31+ Healthy Italian Black Rice Salad You Must Try

When it comes to summer salads, few dishes are as vibrant and nourishing as an Italian black rice salad.

This healthy and flavorful dish combines the rich, nutty taste of black rice with fresh, crisp vegetables, fragrant herbs, and a tangy dressing.

But what truly elevates the Italian black rice salad is the Key31+ twist—transforming this classic Mediterranean recipe into a versatile, easy-to-make option perfect for any occasion.

Whether you’re planning a family dinner, a picnic with friends, or meal prepping for the week, Key31+ Italian black rice salad recipes are your go-to for a delicious and satisfying dish.

In this post, we’ll explore 10 unique variations that will have you falling in love with this wholesome salad all over again.

31+ Healthy Italian Black Rice Salad You Must Try

Key31+ Italian black rice salad recipes are a celebration of vibrant flavors, healthy ingredients, and versatility.

From simple weeknight meals to elegant gatherings, this dish offers a unique balance of taste and nutrition that can be easily customized to suit your preferences.

With so many creative variations to choose from, there’s a recipe for every palate and every occasion.

Whether you’re a black rice lover or just discovering its delicious potential, these recipes will quickly become a staple in your kitchen.

So, why wait?

Grab your ingredients, and start crafting your perfect Key31+ Italian black rice salad today!

Italian Black Rice Salad with Grilled Vegetables

This Italian black rice salad with grilled vegetables is a perfect low-carb and keto-friendly lunch option. The hearty black rice is paired with an array of vibrant, roasted vegetables like zucchini, eggplant, and bell peppers, tossed in a zesty lemon and olive oil dressing. The result is a satisfying, nutrient-dense dish that is packed with fiber, healthy fats, and vibrant flavors.

Ingredients:

• 1 cup black rice
• 1 zucchini, sliced
• 1 small eggplant, cubed
• 1 red bell pepper, chopped
• 1 tablespoon olive oil
• 2 tablespoons fresh lemon juice
• 2 tablespoons chopped fresh basil
• Salt and pepper to taste
• 1 tablespoon balsamic vinegar (optional)

Instructions:

1. Cook the black rice according to the package instructions. Drain and set aside to cool.
2. Preheat your grill or grill pan to medium-high heat.
3. Toss the zucchini, eggplant, and bell pepper with olive oil, salt, and pepper. Grill the vegetables for 4-5 minutes per side until tender and lightly charred.
4. In a large bowl, combine the cooled black rice with the grilled vegetables.
5. Drizzle with fresh lemon juice, balsamic vinegar (if using), and chopped basil. Toss well to combine.
6. Season with additional salt and pepper to taste. Serve chilled or at room temperature.

This Italian black rice salad with grilled vegetables is a nutrient-packed, keto-friendly meal that can be enjoyed as a light lunch or dinner. The combination of fiber-rich black rice and the smoky, sweet flavors of grilled vegetables creates a satisfying and refreshing salad. The lemony dressing adds a touch of brightness, making this dish not only delicious but also perfect for your low-carb diet goals.

keto Italian Black Rice Salad with Mozzarella and Pesto

Indulge in the rich, earthy flavors of this keto-friendly black rice salad featuring mozzarella and pesto. This dish is a delicious balance of creamy cheese, fragrant pesto, and the nutty undertones of black rice, creating a satisfying, healthy lunch. It’s low in carbs and high in protein and healthy fats, making it a perfect choice for those following a ketogenic lifestyle.

Ingredients:

• 1 cup black rice
• 1/2 cup fresh mozzarella, torn into pieces
• 1/4 cup homemade or store-bought pesto
• 1/4 cup cherry tomatoes, halved
• 1 tablespoon olive oil
• 2 tablespoons fresh basil, chopped
• Salt and pepper to taste
• Pine nuts for garnish (optional)

Instructions:

1. Cook the black rice according to the package instructions. Drain and let it cool.
2. In a large bowl, combine the cooked black rice, fresh mozzarella, and cherry tomatoes.
3. Toss the salad with pesto, olive oil, and chopped fresh basil. Mix well to coat everything in the pesto sauce.
4. Season with salt and pepper to taste. Garnish with pine nuts, if desired, for added crunch.
5. Serve the salad chilled or at room temperature for a satisfying meal.

