Name: Mediterranean Orzo Salad
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 1 cup orzo, uncooked; 1/2 red onion, diced; 1/2 cup sun-dried tomatoes, diced; 1/2 English cucumber, diced; 1 cup artichoke hearts, drained and diced; 1/4 cup kalamata olives, pitted and sliced; 1/2 cup parsley, finely chopped; 1/2 cup crumbled feta cheese; 1/4 cup olive oil; 3 tablespoons fresh lemon juice; 1 clove garlic, grated or minced; 1/2 teaspoon dried oregano; 1/4 teaspoon Dijon mustard; 1/4 teaspoon salt; 1/8 teaspoon black pepper

Packed with crisp veggies and tossed in a zesty Greek dressing, this Mediterranean orzo salad is as nutritious as it is flavorful. It’s versatile enough to be a side or a main—and since the flavors deepen overnight, it’s the ultimate make-ahead meal prep.

Large white bowl of mediterranean orzo salad with a silver serving spoon on a beige and white checkered tea towel with bowls of parsley, feta cheese, and olives in the background.

Although orzo looks like rice, it’s actually a form of pasta, and it works incredibly well in a salad. Not only is it great at absorbing flavor, but this tiny pasta offers a great texture, and its small size ensures you get a little bit of everything in every bite.

I opted to go the Greek flavor route with this Mediterranean orzo salad recipe, filling it with sun-dried tomatoes, cucumber, feta cheese, olives, and fresh herbs. It works well as a light lunch or a healthy side dish for a summer picnic or BBQ.

Overhead image of a white bowl filled Mediterranean orzo pasta salad with a silver spoon and a wood salt and pepper shaker, bowl of feta cheese, bowl of kalamata olive, wedge of lemon, wood bowl of fresh parsley, and bowl of dried oregano on a white background.

Why You’ll Love Them

Quick and Easy – Ready in 30 minutes, this orzo salad is super simple to prepare.
Full of Flavor – The combination of chopped veggies, feta, and herbs fills the salad with Mediterranean flavors.
Keeps Well – This Mediterranean orzo salad keeps well in the fridge, making it a great meal prep idea.

Jar of olive oil, jar of dried oregano, garlic clove, bowl of feta cheese, lemon, bowl of mustard, bowl of sun-dried tomatoes, bowl of orzo, fresh parsley, cucumber, red onion, bowl of kalamata olives, and bowl of artichoke hearts on a white background.

Ingredients + Substitutions

Orzo – To add some complex carbohydrates and make the pasta salad. I used this rice-shaped pasta, as I think it works best, but other small pasta shapes will also work.
Red Onion – To add some color and flavor. I used red onion, but white onion or green onion will also work.
Sun-Dried Tomatoes – To add more color and flavor. The recipe calls for sun-dried tomatoes, as I think they provide the best flavor and texture, but grape or cherry tomatoes will also work well. See the notes section of the recipe card for details.
Cucumber – To add some green veggies. I used an English cucumber, but Persian cucumbers would also work well.
Artichoke Hearts – To add some fiber. You can use canned or jarred artichoke hearts, or omit them completely if you’re not a fan.
Kalamata Olives – To add some saltiness. The recipe calls for kalamata olives, but any briny olives will do.
Feta Cheese – To add some vegetarian protein and fats.
Parsley – The recipe calls for fresh parsley, but you could use other fresh herbs such as basil or dill.
Olive Oil – To make the Greek dressing and add some healthy fats. You can use regular or extra virgin olive oil.
Lemon Juice – To balance the acidity of the dressing. I used fresh lemon juice, but bottled lemon juice or red wine vinegar will also work well. See the notes section of the recipe card for details.
Garlic – To flavor the dressing. The recipe calls for a garlic clove, but garlic powder will also work. See the notes section of the recipe card for details.
Oregano – To flavor the dressing. The recipe calls for dried oregano, but fresh oregano will also work. See the notes section of the recipe card for details.
Dijon Mustard – To emulsify dressing, although optional.
Salt and Pepper – To season.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free orzo.

To Make it Dairy-Free: Omit the feta cheese.

Grid of 4 images of a bowl of cooked orzo; a bowl of cooked orzo with diced cucumber, red onion, artichoke hearts, parsley, olives, and sun-dried tomatoes; bowl with cooked orzo with veggies and crumbled feta cheese on top; and a bowl of orzo pasta salad.

Red’s Nutrition Tip

While this salad is high in fat, it’s low in saturated fat and full of healthy fats, specifically monounsaturated and polyunsaturated fats. These are known as “good” fats because they have been shown to reduce cardiovascular disease risk markers, including low-density lipoprotein (LDL), also known as “bad” cholesterol ^(1, 2).

Serving Suggesting

This orzo Greek salad is a good source of complex carbohydrates and healthy fats. It works well as a main dish or side dish and can be adapted to suit your personal calorie or macro needs. For examples:

To make it a more balanced meal, serve it with a source of protein and fiber.
To add more fiber, add a can of garbanzo beans (chickpeas) and/or chopped spinach to the salad.
To increase the protein content of the meal, serve it with a source of plant or animal protein, such as grilled chicken, steak, salmon, or tofu.

Close up of a large white bowl filled with Greek orzo pasta salad with a spoon.

Storage

To Refrigerate: Once dressed, this Greek orzo salad can be stored in an airtight container in the fridge for up to 4 days.

To Make Ahead: If making this orzo salad ahead of time, prepare the salad and Greek dressing and store them in separate airtight containers. When you are ready to eat, cover the salad with dressing and toss to combine.

More Salad Recipes: