Orzo Salad

Louise and I make orzo when we want something fresh, healthy, and fiber rich.

It’s the kind of meal that feels light and cooling, yet satiating thanks to the veggies, chickpeas, and olives.

This orzo recipe is based on two of our our most popular salad recipes; chickpea salad and rice salad.

We keep the sodium low by using a simple homemade lemon vinaigrette that brings brightness and flavor without the need to add excessive salt.

Whether we’re making a quick lunch at home or packing it for a picnic, this orzo salad always hits the spot.

It’s colorful, nourishing, and plant-based, with a vegetarian modification of adding feta cheese. We hope you enjoy it as much as we do!

Find the complete recipe with ingredients and instructions in the recipe box at the bottom of the page.

• Orzo pasta: Substitute any other short pasta shape for orzo pasta, such as fusilli, rotini, penne, ditalini, farfalle, ziti, or macaroni. Use gluten-free pasta to make this orzo pasta salad recipe without gluten.

• Veggies: Pick and choose a mix of your favorite veggies keeping trying to use different colors and textures. We recommend:
  • Cherry tomatoes: substitute vine tomatoes, grape tomatoes, plum tomatoes, or roma tomatoes for cherry tomatoes.
  • Cucumber: You can use English cucumber, Persian, or Kirby cucumber. Substitute radishes, celery, or grated carrots for cucumber.
  • Olives: You can use Kalamata olives, Gaeta olives, or simple black pitted olives.
  • Red onion: Substitute shallot or spring onions for red onion for a milder and less sharp flavor.

• Chickpeas: You can use canned or dry chickpeas that you first soak in water for 12 hours and then cook for 2 hours or until tender. Substitute black beans, cannellini beans, or lentils for chickpeas.

• Fresh parsley: You use fresh flat-leaf parsley or substitute other fresh herbs such as fresh basil leaves, fresh mint, dill, chives, or coriander for parsley.

• Feta: You can use regular feta or non-dairy feta. We recommend crumbling it before adding it in. Substitute with diced mozzarella.

Mustard dressing

• Extra virgin olive oil
• Fresh lemon juice: substitute apple cider vinegar or red wine vinegar.
• Lemon zest: omit if you don’t have a lemon.
• Mustard: use yellow mustard or Dijon mustard.
• Maple syrup: substitute honey.
• Salt and black pepper: use reduced sodium sea salt or kosher salt.
• Garlic: optional. Substitute garlic powder.

STEP 1: Marinate the chickpeas

Make the dressing in a medium bowl by whisking extra virgin olive oil, grated lemon zest, lemon juice, mustard, maple syrup, salt, and black pepper.

Add canned chickpeas (drained and rinsed), toss, and set aside for the time it takes to cook the pasta and cut the veggies.

STEP 2: Cook the orzo pasta

Boil the orzo pasta in a large pot with salted boiling water per package instructions.

When the pasta is al dente, drain and rinse it under cold water for 15 seconds to prevent it from overcooking.

STEP 3: Mix the salad

To a large bowl, add the cooked orzo pasta, the chickpeas with the dressing, quartered cherry tomatoes, diced cucumber, sliced olives, chopped red onion, and chopped parsley.

Toss, then taste and adjust for salt before serving. Optionally, add crumbled feta just before serving.

Greek orzo pasta salad

Add crumbled feta (or non-dairy feta) and a pinch of dried oregano to give this orzo salad a Mediterranean spin.

Orzo salad is excellent as a main course or side dish to a barbecue, for example, next to fried tofu, grilled tofu, or grilled chicken. Or serve it with a Mediterranean spread:

• Tahini sauce: drizzle it on the salad to make it extra creamy.
• Tahini yogurt sauce: add a dollop on top of your portion.
• Baba ganoush: add a dollop on top or serve on the side.
• Avocado spread: also to add on top or on the side.
• Tzatziki: also to add on top or the side.

Dips and Spreads

Tzatziki

Dips and Spreads

Baba Ganoush

Sauces

Tahini Sauce

Dips and Spreads

Tirokafteri (Spicy Feta Dip)

Low Sodium Tips

1. Skip the salt—boost flavor with acidity and herbs.
Fresh lemon juice, vinegar, and plenty of herbs like parsley, dill, or mint add brightness without needing added salt.

2. Use homemade ingredients.
Choose unsalted broth (if cooking the orzo in broth), skip store-bought dressings, and use home-cooked chickpeas or low-sodium canned options.

3. Add natural umami.
Ingredients like sun-dried tomatoes (rinse if packed in salt), olives in moderation, or roasted red peppers can enhance flavor while keeping sodium in check.

Make ahead: you can make orzo salad up to a day in advance. We advise against making it earlier than that because the veggies lose their crunch.

Refrigerator: keep leftovers in an airtight container in the fridge for up to 3 days.

Freezer: we don’t recommend freezing orzo pasta salad.

If you love light and refreshing summer salads, get healthy inspiration here:

• Rice salad
• Farro salad
• Couscous salad
• Quinoa salad
• Chickpea salad

If you tried this Orzo Salad or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!