This keto Italian black rice salad with mozzarella and pesto is an indulgent yet healthy option for a low-carb lunch. The creamy mozzarella and aromatic pesto elevate the simple black rice, making every bite flavorful and satisfying. Whether you’re following a ketogenic diet or just looking for a lighter meal, this salad provides a refreshing, nutrient-packed option that will keep you feeling full and energized.

Italian Black Rice Salad with Tuna and Capers

For a hearty, protein-packed keto lunch, this Italian black rice salad with tuna and capers delivers both flavor and nutrition. The combination of protein-rich tuna, briny capers, and black rice creates a meal that’s not only filling but also brimming with Mediterranean flavors. Perfect for those looking for a quick and satisfying low-carb option, this salad is sure to please your taste buds.

Ingredients:

• 1 cup black rice
• 1 can (5 oz) tuna in olive oil, drained
• 1 tablespoon capers, drained
• 1/4 cup red onion, finely chopped
• 1 tablespoon lemon juice
• 2 tablespoons olive oil
• 1 tablespoon fresh parsley, chopped
• Salt and pepper to taste

Instructions:

1. Cook the black rice according to the package instructions. Drain and set aside to cool.
2. In a large mixing bowl, combine the cooled black rice with the tuna, capers, and red onion.
3. Drizzle with lemon juice and olive oil, tossing to combine.
4. Season with salt and pepper to taste.
5. Garnish with fresh parsley and serve the salad chilled or at room temperature.

This Italian black rice salad with tuna and capers offers a Mediterranean-inspired, protein-packed lunch that is perfect for a keto diet. The briny capers and tender tuna add a delightful savory touch, complementing the earthy black rice. Whether you’re packing it for lunch or enjoying it at home, this low-carb salad is a quick and satisfying meal that will keep you full and nourished throughout the day.

Italian Black Rice Salad with Roasted Chicken and Avocado

This Italian black rice salad with roasted chicken and avocado is a rich, hearty, and keto-friendly dish that combines lean protein with healthy fats. Roasted chicken adds a satisfying protein boost, while creamy avocado complements the earthy black rice. The bright, tangy dressing ties everything together, making it a delicious, low-carb meal that’s perfect for lunch.

Ingredients:

• 1 cup black rice
• 1 cup roasted chicken, shredded
• 1 avocado, diced
• 1/4 cup red bell pepper, chopped
• 2 tablespoons olive oil
• 1 tablespoon fresh lemon juice
• 1 tablespoon Dijon mustard
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Cook the black rice according to the package instructions. Drain and set aside to cool.
2. Shred the roasted chicken into bite-sized pieces.
3. In a large bowl, combine the black rice, shredded chicken, diced avocado, and red bell pepper.
4. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper to make the dressing.
5. Drizzle the dressing over the salad and toss to combine.
6. Garnish with fresh parsley and serve chilled or at room temperature.

This Italian black rice salad with roasted chicken and avocado is a perfect low-carb option for a filling lunch. The roasted chicken adds a savory depth of flavor, while the creamy avocado and tangy dressing balance the dish perfectly. This hearty salad is packed with healthy fats and protein, making it ideal for anyone looking to maintain a keto-friendly lifestyle while enjoying a delicious, satisfying meal.

Italian Black Rice Salad with Salami, Olives, and Sun-Dried Tomatoes

For those craving a Mediterranean-inspired, low-carb lunch, this Italian black rice salad with salami, olives, and sun-dried tomatoes delivers big flavor. The combination of spicy salami, briny olives, and rich sun-dried tomatoes provides a savory punch that perfectly complements the nutty black rice. This filling and satisfying dish is both keto-friendly and packed with bold Mediterranean flavors.

