Lite Blt Pasta Salad
A refreshing pasta salad blending smoky bacon, juicy tomatoes, crunchy lettuce, and a creamy Dijon dressing—perfect for summer gatherings or a quick lunch.
Ingredients
- 3 2/3 c. cooked large elbow macaroni (about 8 oz. uncooked) ⓘ
- 4 c. peeled, seeded and coarsely chopped tomatoes (about 2 1/2 lb.) ⓘ
- 4 slices bacon, cooked and crumbled ⓘ
- 3 c. prepackaged very thinly sliced iceberg lettuce ⓘ
- 1/2 c. fat-free mayo ⓘ
- 1/3 c. low-fat sour cream
- 1 Tbsp. Dijon mustard ⓘ
- 1 tsp. sugar
- 2 tsp. cider vinegar ⓘ
- 1/2 tsp. salt ⓘ
- 1/2 tsp. pepper ⓘ
Instructions
- Combine cooked elbow macaroni, chopped tomatoes, crumbled bacon, and iceberg lettuce in a large bowl and toss gently.
- In a separate bowl whisk together fat‑free mayo, low‑fat sour cream, Dijon mustard, sugar, cider vinegar, salt, and pepper until smooth.
- Pour the dressing over the salad and toss gently to coat evenly.
- Serve immediately for the freshest flavor.
Tips & Substitutions
To enhance flavor, consider adding fresh herbs like basil or parsley. If you want a protein boost, grilled chicken or shrimp can be excellent additions. For a lighter version, substitute the elbow macaroni with whole grain or gluten-free pasta. You can also use Greek yogurt instead of low-fat sour cream for a tangy twist.
Serving Suggestions
This Lite BLT Pasta Salad is best served chilled. It pairs beautifully with grilled meats or as a side dish for picnics and barbecues. For a complete meal, serve alongside a light soup, like Clam Chowder ('New England Style'), or a refreshing fruit salad to balance the flavors.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The pasta salad may absorb some dressing as it sits, so consider adding a splash of vinegar or a dollop of mayo when serving leftovers. Avoid freezing, as the texture of the lettuce and tomatoes will be compromised.
Nutrition & Diet Analysis (per serving)
Each serving of Lite Blt Pasta Salad contains roughly 186 calories, with 5g protein, 28g carbohydrates, and 7g fat. It is an excellent source of vitamin C (108% of the Daily Value) and dietary fiber (24% of the Daily Value), and a good source of protein and potassium. It also contributes 7g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this salad ahead of time?
Yes, you can prepare the salad a few hours in advance. However, it's best to add the dressing just before serving to keep the lettuce crisp. If making the night before, store the dressing separately and combine it with the salad just before serving for the best texture.
What can I substitute for elbow macaroni?
If you don't have elbow macaroni, you can use any short pasta shapes like fusilli, penne, or farfalle. For a low-carb option, zucchini noodles or cauliflower rice can also work, providing a fresh twist while keeping it light.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).