Low Sodium Orzo Salad Recipe

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This low sodium orzo salad recipe is made with fresh vegetables, bright herbs, and a flavorful salt-free homemade dressing! Eat the rainbow with a variety of colorful vegetables: tomatoes, red onion, cucumber, bell pepper, and fresh herbs all tossed with delicious cooked pasta.

This orzo salad is a great salt-free option for summer parties, BBQs, or potlucks.  It’s tasty and refreshing, and the homemade red wine vinegar dressing adds a lot of flavor with no salt.

low sodium orzo salad recipe with orzo pasta vegetables and a homemade salt free red wine vinegar dressing

Orzo salad is a great make-ahead side dish or appetizer you can prep ahead of time and enjoy cold during the week.  It takes about 30 minutes total to make, and tastes even better the next day as the dressing melds into each bite of orzo.

What makes this pasta salad so unique from the rest?  The homemade red wine vinegar dressing! It only takes a few minutes to whisk together, and it doesn’t contain added salt or preservatives like bottled dressings can. The fresh garlic, the vinegar, the herbs, and good olive oil make this dressing!

This Low Sodium Orzo Salad Recipe Is

  • Refreshing
  • Tangy
  • Bursting with flavor
  • Healthy
  • Loaded with fresh vegetables
  • Salt Free, vegan, vegetarian, and dairy free
  • Great for BBQs, parties, or potlucks

low sodium side dishes for summer bbq or potluck salt free salads with pasta and vegetables in a homemade dressing

A Great Make-Ahead Salt Free Side for Entertaining

This low sodium orzo salad recipe is fantastic to make ahead of time for a party, potluck, or gathering. Making this recipe in advance allows you to skip any cooking or prep on the day-of. 

This is a great recipe to entertain with, or bring to an event. A crowd-pleaser that everyone is sure to love! Check out my other make ahead meals too, for easy low sodium recipes you can prep ahead of time.

What’s In This Greek Orzo Salad Recipe?

I love using a mix of easy produce delivery boxes and my favorite pantry staples for the recipes I make.  We live fairly far from good grocery stores, so buying groceries online has turned out to be a huge time and money saver. If you haven’t tried a produce box yet, I highly recommend checking them out!

  • Orzo Pasta – I absolutely love this fun orzo pasta shape, it goes great with this bright and fresh salad. I used regular orzo for this pasta, but if you are looking for a gluten free version, you can find one here online!
  • Tomatoes – I used cherry tomatoes, but any fresh summer tomato works for this recipe.
  • Bell Pepper
  • Parsley
  • Red Onion
  • Extra Virgin Olive Oil: I like to use a fruity olive oil which has a fantastic flavor and deep color- it’s inexpensive so I keep a few liters stocked up in my pantry.  Olive oil gives this dish a great taste, and also can contain heart-healthy properties!
  • Garlic
  • Red Wine Vinegar: I used red wine vinegar for the dressing to give this dish a really nice bright Mediterranean flavor.
  • Whole Grain Mustard – for a really nice flavor and texture, you can use either whole grain mustard, stone ground, or Dijon mustard. Since this mustard is the only ingredient with added sodium, I like to use a really good whole grain mustard. I used this brand which has 100mg of sodium per 1 teaspoon.
  • Italian Seasoning Blend: usually has thyme, basil, rosemary, parsley, etc. Make sure you get a no-salt-added variety like this one!
  • Sugar

no salt orzo recipes low sodium pasta salad with orzo pasta greek or mediterranean inspired salads no salt no cheese

How to Make this Mediterranean-Inspired Orzo Salad with No Salt Vinaigrette:

  1. In a large pot, cook the orzo according to package directions.  Drain and set aside to cool.
  2. In a large mixing bowl add the cherry tomatoes, bell pepper, red onion, cucumber, and parsley.  Add the drained and cooled pasta to the vegetables in the mixing bowl.
  3. In a pint sized mason jar, add all the dressing ingredients and shake for 30 seconds to mix.
  4. Toss dressing in with pasta and vegetables, and stir to coat.
  5. Chill pasta salad in refrigerator (overnight if possible to let the flavors set) and serve! Right before serving, I like to drizzle a little extra olive oil and red wine vinegar over the salad, too – optional, but highly recommended!