Ingredients:

• 1 cup black rice
• 1/2 cup salami, sliced and cut into strips
• 1/4 cup Kalamata olives, pitted and halved
• 1/4 cup sun-dried tomatoes, chopped
• 1 tablespoon olive oil
• 1 tablespoon red wine vinegar
• 1/4 teaspoon dried oregano
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Cook the black rice according to the package instructions. Drain and set aside to cool.
2. In a large mixing bowl, combine the cooled black rice with salami, olives, and sun-dried tomatoes.
3. In a small bowl, whisk together olive oil, red wine vinegar, dried oregano, salt, and pepper.
4. Drizzle the dressing over the salad and toss to combine, ensuring everything is coated evenly.
5. Garnish with fresh basil and serve chilled or at room temperature.

This Italian black rice salad with salami, olives, and sun-dried tomatoes is a perfect, low-carb Mediterranean-inspired lunch that will keep you full and satisfied. The bold, savory flavors of the salami and olives add depth, while the sun-dried tomatoes bring a rich sweetness to balance the dish. With the nutty black rice as the base, this salad is a delightful and nourishing meal that’s ideal for a keto-friendly diet.

Italian Black Rice Salad with Shrimp and Lemon Garlic Dressing

This Italian black rice salad with shrimp and lemon garlic dressing is a light, refreshing, and keto-friendly meal. Tender shrimp pairs perfectly with the earthy black rice, while the lemon garlic dressing adds a zesty kick that ties the flavors together. This dish is a flavorful option for anyone looking for a low-carb lunch packed with protein and healthy fats.

Ingredients:

• 1 cup black rice
• 1/2 pound shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 garlic clove, minced
• 1 tablespoon fresh lemon juice
• 2 tablespoons olive oil
• 1 tablespoon fresh parsley, chopped
• Salt and pepper to taste
• Lemon wedges for garnish

Instructions:

1. Cook the black rice according to the package instructions. Drain and set aside to cool.
2. Heat 1 tablespoon olive oil in a skillet over medium heat. Add the shrimp and cook for 2-3 minutes per side, until pink and cooked through. Remove from heat and set aside to cool.
3. In a small bowl, whisk together garlic, lemon juice, olive oil, salt, and pepper to make the dressing.
4. In a large bowl, combine the cooled black rice and shrimp.
5. Drizzle the lemon garlic dressing over the salad and toss to combine.
6. Garnish with fresh parsley and lemon wedges. Serve chilled or at room temperature.

This Italian black rice salad with shrimp and lemon garlic dressing offers a light yet satisfying keto-friendly meal. The shrimp adds lean protein, while the lemon garlic dressing delivers a refreshing, zesty flavor that perfectly complements the nutty black rice. This dish is an excellent choice for anyone seeking a low-carb, flavorful, and easy-to-make lunch.

Italian Black Rice Salad with Roasted Red Pepper and Feta Cheese

This Italian black rice salad with roasted red pepper and feta cheese is a perfect low-carb, keto-friendly lunch. The smoky sweetness of roasted red peppers pairs beautifully with the creamy, tangy feta cheese, while the black rice offers a hearty base for the salad. This dish is easy to make, packed with Mediterranean flavors, and full of healthy fats and protein.

Ingredients:

• 1 cup black rice
• 2 roasted red peppers, peeled and sliced
• 1/2 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon dried oregano
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Cook the black rice according to the package instructions. Drain and let it cool.
2. Roast the red peppers by placing them directly over a flame or in the oven until the skin blisters, then peel and slice them into strips.
3. In a large bowl, combine the cooled black rice, roasted red peppers, and crumbled feta cheese.
4. In a small bowl, whisk together olive oil, balsamic vinegar, oregano, salt, and pepper to make the dressing.
5. Drizzle the dressing over the salad and toss to combine.
6. Garnish with fresh basil and serve chilled or at room temperature.

