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Wild Rice Salad RecipeWild Rice Salad


Wild Rice Salad Recipe

Whole grain rice makes a delicious side dish full of flavor and fiber. This version is tossed with dried fruit and nuts and then dressed in a slightly sweet dressing. Feel free to use a wild rice mix with brown rice or other varieties. Other grains, such as quinoa or wheat berries, can also be substituted for the rice in this salad.

Nutrition Facts
Serving Size 1/6 recipe
Amount Per Serving
% Daily Value*
Total Fat 5.7g
2%Saturated Fat 0.5g
Trans Fat 0g
Cholesterol 0mg
Sodium 98mg
Total Carbohydrate 33.5g
Dietary Fiber 3.3g
Sugars 5g
Protein 3.2g
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 servings

Preparation time: 10 minutes

Refrigeration time: 30 minutes


  • 1 cup dry wild rice or wild rice mix, cooked per package directions
  • ¼ cup dried cranberries
  • ¼ cup chopped unsweetened dried apricots
  • ¼ cup chopped unsalted, toasted pecans
  • 2 green onions, sliced
  • ¼ cup fresh orange juice
  • 1 tbsp olive oil
  • 1 tsp pure maple syrup
  • ¼ tsp salt
  • 1/8 tsp ground black pepper


  1. Combine the cooled, cooked rice, cranberries, apricots, pecans, and green onions in a medium bowl.
  2. In a small bowl, whisk together the orange juice, olive oil, maple syrup, salt, and pepper. Pour the dressing over the rice. Toss to coat and mix all ingredients.
  3. Refrigerate for at least 30 minutes before serving.
Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.
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