Dairy-Free BLT Pasta Salad Jars

Bringing a satisfying lunch to work or packing something healthy for a picnic can feel like a puzzle, especially when you want something that travels well and still tastes amazing hours later. Most pasta salads get soggy, wilted, or just plain boring by the time you’re ready to eat them.

That’s exactly why I created these BLT Pasta Salad Jars. They layer everything perfectly so nothing gets mushy, the smoky tempeh “bacon” adds incredible flavor, and the creamy sunflower seed dressing brings it all together. Plus, you can make several jars at once and have lunch ready for the whole week.

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What Kind of Tempeh Should I Use?

Any standard tempeh you find at your grocery store will work great for this recipe. You’ll typically see it sold in 8-ounce (227g) blocks in the refrigerated section, often near the tofu. Some brands offer plain soy tempeh, while others have varieties with added grains like quinoa or brown rice – all of these will work just fine here. If your tempeh tastes a bit bitter, you can steam it for about 10 minutes before marinating to mellow out the flavor. Just make sure to crumble or dice it into small pieces so it can soak up all that smoky, savory marinade and mimic that bacon texture we’re going for.

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Options for Substitutions

This recipe is pretty adaptable, so here are some swaps you can make based on what you have:

• Chickpea pasta: Regular pasta, whole wheat pasta, or lentil pasta all work great here. Cook according to package directions and you’re good to go.
• Tempeh: Not a fan of tempeh? Try using extra-firm tofu instead – just press it well and crumble it before marinating. You could also use store-bought vegan bacon bits if you want to save time.
• Arugula: Swap in spinach, mixed greens, or chopped romaine if arugula’s peppery taste isn’t your thing. They’ll all hold up well in the jars.
• Sunflower seeds: Cashews, hemp seeds, or even tahini work as a base for the dressing. If using tahini, start with 1/4 cup and add water to thin it out.
• Maple syrup: Agave nectar or a bit of brown sugar dissolved in water can replace the maple syrup in both the tempeh marinade and dressing.
• Jalapeno: If you want less heat, use half a jalapeno or swap it for a mild green pepper. For more spice, leave some seeds in or add a pinch of cayenne.

Watch Out for These Mistakes While Cooking

Overcooking chickpea pasta is easier than you think – it can turn mushy fast, so check it a minute or two before the package directions say and rinse it immediately under cold water to stop the cooking process.

Skipping the marinade time for your tempeh is a missed opportunity, as letting it sit for at least 15 minutes (or up to an hour) helps the smoky flavors really sink in and gives you that authentic bacon-like taste.

When layering your jars, make sure the dressing goes on the bottom and the arugula stays on top, otherwise you’ll end up with wilted greens hours before you’re ready to eat – and don’t pack the jars too tightly or the ingredients won’t mix well when you shake them up.

If you’re making these ahead of time, wait to add the sunflower seeds until right before serving so they stay crunchy instead of getting soft.

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What to Serve With BLT Pasta Salad?

This pasta salad is pretty filling on its own since it’s packed with chickpea pasta and tempeh, but I love serving it alongside some crusty bread or pita chips for extra crunch. If you’re feeding a crowd at a picnic or potluck, it pairs really well with other cold salads like coleslaw or a simple cucumber and dill salad. You could also serve it with some fresh fruit on the side – watermelon or grapes work great to balance out the smoky, savory flavors. Since it’s already in jars, it’s perfect for meal prep or taking to work, and you can always add extra toppings like avocado slices or more sunflower seeds right before eating.

Storage Instructions

Store: These pasta salad jars are perfect for meal prep! Keep them in the fridge for up to 4 days with the dressing at the bottom of the jar. When you’re ready to eat, just shake it up or pour it into a bowl and toss everything together.

Keep Crisp: To keep your arugula from getting wilted, layer the ingredients strategically with the dressing on the bottom, then heartier items like pasta and tempeh bacon in the middle, and the greens on top. This way everything stays fresh and crispy until you’re ready to dig in.