This Italian black rice salad with roasted red pepper and feta cheese is an incredibly flavorful dish that’s perfect for a keto lunch. The smoky red peppers and creamy feta provide a beautiful contrast with the nutty black rice. The dressing enhances the flavors, making this salad both light and satisfying. Whether served as a standalone meal or paired with grilled meats, it’s a great addition to your low-carb diet.

Italian Black Rice Salad with Prosciutto and Arugula

This Italian black rice salad with prosciutto and arugula is a keto-friendly, sophisticated lunch option. The salty prosciutto pairs wonderfully with the peppery arugula, while the black rice provides a robust and hearty base. The dish is light yet satisfying, with just the right balance of flavors and textures, making it an ideal meal for those on a low-carb diet.

Ingredients:

• 1 cup black rice
• 4 ounces prosciutto, sliced thinly
• 2 cups fresh arugula
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• Fresh parmesan cheese for garnish

Instructions:

1. Cook the black rice according to the package instructions. Drain and set aside to cool.
2. Tear the prosciutto into bite-sized pieces.
3. In a large bowl, combine the cooled black rice, arugula, and prosciutto.
4. In a small bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, salt, and pepper to make the dressing.
5. Drizzle the dressing over the salad and toss to combine.
6. Garnish with fresh parmesan cheese and serve chilled or at room temperature.

This Italian black rice salad with prosciutto and arugula is a delightful, keto-friendly option for lunch. The richness of the prosciutto complements the peppery arugula and nutty black rice, while the simple yet tangy dressing ties everything together. This dish is an elegant and flavorful way to enjoy a low-carb meal, and it’s ideal for those who enjoy Mediterranean-inspired recipes.

Italian Black Rice Salad with Prawns and Lemon Basil Pesto

For a fresh and flavorful low-carb lunch, this Italian black rice salad with prawns and lemon basil pesto is an excellent choice. The prawns add a delicate sweetness that pairs perfectly with the zesty lemon basil pesto, creating a vibrant dish full of Mediterranean flavors. Black rice offers a nutritious base, while the pesto brings a burst of fresh herbaceous goodness.

Ingredients:

• 1 cup black rice
• 1/2 pound prawns, peeled and deveined
• 1/4 cup lemon basil pesto (store-bought or homemade)
• 1 tablespoon olive oil
• 1/4 cup cherry tomatoes, halved
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Cook the black rice according to the package instructions. Drain and let it cool.
2. In a skillet, heat olive oil over medium heat. Add the prawns and cook for 2-3 minutes per side, until they turn pink and opaque. Remove from heat and set aside.
3. In a large bowl, combine the cooled black rice, prawns, and halved cherry tomatoes.
4. Drizzle the lemon basil pesto over the salad and toss to combine.
5. Add lemon juice and season with salt and pepper to taste.
6. Garnish with fresh basil and serve chilled or at room temperature.

This Italian black rice salad with prawns and lemon basil pesto is a flavorful, low-carb option that’s perfect for a efreshing lunch. The tender prawns and vibrant pesto bring a burst of flavor, while the black rice offers a hearty base that balances the dish. The freshness of the lemon and basil pesto elevates this salad, making it an ideal keto-friendly meal that’s both delicious and satisfying.

Italian Black Rice Salad with Roasted Asparagus and Goat Cheese

This Italian black rice salad with roasted asparagus and goat cheese is a delicious, keto-friendly dish that combines roasted vegetables with creamy goat cheese for a satisfying, low-carb lunch. The earthy black rice acts as a hearty base, while the roasted asparagus provides a light, savory crunch. The tangy goat cheese brings a creamy richness that perfectly complements the nutty flavors of the rice.

