PF
A visually appetizing serving of grilled salmon, roasted potatoes, and asparagus plated with pasta for a gourmet experience.
Stovetop~40 minComplexity

Salmon Asparagus Orzo Salad

This Salmon Asparagus Orzo Salad provides 30g protein and 859 calories per serving across 4 servings. Quick prep on the stovetop makes this a reliable lunch option that you can portion into containers once. The balanced macros work well for maintaining fullness during training blocks without excess prep work.

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Ingredients

4 servings
  • Pasta, Orzo, White, Dry(240g)
  • Olive oil(15g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Asparagus(227g)
  • Salmon, Smoked, Hot-Smoked(113g)
  • Parmesan Cheese(120g)

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • Pine Nuts(120g)
  • Yellow Onion(80g)
  • Dill, Fresh(60g)
  • Olive oil(80g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Lemon Juice, Fresh(45g)
  • Mustard, Dijon(10g)

    Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.

  • Garlic(120g)
  • 1 teaspoon fine sea salt
  • 1/2 teaspoon black pepper

Instructions

  1. 1Bring a large pot of generously salted water to a boil over high heat. Add the orzo and cook 8–10 minutes, stirring occasionally, until al dente. Drain through a strainer and rinse with cold water until completely chilled. Set aside.
  2. 2While the orzo cooks, whisk together the lemon juice, Dijon mustard, fresh garlic (minced), olive oil, salt, and pepper in a small bowl until emulsified. Set the dressing aside.
  3. 3Heat olive oil in a large sauté pan over medium-high heat. Add the asparagus and diced onion, then cook 4–5 minutes, stirring occasionally, until the asparagus is crisp-tender and lightly browned at the tips. Remove from heat and let cool slightly.
  4. 4Toast the pine nuts in a dry skillet over medium heat, stirring frequently, 3–4 minutes until fragrant and light golden brown. Transfer to a plate immediately.
  5. 5In a large mixing bowl, combine the chilled orzo, cooked asparagus mixture, flaked hot-smoked salmon, toasted pine nuts, and fresh dill. Drizzle the lemon dressing over the top and toss gently until evenly coated.
  6. 6Divide the salad evenly into 4 airtight containers while still cool. Top each portion with grated Parmesan and a sprinkle of fresh dill.
  7. 7Seal containers and refrigerate until ready to serve, up to 4 days.

Nutrition — Per Serving

859

calories

30g

protein

53g

fat

Carbohydrates
71g
Saturated fat
8.4g
Sodium
781 mg
Dietary fiber
5.6g

4 servings per batch · ~308g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Salmon Asparagus Orzo Salad have per serving?

Each serving delivers 30g of protein and 859 calories. The macro breakdown is 53g fat and 71g carbs per serving.

How long does Salmon Asparagus Orzo Salad take to prep?

This recipe has quick prep time and batch-makes 4 servings on the stovetop. You're prepping four complete lunches in one cooking session.

Is Salmon Asparagus Orzo Salad good for muscle gain?

At 859 calories per serving with a balanced 30g protein and 71g carbs, this recipe works well for a muscle gain phase where moderate caloric surplus and carb availability support recovery. The carbs provide fuel for training while salmon delivers protein and healthy fats.

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