BLT Pasta Salad
BLT Pasta Salad is a creamy, chilled American side dish that reimagines the classic bacon, lettuce, and tomato sandwich into a hearty pasta salad. It typically features rotini or penne pasta, crispy bacon, fresh lettuce (often romaine), juicy tomatoes, and a creamy dressing made from mayonnaise, sometimes with a hint of ranch seasoning. This potluck staple is beloved for its satisfying mix of textures and flavors.
🍽️ Nutrition at a glance
This dish is generally high in carbohydrates from the pasta and fat from the bacon and creamy dressing, with moderate protein from the bacon and any added cheese. It provides a good source of energy and some vitamins like vitamin K from the lettuce and lycopene from the tomatoes, but a typical serving can range from 400 to 600 calories.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 12 g |
| Carbs | 35 g |
| Fat | 30 g |
| Fiber | 3 g |
| Sugar | 5 g |
| Sodium | 900 mg |
| Potassium | 350 mg |
| Vitamin A | 150 mcg |
| Vitamin C | 10 mg |
| Vitamin K | 25 mcg |
| Calcium | 80 mg |
| Iron | 2 mg |
| Phosphorus | 150 mg |
| Selenium | 15 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a perfect example of American culinary adaptation, transforming a simple sandwich into a shareable, picnic-friendly salad. Nutritionally, it's interesting because it packs fresh, raw vegetables into a rich, comfort-food base, creating a unique balance between indulgence and freshness.