Ingredients:

• 1 cup black rice
• 1 bunch asparagus, trimmed and cut into 2-inch pieces
• 1/4 cup goat cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh thyme for garnish

Instructions:

1. Cook the black rice according to the package instructions. Drain and let it cool.
2. Preheat the oven to 400°F (200°C). Place the asparagus on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast for 10-12 minutes, or until tender and slightly crispy.
3. In a large bowl, combine the cooled black rice with the roasted asparagus.
4. Drizzle with balsamic vinegar and lemon juice. Toss to combine.
5. Add crumbled goat cheese on top and gently mix.
   This Italian black rice salad with roasted asparagus and goat cheese is a sophisticated, keto-friendly dish that’s perfect for a light yet filling lunch. The roasted asparagus provides a smoky crunch, while the goat cheese adds creaminess that complements the nutty black rice. The balsamic and lemon dressing brings a zesty finish, making this salad an ideal option for those seeking a low-carb, flavorful meal.

Italian Black Rice Salad with Zucchini, Pine Nuts, and Parmesan

This Italian black rice salad with zucchini, pine nuts, and parmesan is a simple, yet delicious, keto-friendly option for lunch. The light, fresh zucchini and crispy pine nuts add texture and flavor to the nutty black rice. Parmesan cheese provides a savory depth, while the olive oil dressing brings everything together in a harmonious way.

Ingredients:

• 1 cup black rice
• 1 medium zucchini, diced
• 1/4 cup pine nuts, toasted
• 1/4 cup parmesan cheese, grated
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:

1. Cook the black rice according to the package instructions. Drain and set aside to cool.
2. Heat a small pan over medium heat and toast the pine nuts until golden brown, about 2-3 minutes. Set aside.
3. In a large bowl, combine the cooled black rice with diced zucchini and toasted pine nuts.
4. Drizzle with olive oil and lemon juice, then toss to combine.
5. Add grated parmesan cheese and season with salt and pepper to taste.
6. Garnish with fresh basil and serve chilled or at room temperature.

This Italian black rice salad with zucchini, pine nuts, and parmesan is a light, satisfying, and low-carb meal. The toasted pine nuts add a delightful crunch, while the creamy parmesan cheese and fresh zucchini provide a burst of flavor. This dish is perfect for anyone following a keto diet or anyone looking for a quick, healthy, and flavorful lunch.

Italian Black Rice Salad with Smoked Salmon and Cucumber

This Italian black rice salad with smoked salmon and cucumber is a refreshing and protein-packed low-carb dish, ideal for a light, keto-friendly lunch. The smoky flavor of the salmon is complemented by the crisp freshness of cucumber and the nutty black rice, creating a well-balanced, satisfying salad. A lemon-dill dressing ties the flavors together for a truly Mediterranean-inspired meal.

Ingredients:

• 1 cup black rice
• 1/2 pound smoked salmon, sliced into strips
• 1 cucumber, thinly sliced
• 1/4 cup red onion, thinly sliced
• 2 tablespoons olive oil
• 1 tablespoon fresh lemon juice
• 1 tablespoon fresh dill, chopped
• Salt and pepper to taste

Instructions:

1. Cook the black rice according to the package instructions. Drain and let it cool.
2. In a large bowl, combine the cooled black rice with smoked salmon, cucumber, and red onion.
3. In a small bowl, whisk together olive oil, lemon juice, fresh dill, salt, and pepper to make the dressing.
4. Drizzle the dressing over the salad and toss gently to combine.
5. Serve chilled or at room temperature, garnished with additional fresh dill.

This Italian black rice salad with smoked salmon and cucumber is a perfect low-carb meal that’s light, fresh, and full of flavor. The smoky richness of the salmon pairs wonderfully with the crisp cucumber and earthy black rice. The lemon-dill dressing enhances the freshness of the ingredients, making it a great option for a keto-friendly, Mediterranean-inspired lunch.

