This pesto and orzo salad is everything you want in a quick and nutritious lunch — loaded with bold flavor, and packed with protein and fiber to actually keep you full. It’s meal-prep friendly, ready in under 30-minutes, and designed to be satisfying and nutrient-dense.
Want more filling salad recipes? Try my chickpea cucumber feta salad, Greek bean salad, or cottage cheese salad. Or, explore my other high-fiber recipes or high-protein recipes.
Why you’ll love this dietitian-made recipe
- Bold, balanced flavor: Rich pesto, spicy sausage, and peppery arugula come together for the perfect mix of creamy, savory, and fresh.
- Perfect for meal prep: This salad holds up beautifully in the fridge and makes weekday lunches feel effortless. Just add a squeeze of lemon before serving to bring it back to life.
- Dietitian-designed to keep you full: With 29 grams of protein and 10 grams of fiber per serving, this satisfying salad delivers long-lasting energy without feeling heavy.
This simple salad recipe makes a great lunch or dinner because it has enough protein and fiber to keep you full longer. Download my high-protein foods list or high-fiber foods list to learn more about these filling nutrients and how to eat more of them.
Key ingredients
- Italian sausage: Spicy sausage adds bold flavor and a little kick, but mild works too. Use turkey or chicken sausage for a lighter option.
- Orzo: This small pasta is perfect for salads, but you can swap it for any short pasta like ditalini, small shells, or couscous.
- Chickpeas: These add fiber and plant-based protein. Swap with canned lentils, black beans, or white beans — just be sure to rinse and drain well.
- Arugula: Adds a fresh, peppery bite. Not a fan? Try baby spinach or spring mix instead.
- Sun-dried tomatoes: Use the kind packed in oil for maximum flavor. Chop them small so they’re evenly distributed in every bite.
Scroll down to the recipe card for the full ingredients list and detailed recipe.
Want more orzo recipes? Try my one-pan chicken sausage orzo, cheesy orzo mac, or lemon salmon orzo. Or, try my easy pizza beans for another Italian-inspired meal.
Swaps and variations
- Vegetarian: Swap in plant-based sausage ground in equal amounts. Just make sure it’s well-seasoned, since the sausage brings a lot of the flavor.
- Extra spicy: Add a pinch of red pepper flakes or a drizzle of Calabrian chili oil before serving for a fiery kick.
- More protein: Use a full pound of sausage instead of half. For even more, try a protein pasta like chickpea or lentil-based orzo if you can find it.
- Sun-dried tomato pesto: Switch up the flavor by using sun-dried tomato pesto instead of basil.
- Antipasto twist: Add a handful of chopped roasted red peppers, artichokes, olives, or pepperoncini for a briny, bold twist.
How to make pesto and orzo salad
Step 1: Cook and drain orzo.
Step 2: Cook and crumble sausage, and let it cool.
Step 3: Add all ingredients to a large bowl.
Step 4: Mix and serve, or save for later!
Top tips
- Cook your orzo al dente: Slightly firm orzo holds up best in the fridge. If it’s overcooked, it’ll soak up the pesto and turn mushy as it sits.
- Choose refrigerated pesto: Fresh pesto from the refrigerated section has way more flavor than the shelf-stable jars. It makes a big difference in a simple salad like this.
- Serve with a lemon wedge: Store-bought pesto can lose its brightness over time. A quick squeeze of lemon before eating brings the whole salad back to life.
I also love chicken salads for a healthy and high-protein lunch. Try my jalapeno popper chicken salad, ranch chicken salad, or reader-favorite rotisserie chicken salad.
Pesto and orzo salad FAQ
Of course, you are welcome to use homemade pesto in this salad instead of store bought. My favorite pesto to use for this recipe is a fresh, refrigerated pesto from Farm Boy (a grocery chain here in Canada) since it’s very tasty but pre-made.
Swap orzo for any small gluten-free pasta. Chickpea or lentil pasta would be the best choice nutritionally, but make sure it’s certified gluten-free if you have Celiac disease.
This salad stays fresh for up to 4 days in the fridge. I recommend adding an extra squeeze of fresh lemon juice right before serving to brighten it back up.
Yes, you can make this recipe without sausage, but I don’t necessarily recommend it since it adds so much flavor. If you use another protein, consider adding a sprinkle of Italian seasoning too.
More easy salad recipes
Cilantro lime pasta salad
Chopped antipasto salad
Quinoa edamame salad
Quinoa and arugula salad
If you tried this pesto and orzo salad, please leave a 🌟 star rating and comment below, and follow me on Instagram!
Pesto and Orzo Salad
Equipment
- large skillet or saute pan
Ingredients
- ½ lb spicy Italian sausage (chicken or turkey), 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
- ¼ cup blanched slivered almonds
- ¼ cup sun dried tomatoes in oil, minced
- ½ lemon, juiced
- ½ tsp salt
- black pepper, to taste
Instructions
- Heat a large pan to medium and add sausage. Use a spatula to crumble and brown, stirring occasionally. When it's fully browned with no pink remaining, transfer to a large mixing bowl. Leave it to cool for 10-minutes.
- In a new pot, cook orzo in salted water according to package directions. Once it's al dente, drain and immediately rinse under cold water to prevent the noodles from sticking together. Transfer to the mixing bowl with cooled sausage.
- To the same bowl, add chickpeas, arugula, tomatoes, parmesan, pesto, almonds, sun dried tomatoes, lemon juice, salt, and black pepper. Toss until combined. Taste, and adjust lemon juice and/or salt as desired.
- Transfer to bowls to serve, or store for later in the fridge. Your pesto and orzo salad will stay good for up to four days.
Notes
- I recommend using a refrigerated pesto instead of a shelf-stable option — it will taste much more fresh and bright!
- Use chicken or turkey sausage for more protein and less fat/calories.
- Substitute almonds for any chopped nuts or seeds like pistachios, cashews, or sunflower seeds. Use dry roasted for extra flavor.
- You could also top with a drizzle of balsamic glaze or a pinch of red pepper flakes.
- Nutrition facts calculated with chicken sausage.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
My whole family loved this salad recipe! It’s so flavorful and filling, I hope you enjoy!