Chrissy Teigen Orzo Salad: Best 5 Health Benefits

Chrissy Teigen Orzo Salad is a delicious side dish made with orzo pasta, vegetables, and a light vinaigrette dressing.

This healthy salad recipe is perfect for lunch, dinner, or a side for a BBQ. It is simple to make and has just the right amount of crunch and creaminess from the vegetables and vinaigrette dressing.

You can add any meats you want to this dish if you want it to be more hearty, but it is also great as a vegetarian option.

This recipe will give your protein needs while also being full of fiber, vitamins C & A, folate, fiber, protein, and calcium. For a refreshing twist, switch out the veggies for cucumbers and cherry tomatoes during hotter months.

Chrissy Teigen Orzo Salad Recipe


  • 1.5 cups orzo, cooked and cooled
  • 1/2 cup red onion, diced
  • 1/2 cup cucumber, diced
  • 1/2 cup bell pepper (any color), diced
  • 1/4 cup olive oil
  • 3 tablespoons red wine vinegar
  • Salt and black pepper to taste


  1. Whisk together the olive oil, vinegar, salt, and pepper in a small bowl until well combined. Set aside for later use.
  2. In a large bowl, add all of the remaining ingredients. Stir well with a rubber spatula until all of the ingredients are well combined.
  3. Pour in the prepared vinaigrette and stir gently with a rubber spatula to combine. Divide the salad into 2 bowls and serve.

Additional Tips & Notes:

This salad is best if served immediately in order to prevent sogginess. Also, it will last 5-7 days in the refrigerator if you do not add the dressing then.

Tips for Making Orzo Salad:

For best results, cook your orzo well before using it in this recipe. It’s also important to cook the orzo until it is just tender and not mushy.

You will also need to ensure that your orzo has cooled so that it won’t break apart as you mix all of the ingredients together.

What Salad Dressing Goes On Orzo Salad?

You can use any dressing you like and make your own if you have an olive oil/fruit vinegar vinaigrette that you like.

How Do You Eat Orzo Salad?

This meal is great to serve as a side for a BBQ or for any meal where it might be served cold.

What Is A Good Side For Orzo Salad?

Serve this side dish with grilled chicken or fish, chicken or turkey meatloaf, pork chops, beef stew, or any other main dish.

Nutrition Facts Per Serving:

Total Fat8.7 g
Cholesterol1 mg
Protein6 g
Total Carbohydrate14.3 g
Dietary Fiber1.8 g
Sugar2.7 g
Calcium2 %
Iron6 %

Is Orzo Salad Good For You?

Yes, orzo salad is very good for you. It is high in fiber, which aids in keeping you full longer and helps to reduce cholesterol.

A study proved that people who eat orzo salad multiple times a week lose weight, and their waist size was reduced more than those who did not eat a sizable amount of this pasta salad each week to help keep them full throughout the day less likely to snack between meals.

Can You Lose Weight Eating Orzo Salad?

Yes, eating orzo salad will help you lose weight. This is because it is very low in calories and fat while being high in fiber and protein. This makes it a nutritious food that you can eat to help keep your body healthy and full of energy.

Adding the vinaigrette dressing provides the protein, calcium, vitamin C, and iron needed for a healthy diet.

Chrissy Teigen Orzo Salad
Chrissy Teigen Orzo Salad

Best 5 Health Benefits Of Orzo Salad

A study published by The Journal of Nutrition showed that subjects who ate a Greek-style salad with orzo pasta lost more weight than those who did not try this pasta dish. Orzo is packed with fiber and protein, which help fill you up without having to eat a ton of calories.

Best 5 Health Benefits Of Orzo Salad:

1. Helps You Lose Weight

Eating orzo salad helps you lose weight because it is a low-calorie and low-fat dish that keeps you full. A study published in Obesity Journal showed that those who ate this pasta salad at least twice a week lost more weight than those who did not eat the salad. It is also packed with fiber and protein, which helps fill you up while being very low in calories.

2. Helps You Stay Full

Eating orzo salad helps you stay full because it is high in fiber and protein, both of which are filling foods that help to make your body feel fuller longer.

It also contains very few calories, so it does not put on weight like other foods when you eat too much.

3. Helps You Lower Triglycerides

Eating orzo salad helps to lower triglycerides because it does not cause any damage to the liver. The liver is the main organ that controls how much fat gets stored in your body, and the more your liver can handle, the less fat you will have.

With orzo salad, your body uses a lot of fiber and protein, which helps keep your blood levels steady at normal levels. If you are on medication that causes blood level problems, eating orzo salad can help correct this problem.

4. Helps You Maintain Normal Blood Levels

Eating orzo salad helps keep your blood levels normal because it does not contribute much too fat or calories. This is why most people with high cholesterol do not have a problem eating this dish since it is low in fat and high in fiber and protein.

5. Helps To Fight Macular Degeneration

A study published by Ophthalmology showed that those who ate pasta three times a week had a much lower chance of developing macular degeneration than those who ate pasta less than once a week.

Orzo salad has many of the same characteristics as other types of pasta, which is partly why it can help prevent macular degeneration.

How Long Does Orzo Salad Last?

Orzo salad has high fiber content, so it will stay in the refrigerator for about 5 days if you don’t add the dressing until you serve it.

If you do add the dressing, it should be eaten in 3 days as this is when sogginess usually occurs and the quality of flavor begins to deteriorate.

What Can You Substitute For Orzo Salad?

You can use any type of grain if you do not have an orzo. Barley, bulgur, and quinoa are all good substitutes.

The Bottom Line

Orzo salad is a healthy and filling side dish that can be used to help keep you full and help you lose weight. This is also an easy recipe to make, and this salad will last for about 5-7 days if you do not add the dressing at that time.

You can add your favorite dressing and serve it with almost any type of meat or fish. This dish will teach you to make an easy side dish that is very nutritious and helps keep you active and slim.

Enjoy this recipe!


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