Make Ahead: You can prep the tempeh bacon and cook the pasta a day or two before assembling your jars. Just store them separately in the fridge and put everything together when you’re ready. The dressing also keeps well on its own for up to a week.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1150-1300
• Protein: 58-68 g
• Fat: 32-40 g
• Carbohydrates: 150-170 g

Ingredients

For the tempeh bacon:

• 8 oz tempeh (sliced into 1/4-inch strips)
• 4 tbsp soy sauce (I prefer Kikkoman Less Sodium)
• 1.5 tbsp maple syrup
• 0.5 tbsp olive oil
• 1 tbsp smoked paprika
• 2 tsp onion powder
• 1 tsp garlic powder

For the salad jars:

• 8.8 oz chickpea pasta (I always use Banza rotini for best texture)
• 1.25 cup cherry tomatoes (halved lengthwise)
• 6 cups arugula
• 1/2 red onion (thinly sliced into half-moons)

For the dressing:

• 1/3 cup sunflower seeds (soaked in hot water for 20 minutes to soften)
• 1 oz lemon juice
• 1 jalapeno
• 1 garlic clove
• 1.5 tsp onion powder
• 1 tsp maple syrup
• 0.5 tsp salt
• 0.25 tsp black pepper
• 1.5 oz water

Step 1: Prepare the Mise en Place

• 1.25 cup cherry tomatoes
• 0.5 red onion
• 6 cups arugula
• 1/3 cup sunflower seeds

While waiting for water to boil, prepare all your vegetables and components.

Halve the cherry tomatoes lengthwise, thinly slice the red onion into half-moons, and measure out the arugula.

Soak the sunflower seeds in hot water for 20 minutes to soften them—you can do this while other components cook.

This prep work ensures smooth assembly later and prevents any rushed steps during final layering.

Step 2: Cook the Pasta

• 8.8 oz chickpea pasta

Bring a large pot of salted water to a boil and cook the chickpea pasta according to package directions until al dente (usually 8-10 minutes).

Drain the pasta and rinse it under cold running water until completely cooled.

This stops the cooking process and prevents the pasta from becoming mushy, which is especially important for chickpea pasta that tends to soften quickly.

Step 3: Make the Tempeh Bacon

• 8 oz tempeh
• 4 tbsp soy sauce
• 1.5 tbsp maple syrup
• 1 tbsp smoked paprika
• 2 tsp onion powder
• 1 tsp garlic powder
• 0.5 tbsp olive oil

Slice the tempeh into 1/4-inch strips and mix the marinade by combining the soy sauce, maple syrup, smoked paprika, onion powder, and garlic powder in a small bowl.

Coat the tempeh strips thoroughly in the marinade.

Heat the olive oil in a large skillet over medium-high heat and cook the tempeh for 5-7 minutes, flipping halfway through, until the edges are caramelized and crispy.

The tempeh will develop a savory, smoky flavor that mimics traditional bacon—I find that getting good color on both sides is key to achieving that satisfying crispness.

Step 4: Blend the Dressing

• 1 oz lemon juice
• 1 jalapeno
• 1 garlic clove
• 1.5 tsp onion powder
• 1 tsp maple syrup
• 0.5 tsp salt
• 0.25 tsp black pepper
• 1.5 oz water

While the tempeh cooks, prepare the dressing by adding the lemon juice, jalapeno, garlic clove, onion powder, maple syrup, salt, and black pepper to a blender.

Add the water and blend on high speed until completely smooth and creamy.

Taste and adjust seasonings as needed—the dressing should be tangy, slightly spicy, and balanced.

I like to strain this dressing through a fine mesh sieve if there are any visible pepper specs, which gives a more polished presentation in the jars.

Step 5: Layer and Assemble the Jars

• dressing from Step 4
• cooked pasta from Step 2
• tempeh bacon from Step 3
• prepared tomatoes from Step 1
• sliced red onion from Step 1
• arugula from Step 1
• soaked sunflower seeds from Step 1

Start with the dressing from Step 4 at the bottom of each jar (about 2-3 tablespoons per jar), then layer the cooled pasta from Step 2, followed by the tempeh bacon from Step 3 broken into smaller pieces.

