.

Step 4: Make the Dressing

  1. In a small mixing bowl, combine the Greek yogurt, light mayonnaise, apple cider vinegar, Dijon mustard, garlic powder, and lemon juice (optional).
  2. Whisk the dressing until smooth and creamy. Taste the dressing and adjust the seasoning with salt and pepper as desired.

Step 5: Combine the Salad

  1. In a large bowl, add the cooled pasta, crumbled bacon, cherry tomatoes, cucumber, red onion, lettuce, and parsley.
  2. Pour the dressing over the salad and toss until everything is evenly coated. Be gentle with your mixing so the lettuce doesn’t wilt too much.
  3. If desired, top the salad with a sprinkle of additional fresh parsley for garnish.

Step 6: Chill and Serve

For the best flavor, cover the salad and refrigerate it for at least 30 minutes before serving. This allows the flavors to meld together and gives the dressing time to soak into the pasta.

Step 7: Enjoy!

Once chilled, serve the Weight Watchers BLT Pasta Salad as a main dish or side salad. It’s the perfect addition to any meal or a great standalone lunch or dinner.

Tips for Making the Best Weight Watchers BLT Pasta Salad

  1. Use Whole Wheat or Low-Carb Pasta: Opt for whole wheat or low-carb pasta to increase the fiber content and make the salad more filling. Whole wheat pasta offers a nutty flavor and is packed with additional nutrients.
  2. Choose Lean Bacon or Turkey Bacon: While bacon adds an incredible flavor, lean bacon or turkey bacon is a healthier option that reduces fat and calorie content, which is important when keeping your SmartPoints low.
  3. Customize the Veggies: Feel free to modify the vegetables in the salad based on your preferences. You can add bell peppers, avocado, or cucumber for extra crunch or creaminess.
  4. Make it Ahead of Time: This salad is perfect for meal prep. You can make it the day before and store it in the fridge for up to 3 days, making it a quick and easy lunch or side dish for several meals.
  5. Add More Protein: For a more protein-packed salad, consider adding some grilled chicken breast or boiled eggs. This makes the salad more filling and transforms it into a more substantial meal.

Nutritional Breakdown and WW SmartPoints

One of the best parts about this Weight Watchers BLT Pasta Salad is that it’s designed to be low in SmartPoints without compromising on taste or satisfaction.

Nutritional Information (per serving – 1/6th of the recipe):

  • Calories: 210 kcal
  • Protein: 13g
  • Fat: 10g
  • Carbohydrates: 18g
    • Fiber: 3g
    • Net Carbs: 15g
  • Sugar: 5g
  • Sodium: 480mg

SmartPoints Breakdown:

  • Blue Plan: 5 SmartPoints per serving
  • Green Plan: 6 SmartPoints per serving
  • Purple Plan: 4 SmartPoints per serving

This makes it an excellent option for anyone looking to enjoy a filling and satisfying meal without racking up too many SmartPoints.

Conclusion

This Weight Watchers BLT Pasta Salad is a perfect balance of fresh veggies, savory bacon, and creamy dressing, all while keeping your SmartPoints low. Whether you’re looking for a healthy side dish, a quick lunch, or a flavorful meal prep option, this salad delivers. The light, refreshing flavors are perfect for any time of year, and it’s sure to become a staple in your WW meal plan.