This easy vegan BLT pasta salad is a delicious plant-based twist on a classic BLT sandwich. A simple high-protein dish that is perfect for summer!
This healthy BLT pasta salad is the unofficial kick-off to summer. Lentil pasta, crispy "bacon" tofu, fresh greens & tomatoes all tossed in a dreamy avocado cilantro dressing. It is bursting with flavor and is a wonderful vegan dish to bring to any summer cookout or gathering.
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BLT pasta salad ingredients
This plant-based BLT pasta salad comes together with a few key ingredients;
- Pasta (my favorite gluten-free pasta; Tolerant Green Lentil Rotini)
- "Bacon" grilled tofu (+ shredded carrots)
- Crispy greens (lettuce or other crunchy green of choice)
- Baby heirloom tomatoes
- Shallots (or red onions)
- Avocado cilantro dressing, a delicious dairy-free dressing that ties all the flavors together.
Other optional ingredients that can be added to the salad include;
- Tempeh
- Hemp seeds
- Arugula and/or other greens
- Vegan ranch dressing
- Vegan shredded cheese
- Jalapeños or banana peppers
- Diced avocado
- Everything but the bagel seasoning
- Shredded Brussels sprouts, spinach, or green cabbage
Tips for recipe success
Follow these expert tips to help make the perfect BLT pasta salad;
- Prepare the tofu first. This allows the tofu to soak in the marinade, while you prepare the pasta and other ingredients.
- Use a grill pan or ribbed griddle when sautéing the tofu for the best results (it chars and crisps more than a traditional skillet). Alternatively, the tofu can also be grilled on an outdoor grill.
- Use a pasta with just 1-2, simple ingredients (no gums, fillers, or additional flours) for best results. I love Tolerant pasta for this vegan BLT pasta salad.
- To ensure the dressing fully coats the salad, dress it when the pasta and tofu are still slightly warm or room temperature, not cold.
Substitutions
Avocado cilantro dressing: swap with vegan ranch dressing.
Gluten-free pasta: rotini or bowties work best in this pasta salad. I used a lentil based pasta for additional protein and fiber. Green lentil pasta also adds a slight peppery flavor to the dish. Avoid chickpea pasta as it does not taste great cold.
Crispy greens: substitute with with romaine, iceberg, spinach, shaved Brussels sprouts, or shredded cabbage (or a combination of a few of these choices!)
Tofu: if you do not want to use tofu, use just the shredded carrots or swap for carrot chips instead.
Baby heirloom tomatoes: swap for grape or cherry tomatoes.
Serving and storing vegan BLT pasta salad
How to serve vegan BLT pasta salad: I prefer this salad warm or room temperature best, but it's also great cold. It's not necessary to chill which saves on prep time, so do whatever works best for your schedule!
Storage: The salad can be combined and stored in an airtight container for up to 4 days. Store the dressing separate and add just before serving.
📋 Recipe
Vegan BLT Pasta Salad
Equipment
- griddle pan (or grill)
- large salad bowl
- cutting board + knife
- blender or food processor (for the dressing)
Ingredients
Vegan "Bacon"
- 1 15oz block of extra-firm tofu
- 1 cup shredded carrots (optional)
- 2 tablespoons coconut aminos
- 1 tablespoon liquid smoke
- 1 heaping teaspoon garlic granules or powder
- ½ scant teaspoon salt
- 1 scant tablespoon arrowroot flour (optional, helps to crisp the tofu)
- 1-2 tablespoons avocado oil (for grill pan)
Salad
- 8 oz GF pasta, about 3-3 ½ cups cooked (I prefer Tolerant Green Lentil Rotini in this recipe)
- ½-1 cup baby heirloom tomatoes, halved or quartered
- 4 oz crisp lettuce (I love little leaf farms, sub with romaine, iceberg or other green of choice)
- 1-2 small shallots, thinly sliced
Instructions
- Prepare tofu: Remove tofu from packaging, drain, and slightly press to remove excess water. Slice into small bite-sized pieces and add to a bowl with shredded carrots. Add coconut aminos, liquid smoke, garlic, and salt. Set aside to let the tofu marinate. Add water to a saucepan and bring to a boil for the pasta
- Make dressing: while you wait for the water to boil, add all ingredients for the avocado cilantro dressing to a food processor and blend until smooth (I make it on the thinner side for this pasta salad and add about 4-5 tablespoons of water). Place in the fridge to chill.
- Add pasta to the boiling water and cook for ~8 minutes or according to the pasta directions. Drain and rinse with cool water. Grill tofu: while the pasta cooks, toss tofu with a bit of arrowroot flour (optional) and add to a warm griddle or grill coated with avocado oil. Cook undisturbed for 3-4 minutes, toss, and repeat until charred to your liking. If the tofu pieces are sticking to the griddle, add another splash of avocado oil.
- Assemble salad: combine tofu with all of the other salad ingredients and toss. Serve dressing on the side or add and toss again. Enjoy!
Notes
- Prepare the tofu first. This allows the tofu to soak in the marinade, while you prepare the pasta and other ingredients.
- Use a grill pan or ribbed griddle when sautéing the tofu for the best results (it chars and crisps more than a traditional skillet). Alternatively, the tofu can also be grilled on an outdoor grill.
- Use a pasta with just 1-2, simple ingredients (no gums, fillers, or additional flours) for best results.
- To ensure the dressing fully coats the salad, dress it when the pasta and tofu are still slightly warm or room temperature, not cold.
Kristen says
This BLT pasta salad was SO good! Paired with the jalapeño cilantro avo dressing it was elite! My boyfriend and I both are obsessed with this and can’t wait to eat it all week - best part is how much you have leftover!! It will also be an awesome summer BBQ side dish.