If a classic BLT and a bowl of pasta had a child, this would be it. This BLT pasta salad is everything you love about the iconic sandwich, tossed into a light, creamy Greek yoghurt dressing that feels indulgent but keeps things fresh and healthy.
It's crunchy, creamy, salty, and just the right amount of tangy. Packed with crispy Parma ham, juicy cherry tomatoes, and lots of flavour, this is the perfect lunch to get you through the afternoon slump. Whether you're meal prepping for the week or whipping up a quick weekday lunch, this one's a midday mood booster.
Direct from Emily English's Live to Eat recipe book, find all the details on how to make this easy meal prep lunch below.
BLT Pasta Salad Recipe
Ingredients
Serves 2
Under 427 kcal, 32g protein per serving
Storage: Refrigerate up to 3 days
Tip: Add extra dressing before serving if prepping ahead
For the Salad:
120g (4oz) dried pasta of choice (e.g., wholegrain rigatoni)
4 slices Parma ham
160–200g (5¾–7oz) cooked chicken breast (or protein of choice)
150g (5½oz) cherry tomatoes, halved
8 sun-dried tomatoes, drained and roughly chopped
1 little gem lettuce, leaves shredded
Salt and pepper, to taste
For the Dressing:
3 heaped tbsp Greek yogurt (0% or full-fat)
1 tbsp wholegrain mustard
Zest of 1 lemon and juice of ½
Small handful basil leaves, chopped
2 spring onions (scallions), finely chopped
1 tsp honey
Method
1. Bring a pan of salted water to the boil, add the pasta and cook according to the packet instructions. Drain into a colander or sieve (strainer) and leave to drip-dry.
2. Preheat the oven to 210°C/190°C fan (410°F) Gas Mark 6½, or the air fryer to 190°C (375°F). Place the Parma ham on a baking tray lined with nonstick baking paper and bake for 10–12 minutes, or line the air fryer basket with nonstick baking paper and air fry for 6 minutes, until crispy. Let cool, then break into pieces.
3. For the dressing, in a bowl, mix the yogurt, mustard, lemon zest and juice, basil and spring onions. Stir in the honey to combine, and add salt and pepper to taste; you want it punchy with flavour.
4. If using cooked chicken, shred it into bite-sized pieces. If using other proteins, like prawns (shrimp) or salmon, prepare them as desired. Set aside.
5. In a large bowl, combine the cooled pasta, cherry tomatoes, sundried tomatoes, lettuce and chicken or other protein. Add the crispy Parma ham pieces. Pour the dressing over the salad and toss to coat everything evenly.
Enjoy!
Packed with protein, this BLT pasta salad is the perfect lunch idea and proof that simple ingredients can be whipped up into something delicious. It's quick to throw together, ideal for meal prepping, and won't go soggy when stored—win-win!
If you want to try another of Emily English's (@emthenutritionist) Live to Eat recipes, check out her high protein cottage cheese and oat protein pancakes.
