This pesto and orzo salad is a fast, nutritious meal that works perfectly for lunch or light dinner. It’s bright and savory, packed with both protein and fiber to help you feel satisfied, and it’s ready in under 30 minutes. The recipe is meal-prep friendly and holds up well in the fridge for easy weekday meals.
If you enjoy filling salads, this one fits right in with other hearty recipes. It combines creamy pesto, savory sausage, peppery arugula and tender orzo for a balanced texture and bold flavor profile.
Why you’ll love this dietitian-made recipe
- Bold, balanced flavor: Rich pesto, savory sausage and peppery arugula combine for a satisfying mix of creamy, tangy and fresh notes.
- Meal prep friendly: This salad keeps well in the refrigerator and makes weekday lunches effortless. A squeeze of lemon just before serving brightens the flavors.
- Nutrient-dense and filling: Each serving provides a substantial amount of protein and fiber, designed to keep you energized without feeling heavy.
This simple salad is designed to be both filling and nutritious. If you want to increase protein or fiber, small swaps in the ingredients can make the dish even more satisfying while maintaining its quick prep time.
Key ingredients
- Italian sausage: Spicy sausage brings bold flavor; use mild if you prefer. Chicken or turkey sausage reduces fat while keeping protein high.
- Orzo: Small pasta like orzo works well in cold salads. Short pasta alternatives include ditalini, small shells, or even couscous.
- Chickpeas: Canned chickpeas add fiber and plant-based protein. Rinse and drain before adding. Canned lentils or beans can be used instead.
- Arugula: Adds a peppery green note. Substitute baby spinach or a mixed salad green if desired.
- Sun-dried tomatoes: The oil-packed kind delivers the best concentrated flavor; chop finely so they distribute evenly.
See the recipe card below for the full ingredients list and step-by-step instructions.
This orzo salad pairs well with other simple, protein-forward dishes and can be adapted to suit dietary needs such as vegetarian or gluten-free with a few easy swaps.
Swaps and variations
- Vegetarian: Use a plant-based sausage or omit the sausage and add extra chickpeas or a firm cheese for protein.
- Spicy: Add red pepper flakes or a drizzle of chili oil for heat.
- Higher protein: Increase the sausage to a full pound, or use a protein-rich pasta made from chickpeas or lentils.
- Different pesto: Swap basil pesto for sun-dried tomato pesto to change the flavor profile.
- Antipasto-style: Stir in chopped roasted peppers, artichoke hearts, olives or pepperoncini for a briny, Mediterranean twist.
How to make pesto and orzo salad
Step 1: Cook the orzo in well-salted water until al dente. Drain and rinse under cold water to stop cooking and prevent sticking.
Step 2: In a hot skillet, brown and crumble the sausage until no pink remains. Transfer to a bowl and let it cool slightly before combining with the pasta.
Step 3: Add the cooked orzo, chickpeas, arugula, cherry tomatoes, shaved parmesan, pesto, almonds and sun-dried tomatoes to a large mixing bowl with the cooled sausage.
Step 4: Toss everything together with lemon juice, salt and pepper. Taste and adjust seasoning. Serve immediately or chill and serve later—this salad keeps well for several days.
Top tips
- Cook orzo al dente: Slightly firm pasta stays pleasant in the fridge and won’t turn mushy as it absorbs dressing.
- Choose refrigerated pesto: Fresh refrigerated pesto has brighter flavor than shelf-stable jars and makes a noticeable difference in the final dish.
- Brighten with lemon: A fresh squeeze of lemon before serving elevates the flavors, especially if the pesto has dulled in the fridge.
If you prefer other high-protein salads, you can adapt similar ingredients for a variety of lunches and make them ahead for the week.
Pesto and orzo salad FAQ
Absolutely. Homemade pesto works beautifully and allows you to control the flavor and texture. If using store-bought, opt for a refrigerated variety for best taste.
Replace orzo with a small gluten-free pasta, such as gluten-free orzo, chickpea or lentil pasta. Ensure the product is certified gluten-free if you need to avoid cross-contamination.
Stored in an airtight container, the salad will remain fresh for up to four days. Add a squeeze of fresh lemon just before serving to refresh the flavors.
Yes. The sausage adds a lot of savory character, but you can omit it. Substitute with extra chickpeas, cooked chicken, tuna, or a plant-based protein and consider adding more seasoning or Italian herb blend to replace the sausage’s depth.
More easy salad recipes
Cilantro lime pasta salad
Chopped antipasto salad
Quinoa edamame salad
Quinoa and arugula salad
If you try this pesto and orzo salad, please leave a star rating and a comment below to share how it turned out!
Pesto and Orzo Salad
Equipment
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large skillet or sauté pan
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large pot
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large mixing bowl
Ingredients
- ½ lb spicy Italian sausage (or mild; chicken or turkey sausage also works), removed from casing
- 1 cup dry orzo pasta
- 1 can (540 ml) chickpeas, drained and rinsed
- 1 large handful baby arugula
- 1 cup cherry tomatoes, quartered
- ⅓ cup shaved parmesan
- ½ cup pesto (refrigerated is best)
- ¼ cup blanched slivered almonds
- ¼ cup sun-dried tomatoes in oil, minced
- Juice of ½ lemon
- ½ tsp salt, plus more to taste
- Black pepper, to taste
Instructions
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Heat a large skillet over medium heat and add the sausage. Use a spatula to crumble and brown it, stirring occasionally. When fully cooked with no pink remaining, transfer the sausage to a large mixing bowl and allow it to cool for about 10 minutes.
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Meanwhile, cook the orzo in salted boiling water according to package directions until al dente. Drain and immediately rinse under cold water to stop cooking and prevent sticking. Add the orzo to the mixing bowl with the cooled sausage.
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Add the chickpeas, arugula, cherry tomatoes, parmesan, pesto, almonds, sun-dried tomatoes, lemon juice, salt and pepper. Toss gently until everything is evenly combined. Taste and adjust lemon juice or salt as needed.
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Serve immediately, or transfer to an airtight container and chill for later. The salad will keep in the refrigerator for up to four days; refresh with a squeeze of lemon before serving.
Notes
- For the freshest flavor, use refrigerated pesto rather than shelf-stable jars.
- Choose chicken or turkey sausage to reduce calories and saturated fat while keeping protein high.
- Almonds can be swapped for pistachios, cashews, or sunflower seeds; dry-roasted nuts add extra crunch and flavor.
- Optional finishes: a drizzle of balsamic glaze or a pinch of red pepper flakes for heat.
- Nutrition calculations assume chicken sausage was used.
Nutrition
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Carbohydrates: 67 g
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Protein: 29 g
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Fat: 29 g
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Fiber: 10 g
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Sodium: 1327 mg
Nutrition information is an estimate and should be used as a general guideline only.
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