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Fregola Salad with Roasted Ricotta

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This Sardinian fregola salad with roasted ricotta cheese, tomatoes, and cucumber is a light and flavorful summer pasta salad, tossed with fresh basil and mint.

Fregola is a traditional Sardinian pasta that is visually similar to pearl couscous but has a heartier, chewier texture thanks to its semolina base.

In this recipe, I combined fresh summer produce – tomatoes, cucumber, and arugula with creamy ricotta, tossed with fragrant basil and mint. 

Variations

Why You’ll Love This Recipe?

  • Traditional Sardinian Pasta dish –  It features fregola sarda, a traditional semolina-based pasta unique to the island of Sardinia.
  • Whole, Seasonal Ingredients – Made with fresh vegetables, herbs, and wholesome ingredients, this summer salad fits perfectly into a longevity-focused diet.
  • Nutty, Toasted Flavor – Toasting the fregola before cooking brings out a rich, nutty depth that makes this salad stand out.
Fregola Pasta Salad Ingredients 
Fregola Pasta Salad Ingredients 

Fregola Pasta Salad Ingredients

Fregola Pasta

Also known as fregula sarda, frugula, fregua, succu, cascà, or pistitzone, this traditional Sardinian round pasta similar to Israeli couscous in shape. Made from semolina (flour derived from durum wheat),  fregola stands out in flavor and texture. Toasting it before cooking gives it a unique, nutty flavor and a pleasantly chewy bite. Semolina is coarser and higher in protein than regular flour, making fregola both hearty and nutritious. Fregola is versatile, and I also like it with seafood.

If you can’t find fregola pasta, you can replace this small pasta shape with pearl couscous, orzo or roasted chickpeas..

Ricotta cheese

In this recipe, I used both fresh and roasted ricotta. The fresh ricotta is creamy and mild, while the roasted bits add a delightful crunch and depth of flavor. Ricotta is a high-protein, low-calorie cheese, making it a nutritious addition to the salad. You can substitute it with crumbled feta or soft goat cheese for a similar texture.

Fresh vegetables

You can use a variety of seasonal vegetables in this salad. I used heirloom tomatoes, cherry tomatoes, cucumber, and fresh arugula (baby rocket). You can also add zucchini, bell peppers, or any other crisp, colorful vegetables you have on hand.

Fresh herbs

Similarly, I used basil and mint for the herbs, but you can also try parsley, oregano, or cilantro to keep the flavor fresh.

Fregola Salad with Roasted Ricotta

How to make Lemon Fregola Pasta

First step: Toast and cook the fregola

In a dry skillet over medium heat, toast the fregola pasta until it turns golden brown and releases a nutty aroma, about 5–7 minutes. Stir frequently to avoid burning.
Once toasted, transfer the fregola to a pot of boiling salted water and cook until al dente but still chewy, about 8–10 minutes. Drain and set aside to let cool.

Process toasting fregola

Second step: Roast the ricotta

Preheat your grill or broiler. Place 100 g of ricotta on a grill-safe tray with a baking sheet. Drizzle with olive oil, sprinkle with chili flakes and orange zest. Grill until lightly golden and slightly crisp on top, for about 3–5 minutes. Set aside. 

Keep the other 100 g fresh for serving.

Process roasting Ricotta Cheese

Third step: Make the dressing

In a small bowl, whisk together olive oil, white balsamic vinegar, lemon juice, minced garlic, lemon rind, chili flakes, and minced garlic. Adjust seasoning to taste.

Lemon dressing

Fourth step: Assemble the salad

Combine the toasted and cooled fregola in a large mixing bowl with freshly cut heirloom tomatoes, cherry tomatoes, cucumber, Kalamata olives, and red onion. Toss gently to mix.

Assemble the salad

Fifth step: Add herbs and dressing

Add the fresh mint, basil, and baby rocket to the bowl. Drizzle the dressing over the salad and toss gently until evenly coated.

Sixth step: Serve

Arrange the salad on plates. Top each serving with one tablespoon of fresh ricotta and grilled ricotta. Finish with an extra sprinkle of lemon zest, a generous pinch of pepper, or chili flakes if desired.

Is this summer salad vegan?

How to eat this fregola salad?

You can eat this salad warm, room temperature, or chilled, directly from the fridge.  If refrigerated, remove it to warm up so the oil returns to a liquid.

While I like to eat it as a main dish, you can serve it as a side dish or appetizer.

 It is perfect for any season, for potlucks and picnics.

Can you store it for later?

This fregola pasta salad is a perfect make-ahead salad that tastes even better after resting in the fridge for a few hours or overnight, when the flavors marry together. For the best texture and freshness, add the fresh ricotta, grilled ricotta, arugula, and herbs just before serving.

Fresh veggies
Fresh veggies

Is this summer salad vegan?

