Healthy Orzo Pasta Salad

Every winter, you get the same old boring salads, with the same old boring ingredients…and pretty soon, you’re not looking forward to eating them anymore. But when you make it yourself, it’s a whole new experience.

If you’re looking for a quick and easy way to make a delicious and healthy take on a classic Greek dish, look no further than this quick and easy recipe. This recipe will work in all varieties of kitchen appliances, from stove top to microwave to grill. It can be made in as little as two minutes and it is one of the most versatile recipes in this cookbook because it can be made into an appetizer, side dish, main dish, or a complete meal all on its own.

When it comes to healthy side dishes, I believe there isn’t a better choice than cooked pasta. Pasta is a versatile food that is not only used in main dishes, but also in more nutritious side dishes. Today I’m going to share a healthy pasta recipe that is perfect for the summer, especially for those hot summer days when you don’t want to heat up the house.

This Healthy Orzo Pasta Salad is light, aromatic, and tasty, and it goes well with a variety of meals. Fresh basil’s spiciness, combined with the saltiness of sunflower seeds, creates a flavor combination you won’t want to miss. All of the ingredients blend together to create a subtle flavor that isn’t overwhelming. When you prepare this salad, you will not be disappointed.


Is orzo pasta better for you than rice?

Orzo is a kind of pasta that resembles rice. It looks like big grains of rice and is ideal for light pasta dishes that go nicely with a range of meals. Orzo is traditionally prepared with white flour, but it may also be made using whole-grain flour, making it a healthier pasta choice. Orzo is traditionally prepared using a coarser kind of flour, a high-protein durum wheat with a higher than usual quantity of gluten. In summary, orzo and rice have similar health benefits, with orzo having more protein but also more carbs.

What is the shelf life of Healthy Orzo Pasta Salad?

This dish will keep in the refrigerator for 3 to 5 days. Refrigerate cooked orzo in shallow airtight containers or resealable plastic bags to extend its shelf life for safety and quality. The salad will gradually dry out as it sits. Make sure you have some extra salad dressing on hand to toss in with each dish. It’s still delicious!

Is it possible to freeze orzo salad?

Yes! You can freeze this meal since we didn’t use a cream-based dressing. We don’t think it’s nearly as delicious when eaten frozen, but it’s definitely an alternative if it’s necessary for your lifestyle. Keep in an airtight container or ziplock bag to avoid spoilage. The nutritious orzo pasta salad may be frozen for up to one month.


Healthy Orzo Pasta Salad Ingredients


How to Make Orzo Pasta Salad (Healthy)

Bring your orzo to a boil in chicken broth. Vegetable broth may also be used!

Dice the basil, tomatoes, green onions, and arugula while the orzo is cooking. In a large mixing basin, combine all of the ingredients.

When the orzo is done, strain it and run cold water over it. This will prevent the orzo from overcooking and will also help to chill it down. You should wait until it has cooled to room temperature or colder before mixing it with the fresh ingredients. (When we are short on time…which seems to be all the time!) we put it in the refrigerator to speed up the process.

Once the orzo has cooled, combine it with the other ingredients in the mixing bowl.


If you’re not going to serve right away, just add half of your dressing and mix well. Place in a covered container in the refrigerator.

When you’re ready to eat, pour the remaining dressing into the bowl and serve!


As the pasta salad rests in the refrigerator, it may dry up a bit. All you have to do now is add tiny quantities of vinaigrette, a little at a time, to bring it back to life. Then it’ll be as though you created it yourself!


I bring this healthful orzo pasta salad to a lot of get-togethers. I’m not concerned about nut allergies for my pals since sunflowers are seeds, not nuts. It produces a decent-sized quantity that can easily serve 10 people. Because feta is a milder cheese than some others, it doesn’t have an overpowering taste. The dressing we use is really a match made in heaven. We guarantee that this salad will not disappoint.

Time to Prepare: 10 minutes

Time to cook: 20 minutes

30 minutes in total


  • Orzo, 12 ounces
  • Chicken Broth, 6 C
  • Dressings with Garlic Expressions
  • 3 tablespoons basil
  • Cherry Tomatoes, 2 C
  • Sunflower Seeds (12 C)
  • 1 C Feta
  • 4 Tablespoons Green Onions
  • 1 cup of arugula


  1. Fill a pot halfway with chicken stock and bring to a boil.
  2. Pour orzo into boiling soup and simmer for the time specified on the package.
  3. Dice the tomatoes, basil, green onions, and arugula while the orzo is cooking. Remove from the equation.
  4. After the orzo has finished cooking, drain off all of the water. Run cold water over the top to remove any excess broth and to stop the orzo from cooking.
  5. Allow orzo to cool fully before adding the other ingredients.
  6. Add all chopped ingredients, feta, and sunflower seeds once orzo is room temperature or colder.
  7. To integrate everything, mix it all together.
  8. Just before serving, toss in the salad dressing.
  9. Enjoy!

Information about nutrition:



Size of Serving:

1 tbsp. per serving 301 calories 14g total fat 5g Saturated Fat 0g trans fat 8g of unsaturated fat 29 milligrams of cholesterol 1846mg sodium 32g carbohydrate 3 g of fiber 5 g sugar 12 g protein

(Nutritional information is an estimate that may vary depending on cooking techniques and ingredient brands utilized.)

Have you tried this recipe yet?

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Orzo orzo is a traditional Mediterranean pasta that is known for its yield and high nutritional value–that’s why it is so popular in Greek cuisine. This particular recipe is a great way to enjoy orzo in salads, a quick and satisfying dish that can be enjoyed throughout the summer.. Read more about orzo pasta salad pioneer woman and let us know what you think.

Frequently Asked Questions

Is orzo pasta healthy?

Orzo pasta is a type of pasta that is made from semolina flour and water. It can be cooked in boiling water or baked in the oven. It is low in fat and high in protein, which makes it a healthy option for people on a diet.

Why is pasta salad bad for you?

Pasta salad is bad for you because it contains a lot of carbohydrates.

Can you eat orzo the next day?

No, you cannot eat orzo the next day.

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Una is a food website blogger motivated by her love of cooking and her passion for exploring the connection between food and culture. With an enthusiasm for creating recipes that are simple, seasonal, and international, she has been able to connect with people around the world through her website. Una's recipes are inspired by her travels across Mexico, Portugal, India, Thailand, Australia and China. In each of these countries she has experienced local dishes while learning about the culture as well as gaining insight into how food can be used as a bridge between different cultures. Her recipes are often creative combinations of traditional ingredients from various different cuisines blended together to create something new.