Add a layer of halved tomatoes, then the red onion, and finish with a generous handful of arugula on top.

Top each jar with a small handful of drained sunflower seeds from Step 1.

The order matters—dressing on the bottom keeps greens from wilting too quickly, while denser ingredients in the middle and delicate arugula on top maintains texture until serving.

Step 6: Chill and Serve

Cover the jars with lids and refrigerate for at least 30 minutes before serving.

When ready to eat, simply shake the jar or empty the contents into a bowl and toss everything together.

The salad will keep in the refrigerator for up to 3 days, making these jars perfect for meal prep.

Dairy-Free BLT Pasta Salad Jars

Delicious Dairy-Free BLT Pasta Salad Jars recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 35 minutes mins

Total Time 50 minutes mins

Servings 4 jars

Calories 1225 kcal

Ingredients

  

For the tempeh bacon::

• 8 oz tempeh (sliced into 1/4-inch strips)
• 4 tbsp soy sauce (I prefer Kikkoman Less Sodium)
• 1.5 tbsp maple syrup
• 0.5 tbsp olive oil
• 1 tbsp smoked paprika
• 2 tsp onion powder
• 1 tsp garlic powder

For the salad jars::

• 8.8 oz chickpea pasta (I always use Banza rotini for best texture)
• 1.25 cup cherry tomatoes (halved lengthwise)
• 6 cups arugula
• 1/2 red onion (thinly sliced into half-moons)

For the dressing::

• 1/3 cup sunflower seeds (soaked in hot water for 20 minutes to soften)
• 1 oz lemon juice
• 1 jalapeno
• 1 garlic clove
• 1.5 tsp onion powder
• 1 tsp maple syrup
• 0.5 tsp salt
• 0.25 tsp black pepper
• 1.5 oz water

Instructions

 

• While waiting for water to boil, prepare all your vegetables and components. Halve the cherry tomatoes lengthwise, thinly slice the red onion into half-moons, and measure out the arugula. Soak the sunflower seeds in hot water for 20 minutes to soften them—you can do this while other components cook. This prep work ensures smooth assembly later and prevents any rushed steps during final layering.
• Bring a large pot of salted water to a boil and cook the chickpea pasta according to package directions until al dente (usually 8-10 minutes). Drain the pasta and rinse it under cold running water until completely cooled. This stops the cooking process and prevents the pasta from becoming mushy, which is especially important for chickpea pasta that tends to soften quickly.
• Slice the tempeh into 1/4-inch strips and mix the marinade by combining the soy sauce, maple syrup, smoked paprika, onion powder, and garlic powder in a small bowl. Coat the tempeh strips thoroughly in the marinade. Heat the olive oil in a large skillet over medium-high heat and cook the tempeh for 5-7 minutes, flipping halfway through, until the edges are caramelized and crispy. The tempeh will develop a savory, smoky flavor that mimics traditional bacon—I find that getting good color on both sides is key to achieving that satisfying crispness.
• While the tempeh cooks, prepare the dressing by adding the lemon juice, jalapeno, garlic clove, onion powder, maple syrup, salt, and black pepper to a blender. Add the water and blend on high speed until completely smooth and creamy. Taste and adjust seasonings as needed—the dressing should be tangy, slightly spicy, and balanced. I like to strain this dressing through a fine mesh sieve if there are any visible pepper specs, which gives a more polished presentation in the jars.
• Start with the dressing from Step 4 at the bottom of each jar (about 2-3 tablespoons per jar), then layer the cooled pasta from Step 2, followed by the tempeh bacon from Step 3 broken into smaller pieces. Add a layer of halved tomatoes, then the red onion, and finish with a generous handful of arugula on top. Top each jar with a small handful of drained sunflower seeds from Step 1. The order matters—dressing on the bottom keeps greens from wilting too quickly, while denser ingredients in the middle and delicate arugula on top maintains texture until serving.
• Cover the jars with lids and refrigerate for at least 30 minutes before serving. When ready to eat, simply shake the jar or empty the contents into a bowl and toss everything together. The salad will keep in the refrigerator for up to 3 days, making these jars perfect for meal prep.