This Healthy BLT Pasta transforms the classic bacon, lettuce and tomato sandwich into a bright, satisfying pasta dish. Fusilli (or your favorite short pasta) is tossed with roasted cherry tomatoes, sautéed onion, and a white wine–balsamic reduction that gains a silky finish from a small amount of mayonnaise. Add crunchy bacon, peppery arugula, and grated Parmesan and you have a flavorful weeknight meal that still feels fresh and balanced.
We Heart Pasta!
Pasta can absolutely be part of a healthy meal when you load it with fresh vegetables and keep sauces light and bright. This BLT-inspired pasta highlights fresh ingredients and straightforward techniques to deliver big flavor without heaviness. The key components include:
- Bright cherry tomatoes that burst and concentrate during a short simmer
- Sweet yellow onion sautéed until tender
- Peppery arugula added just before serving for freshness and texture
The sauce is simple but layered: garlic, dry white wine, a splash of starchy pasta water to help the sauce cling, balsamic vinegar for depth, and a small amount of mayo to create a silky mouthfeel without a heavy cream. Olive oil, salt and pepper round out the seasoning. When tossed with cooked fusilli and crisp bacon, this becomes an easy, crowd-pleasing dinner.
How to Make BLT Pasta
Step 1: Cook the Pasta and Bacon
Bring a pot of well-salted water to a boil and cook 8 oz. of fusilli (or another short pasta) according to package directions until al dente. Before draining, reserve 2 tablespoons of the starchy pasta water to help the sauce bind. Drain the pasta and set it aside.
While the pasta cooks, prepare 1 lb. of bacon until crisp and fully cooked; drain and chop into bite-sized pieces. You can cook bacon on the stovetop or in the oven—whichever you prefer—until it reaches your desired level of crispness.
Step 2: Make the Sauce
Heat a large, deep skillet over medium-high heat and add 1/4 cup olive oil. Once the oil is shimmering and fragrant, add one medium yellow onion, sliced, and a pinch of salt. Sauté the onion for about 4 minutes, stirring frequently, until it softens and becomes translucent.
Add 1 tablespoon minced garlic and cook for another minute until aromatic. Pour in 1/2 cup dry white wine and the reserved 2 tablespoons of pasta water, then add 10 oz. halved cherry tomatoes. Stir to combine and bring the mixture to a simmer. Reduce the heat to low and let the sauce gently simmer for 5–7 minutes so the tomatoes soften and the flavors concentrate.
Stir in 2 tablespoons balsamic vinegar, 1/8 teaspoon ground pepper, and 2 tablespoons mayonnaise. Mix until a slightly thicker, glossy sauce forms. Taste and adjust seasoning with salt and pepper as needed.
Step 3: Combine and Serve
Add the drained pasta and the chopped cooked bacon to the skillet and toss over low heat for 1–2 minutes until everything is warmed and well coated with the sauce. Remove the pan from the heat, fold in 2 cups packed arugula and 1/4 cup grated Parmesan, and toss gently until the arugula is slightly wilted but still bright.
Serve immediately while warm. Finish with an extra sprinkle of Parmesan or a drizzle of olive oil if desired.
Ingredients
- 8 oz fusilli or any short pasta
- 1/4 cup olive oil
- 1 medium yellow onion, sliced
- 1/8 teaspoon salt, plus more to taste
- 1 tablespoon minced garlic
- 10 oz cherry tomatoes, halved
- 1/2 cup dry white wine (such as Chardonnay)
- 2 tablespoons starchy pasta water (reserved)
- 2 tablespoons balsamic vinegar
- 1/8 teaspoon ground pepper
- 2 tablespoons mayonnaise
- 1 lb cooked bacon, chopped
- 2 cups packed arugula
- 1/4 cup grated Parmesan
Instructions
- Cook the bacon until crisp and chop into pieces.
- Cook pasta according to package directions. Reserve 2 tablespoons of the cooking water before draining.
- Heat olive oil in a large skillet over medium-high heat. Add sliced onion and a pinch of salt; sauté about 4 minutes.
- Add garlic and cook 1 minute more. Stir in cherry tomatoes, white wine and reserved pasta water. Bring to a boil, then reduce heat and simmer 5–7 minutes.
- Add balsamic vinegar, ground pepper and mayonnaise. Stir until the sauce thickens slightly and becomes glossy.
- Add chopped bacon and drained pasta to the pan and warm through for 1–2 minutes.
- Remove from heat and fold in arugula and Parmesan. Toss gently and serve immediately.
Substitutions and Tips
Feel free to adapt this dish to your preferences or dietary needs. Some easy swaps:
- Arugula: substitute baby spinach, chopped kale, or butter lettuce.
- Bacon: use turkey bacon or a plant-based bacon alternative for a lower-fat or vegetarian option.
- Pasta shape: rotini, penne, rigatoni or elbow macaroni all work well.
- Mayo: replace with vegan mayo, plain Greek yogurt, tahini, or hummus to adjust creaminess and flavor.
To make the tomatoes sweeter and more concentrated, give them a slightly longer simmer. For a lighter sauce, reduce the oil by a tablespoon or use a light mayo or yogurt alternative. If you skip the wine, substitute low-sodium chicken or vegetable broth and a squeeze of lemon for acidity.
More Pasta Ideas
- Pesto chicken pasta with fresh basil
- Vegan pasta bake with white wine cream-style sauce
- Whole wheat sun-dried tomato and basil pasta
- Rainbow Asian noodle salad
- A collection of easy vegan pasta recipes
Nutrition (approximate per serving)
- Calories: 635 kcal
- Carbohydrates: 32 g
- Protein: 32 g
- Fat: 39 g
- Fiber: 1 g
- Sugar: 4 g
Nutrition information is automatically calculated and should be used only as an approximation.
If you make this recipe, try to keep the ingredients bright and fresh for the best contrast of textures: juicy tomatoes, crisp bacon, tender pasta and peppery greens. Enjoy this BLT twist—simple to prepare and full of flavor.