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!
Ingredients
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.
How to make orzo salad
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.
Variations
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.
Serving suggestions
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.
Storage
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.
More summer salad ideas
Orzo Salad
Orzo salad is a quick and easy solution for a tasty and healthy meal. It’s an excellent recipe for meal prep, and summer cookouts, served as a light dinner or a side dish.
Prep Time: 20 minutes mins
Cook Time: 10 minutes mins
Total Time: 25 minutes mins
Servings: 6 people
Course: Main Course, Side dish
Cuisine: American Italian
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