This is a collection of 30+ best fregola recipes featuring Sardinian fregola pasta from fregola salad to risotto or fregola ai frutti di mare.
If you’ve never cooked with fregola sarda before, you’re in for a treat.
Fregola sarda are pearl-shaped pasta from Sardinia, perfect for dipping in rich sauces, seafood broths or fresh vegetables.
While they resemble Israeli couscous in appearance, their nutty flavor sets them apart and reminds us of their Sardinian origins.
Let’s take a look at over 30 best fregola recipes you can make with fregola sarda.
What is Fregola and Why Is It So Special?
Fregola is a type of pasta made from durum wheat semolina and water. What makes it unique is its toasted finish, which gives it a distinct, nutty flavor and a chewy texture. It’s shaped into small, round pellets and traditionally toasted over a fire or in an oven.
Originating from the island of Sardinia, fregola (or fregula) is often described as similar to Israeli couscous or orzo, but with a deeper flavor profile thanks to the toasting process. This Sardinian pasta absorbs flavors beautifully, making it ideal for soaking up olive oil, broths, or vinaigrettes. Thanks to its high fiber and protein content, fregola supports digestion and balanced energy, two key pillars of a longevity diet. It’s also a staple in Sardinia, one of the world’s Blue Zones known for exceptional life expectancy.
How to Cook Fregola Like a Pro?
To cook fregola, bring a large saucepan of salted water to a boil, then add the fregola and simmer until al dente. Cooking times can vary, so follow package instructions or check for a slightly chewy center.
After cooking, drain and drizzle with a bit of olive oil to prevent sticking. You can also toast the fregola briefly in medium heat with olive oil before boiling to enhance its nuttiness even more.
Don’t forget to reserve some pasta water! Like other favorite pasta recipes, fregola benefits from the starchiness that helps thicken sauces.
Is Fregola Pasta the Same as Israeli Couscous or Orzo?
Although similar in appearance, fregola is not exactly the same as Israeli couscous or orzo pasta. Fregola is a toasted pasta, whereas Israeli couscous is steamed, and orzo is shaped like rice.
The toasting process gives fregola a golden color and a nutty flavor that’s quite different from the more neutral taste of its counterparts.
Where Can You Find Fregola and How Do You Choose the Best One?
You can find fregola in Italian specialty shops, online retailers, or well-stocked supermarkets. Look for labels that specify toasted or fregola sarda and check that it’s made from durum wheat semolina.
The best fregola pasta has slightly uneven, caramel-colored pearls, a sign of traditional toasting. Choose smaller pearls for pasta salad and larger for warm, savory dishes. Ideally, go for artisanal or Sardinian-export varieties that preserve the authentic texture and flavor.
My Favorite Pasta Recipes Using Fregola
What Makes a Great Fregola Pasta Salad?
A standout fregola salad is all about texture and freshness. The tiny pearls hold their shape and soak up flavors perfectly. Mix cooked fregola (cooled to room temperature) with crisp vegetables like cherry tomatoes, cucumber, and thinly sliced shallot. Drizzle olive oil and lemon juice, then toss in chopped parsley, basil leaves, salt, and pepper.
Options include adding crumbled feta, chickpeas, or grilled vegetables to boost texture and color. You can also take inspiration from dishes like Fregola Salad with Ricotta, Roasted Lemon Fregola Salad, Spinach Pomegranate Salad with Fregola Sarda, or the bright and herbaceous Fregola Salad with Zucchini and Basil. I also like the Fregola Salad with Grilled Halloumi, roasted cauliflower or Fregola Salad with Roasted Red Pepper.
How to Make Warm Fregola Pasta Dishes for Comfort?
Warm fregola pasta dishes are an excellent base for comforting, rustic meals or side dish. Begin by sautéing a minced shallot in olive oil until translucent. Add vegetables like mushrooms, zucchini, or greens, then stir in uncooked fregola to toast gently.
Add hot broth slowly, stirring constantly, this creates a creamy, risotto-like consistency as the fregola will absorb the liquid. Once cooked until al dente, finish with grated parmesan or pecorino cheese, a drizzle of olive oil, and a touch of lemon zest. The result? A rich, flavorful bowl that’s simple yet deeply satisfying. Some of my go-to recipes in this category include Fregola Sarda with Caramelized Squash and Charmoula, Fregola with Pancetta, Peas and Parmesan, or Pecorino Cheese, Fregola Pasta Recipe with Lentils, herb & veggie fregola and Fregola Sarda Recipe with Chickpeas and Tomato.
Classic pasta lovers will enjoy simple yet flavorful options like Pasta with Fresh Tomatoes, Corn, and Peppers, Pasta with Artichokes, and Fregola Sarda with Sausage and Mushrooms. These dishes feel familiar but are elevated by fregola’s unique toasted flavor and chewy texture.
Other Sardinian Recipes you want to try
Can You Make Risotto With Fregola Sarda?
Yes! Fregola risotto, the ultra-creamy Fregotto (Fregola Risotto), is a delicious twist on the classic. Begin by sautéing shallot in olive oil, then add the fregola and toast briefly. Instead of white wine, stir in hot broth one ladle at a time, allowing each addition to absorb before adding more.
As the fregola pasta releases its starch, a creamy texture develops. Stir in grated parmesan and pecorino cheese, a handful of parsley, and finish with olive oil or lemon juice. The result is a nutty, comforting version of risotto that’s easy to make.
Seafood Fregola recipes
Fregola with seafood is a beloved Sardinian staple.
Cooked in the broth, the pearls absorb marine flavors while the seafood holds up to the tender seafood. Finish with chopped parsley, a drizzle of olive oil, and lemon juice. This really highlights Sardinia’s coastal cuisine and is often one of my favorite pasta recipes. Some delicious recipes include Fregola ai Frutti di Mare, Spicy Calamari or Clams Fregola, Garlic Roasted Prawns with Fregola Sarda, Fregola Con Arselle, and Fregola Sarda with Shrimp & Light Tomato Sauce.
Mediterranean-Inspired Dishes with Sardinian Pasta
For more creative or fusion-style meals, I often go for Harissa Meatballs with Fregola and Lemony Yogurt, Turkey Meatballs & Fregola Sarda with Kale & Sicilian Tomato Sauce, or the Mediterranean-inspired Salmon with Lemon-Oregano Sauce and Artichoke Fregola Pilaf. For chicken lovers, this roast chicken with warm fregula will satisfy you.
Soups with Fregula Sarda
And when you’re in the mood for a hearty bowl, you can’t go wrong with Italian Minestrone Soup, the protein-packed Vegan Italian Wedding Soup, or Baked Tilapia & Creamy Kale with Fregola Sarda Pasta. Don’t hesitate to try this Spring herb soup or Chicken soup.
Like Mediterranean soups, these soups with fregola sarda are packed with healthy ingredients, nourishing both your stomach and soul.
What Are the Top Tips and Tricks for Cooking Fregola?
- Toast the fregola in olive oil before boiling to boost flavor.
- Aim for al dente—chewy but tender.
- Use broth or tomato sauce to maximize taste as fregola will absorb beautifully.
- Reserve pasta water for saucing.
- Stir continuously in risotto-style dishes to unlock creaminess.
- Finish with grated parmesan, pecorino cheese, or lemon zest for brightness.
- Don’t be afraid to make this recipe your own: swap veggies, legumes, or herbs.