No, this recipe is not vegan because it includes ricotta cheese, a dairy product.

If you want to make it vegan, you could substitute the ricotta vegan ricotta made from tofu or cashews. Altenratively, use crumbled firm tofu seasoned with lemon and herbs or coconut-based soft cheese.

Fregola Salad Variations

  • Instead of fresh vegetables, try using roasted veggies like tomatoes, cauliflower or zucchini. Roast them in a single layer on a baking sheet until tender and lightly caramelized for a deeper flavor.
  • Add a crunchy element with nuts such as pistachios.
  • For extra protein and texture, toss in some roasted chickpeas.
  • For added taste, instead of water. cook the fregole in vegetable broth 
Why You’ll Love This summer pasta salad Recipe?
How to make Lemon Fregola Pasta

Fregola Salad with Roasted Ricotta

Vladka Merva
This Sardinian fregola salad with roasted ricotta cheese, tomatoes, and cucumber is a light and flavorful summer pasta salad.
5 from 1 vote
Prep Time 20 minutes
Cook Time 30 minutes
Servings 2 people
Calories 678 kcal

Ingredients
  

  • 100 g fregola sarda
  • 200 g firm ricotta – 100 g place under the grill 100 g fresh, directly on the plate
  • ½ tsp chilli flakes fresh or dried
  • 2 heirloom tomatoes cut into wedges
  • 8 cherry tomatoes halved or quartered
  • cucumber
  • 6 kalamati olives
  • 1 red onion finely chopped
  • ½ cup mint loosely packed
  • ½ cup basil loosely packed
  • 1 cup arugula loosey packed

For the Dressing

  • 3 tablespoons extra-virgin olive oil ½ cup
  • 3 tablespoons white balsamic vinegar
  • 1 lemon juice of ½, or to taste, rind Finely grated
  • 1 clove small garlic minced
  • ½ lemon Rind
  • Salt and pepper to taste

Instructions
 

  • In a dry skillet over medium heat, toast the fregola pasta until it turns golden brown and releases a nutty aroma, about 5–7 minutes. Stir frequently to avoid burning.
    100 g fregola sarda
  • Once toasted, transfer the fregola to a pot of boiling salted water and cook until al dente but still chewy, about 8–10 minutes. Drain and set aside to let cool.
  • Preheat your grill or broiler. Place 100 g of ricotta on a grill-safe tray with a baking sheet. Drizzle with olive oil, sprinkle with chili flakes and orange zest. Grill until lightly golden and slightly crisp on top, for about 3–5 minutes. Set aside.
    200 g firm ricotta – 100 g place under the grill, ½ tsp chilli flakes, 3 tablespoons extra-virgin olive oil, 1 lemon
  • Keep the other 100 g fresh for serving.
  • In a small bowl, whisk together olive oil, white balsamic vinegar, lemon juice, minced garlic, lemon rind, chili flakes, and minced garlic. Adjust seasoning to taste.
    3 tablespoons extra-virgin olive oil, 1 lemon, 1 clove small garlic, 1/2 lemon Rind, 3 tablespoons white balsamic vinegar
  • In a large mixing bowl, combine the toasted and cooled fregola, freshly cut heirloom tomatoes, cherry tomatoes, cucumber, Kalamata olives, and red onion. Toss gently to mix.
    2 heirloom tomatoes, ⅓ cucumber, 6 kalamati olives, 1 red onion, 8 cherry tomatoes
  • Add the fresh mint, basil, and baby rocket to the bowl. Drizzle the dressing over the salad and toss gently until evenly coated.
    ½ cup mint, 1 cup arugula, ½ cup basil
  • Arrange the salad on plates. Top each serving with one tablespoon of fresh ricotta and grilled ricotta. Finish with an extra sprinkle of lemon zest, a generous pinch of pepper, or chili flakes if desired.

Notes

You can eat this salad warm, room temperature, or chilled, directly from the fridge.  If refrigerated, remove it to warm up so the oil returns to a liquid.
While I like to eat it as a main dish, you can serve it as a side dish or appetizer.
 It is perfect for any season, for potlucks and picnics.

Nutrition

Serving: 150gCalories: 678kcalCarbohydrates: 67gProtein: 22gFat: 37gSaturated Fat: 12gPolyunsaturated Fat: 3gMonounsaturated Fat: 20gCholesterol: 51mgSodium: 313mgPotassium: 1047mgFiber: 8gSugar: 15gVitamin A: 3078IUVitamin C: 73mgCalcium: 342mgIron: 4mg
Keyword Fregola Pasta Salad, Fregola Salad, Healthy Pasta Salad, Summer Pasta Salad
Tried this recipe?Let us know how it was!
Routetolongevity on May 19th, 2025

1 Comment on “Fregola Salad with Roasted Ricotta”

5 from 1 vote

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