Italian Black Rice Salad with Caponata and Almonds

This Italian black rice salad with caponata and almonds is a flavorful, low-carb, and keto-friendly meal that captures the essence of Sicilian cuisine. The rich and tangy caponata, made from eggplant, tomatoes, and olives, combines perfectly with the earthy black rice. Toasted almonds add a crunchy texture, making this dish a satisfying, nutrient-dense option for lunch.

Ingredients:

• 1 cup black rice
• 1 cup caponata (eggplant, tomatoes, olives, and capers cooked in olive oil)
• 1/4 cup almonds, toasted
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Cook the black rice according to the package instructions. Drain and let it cool.
2. In a large bowl, combine the cooled black rice with the caponata.
3. Toast the almonds in a dry skillet over medium heat until golden and fragrant, about 3 minutes.
4. Drizzle olive oil and red wine vinegar over the salad and toss to combine.
5. Season with salt and pepper to taste, and garnish with fresh parsley.
6. Serve chilled or at room temperature.

This Italian black rice salad with caponata and almonds offers a delightful mix of savory and tangy flavors, ideal for a keto lunch. The rich, slightly sweet caponata, combined with the earthy black rice, is complemented by the crunchy toasted almonds. It’s a perfect dish for anyone looking for a satisfying, Mediterranean-inspired meal that is also low in carbs.

Italian Black Rice Salad with Cherry Tomatoes, Cucumber, and Ricotta Salata

This Italian black rice salad with cherry tomatoes, cucumber, and ricotta salata is a fresh, light, and keto-friendly option for lunch. The crisp cucumber and juicy cherry tomatoes provide a refreshing base, while the creamy ricotta salata adds a salty, savory flavor. Black rice serves as a hearty, nutritious backdrop, creating a balanced and satisfying meal.

Ingredients:

• 1 cup black rice
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup ricotta salata, crumbled
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 tablespoon fresh oregano, chopped
• Salt and pepper to taste

Instructions:

1. Cook the black rice according to the package instructions. Drain and let it cool.
2. In a large bowl, combine the cooled black rice, halved cherry tomatoes, and diced cucumber.
3. Drizzle with olive oil and red wine vinegar, and toss to combine.
4. Crumble ricotta salata on top and sprinkle with fresh oregano.
5. Season with salt and pepper to taste, and serve chilled or at room temperature.

This Italian black rice salad with cherry tomatoes, cucumber, and ricotta salata is a light, refreshing, and keto-friendly option that is perfect for a summer lunch. The combination of creamy ricotta salata and fresh vegetables offers a wonderful balance of flavors, while the black rice adds substance to the dish. It’s a perfect, low-carb meal that is both satisfying and full of Mediterranean flair.

Italian Black Rice Salad with Grilled Sausage and Peppers

This hearty Italian black rice salad with grilled sausage and peppers is a bold, flavorful, and keto-friendly meal. The smoky grilled sausage paired with sweet bell peppers and earthy black rice creates a filling dish that is perfect for lunch or dinner. The light vinaigrette dressing enhances the flavors while keeping the dish low in carbs.

Ingredients:

• 1 cup black rice
• 2 Italian sausages, grilled and sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1/4 cup red onion, thinly sliced
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Cook the black rice according to the package instructions. Drain and set aside to cool.
2. Grill the sausages until fully cooked, then slice them into rounds.
3. In a skillet, heat olive oil over medium heat. Add the bell peppers and red onion, and sauté for 5-7 minutes until tender.
4. In a large bowl, combine the cooled black rice, sliced sausage, and sautéed peppers and onions.
5. Drizzle with red wine vinegar, season with salt and pepper, and toss to combine.
6. Garnish with fresh parsley and serve chilled or at room temperature.

This Italian black rice salad with grilled sausage and peppers is a flavorful, satisfying keto-friendly dish. The smoky sausage, sweet bell peppers, and earthy rice come together for a hearty meal that is both comforting and low in carbs. This salad is perfect for a filling lunch or dinner, and it brings the bold flavors of Italy to your plate in a healthy way.

Note: More recipes are coming soon