Low Sodium Salads To Enjoy All Year!

I love this low sodium orzo salad recipe, which is a bright & fresh addition to the table. I love serving this salad alongside a summer cookout dinner, but it’s truly great any time of the year.

Salads can be easy to make low sodium by using homemade dressings – which only take minutes to make!  This easy red wine vinaigrette is loaded with garlic and herbs which flavor each bite of the pasta salad. Browse all our low sodium salad recipes here for your next family favorite.

low sodium side dishes in a bowl with orzo pasta, yellow bell pepper, cherry tomatoes, cucumber, and red onion with a red wine vinaigrette dressing no salt added

More Low Sodium Sides You’ll Love

Low Sodium Twice Baked Potatoes

Low Sodium Cowboy Beans

Spicy Low Sodium Black Beans Recipe (No Salt Added)

Low Sodium Baked Ziti Pasta

Low Sodium Spaghetti Squash Recipe

Share This Low Sodium Greek Orzo Pasta Salad Recipe!

As always, if you make this low sodium orzo salad recipe be sure to leave me a comment, rate this recipe, and tag us on Instagram or Facebook. And please feel free to share with your Facebook groups or friends!

Let’s keep in touch – don’t forget to follow over on Instagram, Facebook, & my Youtube channel for more amazing low sodium recipes – I’d love to connect with you there!

low sodium side dishes for summer bbq or potluck salt free salads with pasta and vegetables in a homemade dressing

Low Sodium Orzo Salad

AuthorKelly Jensen
This low sodium orzo salad recipe is made with fresh vegetables, bright herbs, and a flavorful salt-free homemade dressing! Eat the rainbow with a variety of colorful vegetables: tomatoes, red onion, cucumber, bell pepper, and fresh herbs all tossed with delicious cooked pasta.
5 from 2 votes
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Appetizer, pasta, Salad, Side Dish
Cuisine American, greek, Mediterranean
Servings 8 servings
Calories 319 kcal

Equipment

  • Mixing Bowl

Ingredients
  

For the Orzo Salad

  • 16 ounces orzo
  • 1 cup cherry tomatoes halved or quartered
  • ¼ cup red onion thinly sliced
  • 1 large cucumber sliced
  • 1 bell pepper diced
  • 1 cup fresh parsley chopped

For the Red Wine Vinaigrette Dressing

  • cup olive oil
  • cup red wine vinegar
  • 1 lemon juiced, about 2 tablespoons
  • 3 cloves garlic finely minced
  • 2 tablespoons whole grain mustard
  • 1 teaspoon sugar
  • ½ teaspoon italian seasoning

Instructions
 

  • In a large pot, cook the orzo according to package directions.  Drain and set aside to cool.
  • In a large mixing bowl add the cherry tomatoes, bell pepper, red onion, cucumber, and parsley.  Add the drained and cooled pasta to the vegetables in the mixing bowl.
  • In a pint sized mason jar, add all the dressing ingredients and shake for 30 seconds to mix.
  • Toss dressing in with pasta and vegetables, and stir to coat.
  • Chill pasta salad in refrigerator (overnight if possible to let the flavors set) and serve! Right before serving, I like to drizzle a little extra olive oil and red wine vinegar over the salad, too - optional, but highly recommended!

Nutrition

Calories: 319kcalCarbohydrates: 49gProtein: 9gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gSodium: 54mgPotassium: 337mgFiber: 3gSugar: 4gVitamin A: 1236IUVitamin C: 42mgCalcium: 43mgIron: 2mg

*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.

Tried this recipe?Let us know how it was! Please comment and leave a review.

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6 Comments

    1. Hi Blanche,
      At the bottom of the recipe card I have estimated nutritional information. It will vary on the ingredients you use, so make sure to check you are using low/no sodium ingredients. For this pasta salad, make sure any spice blends you use contain no added salt – but regular orzo pasta and veggies are naturally low in sodium!

5 from 2 votes (1 rating without comment)

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