Healthy Lunch Greek Orzo Salad

Name: Healthy Lunch Greek Orzo Salad
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4 servings
Ingredients: 1 cup orzo pasta; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1/2 red onion, diced; 1/2 cup Kalamata olives, pitted and sliced; 1/2 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; 1/4 cup olive oil; 2 tablespoons red wine vinegar; 1 lemon, juiced; 1 teaspoon dried oregano; Salt and pepper to taste

Highlighted under: Nutritious Creations

I love making this Healthy Lunch Greek Orzo Salad when I want a meal that's both refreshing and satisfying. It’s the perfect combination of wholesome ingredients like orzo, cherry tomatoes, cucumbers, and olives, all brought together with a zesty lemon vinaigrette. This salad not only bursts with flavor, but it's also a great way to pack in vegetables and healthy grains. Plus, it’s easy to prepare ahead of time, making it ideal for quick lunches during busy weekdays or for picnics in the park.

Created by

Rhea Bennett

Last updated on 2026-01-13T05:37:16.187Z

When I first crafted this Greek Orzo Salad, I was inspired by the vibrant flavors of Mediterranean cuisine. The combination of fresh herbs, crunchy vegetables, and the delightful chewiness of orzo creates a dish that is not only nutritious but also a joy to eat. I particularly love adding a sprinkle of feta cheese for an extra layer of creaminess.

This dish is versatile too; you can easily customize it by adding your favorite proteins like grilled chicken or chickpeas. The key to enhancing the flavor is in letting the salad marinate for a bit in the vinaigrette before serving. It truly allows the ingredients to come alive and meld beautifully together.

Why You Will Love This Recipe
Bursting with Mediterranean flavors that brighten up your day
Quick and easy preparation makes it a go-to meal
Packed with nutrients and fiber for lasting energy

Ingredient Highlights

Each component of this Healthy Lunch Greek Orzo Salad brings a unique flavor and texture that enhances the overall dish. The orzo, a type of pasta shaped like rice, serves as the hearty base, absorbing the dressing beautifully. This is crucial as it ensures every bite is packed with flavor, making it more satisfying. Choose high-quality orzo for the best results, and make sure not to overcook it; you want it to retain a slight bite.

The colorful mix of cherry tomatoes and cucumbers not only brightens the salad visually but also contributes freshness and crunch. When selecting tomatoes, opt for ones that are ripe and firm—these will offer the best sweetness and burst of flavor. Cucumbers add hydration, which is particularly refreshing, especially if you chill the salad before serving.

Making Ahead and Storage

One of the best aspects of this salad is its ability to be made ahead of time. In fact, it tastes even better after a few hours in the refrigerator, as the flavors have time to meld together. If you plan to prepare this for lunches during the week, simply follow the steps and store it in an airtight container in the fridge. The salad should maintain its quality for up to three days, making it an ideal option for meal prep.

If you’re concerned about the salad becoming soggy, consider adding the feta cheese and olives just before serving. This way, the distinct flavors and textures remain intact while preserving the bright, refreshing crunch of the vegetables. For a bit of extra zest, feel free to add lemon juice or fresh herbs just before eating.

Ingredients

Salad Ingredients

1 cup orzo pasta
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, diced
1/2 cup Kalamata olives, pitted and sliced
1/2 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped

Dressing Ingredients

1/4 cup olive oil
2 tablespoons red wine vinegar
1 lemon, juiced
1 teaspoon dried oregano
Salt and pepper to taste

Instructions

Cook the Orzo

In a large pot of boiling salted water, cook the orzo according to package instructions until al dente, about 8-10 minutes. Drain and rinse under cold water to cool it down.

Prepare the Dressing

In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, dried oregano, salt, and pepper.

Combine Ingredients

In a large mixing bowl, combine the cooked orzo, cherry tomatoes, cucumber, red onion, olives, feta cheese, and parsley.

Dress the Salad

Pour the dressing over the salad and toss until well combined. Let it sit for at least 10 minutes before serving to allow the flavors to meld.

Pro Tips

For added protein, consider mixing in grilled chicken, chickpeas, or tofu. This salad keeps well in the fridge for up to three days, making it an excellent meal prep option.

Serving Suggestions

This Healthy Lunch Greek Orzo Salad can stand alone as a light meal, but it also pairs wonderfully with grilled chicken, shrimp, or a side of hummus for a more substantial lunch. Alternatively, you can serve it alongside crusty whole-grain bread for an added texture contrast and to help soak up the delicious dressing. The salad is also suitable for any outdoor gathering or picnic as it holds up well without wilting.

For a creative twist, consider adding a protein boost with chickpeas or lentils. This not only enhances the dish's nutritional profile but also makes it more filling. You can toss in some roasted red peppers or artichoke hearts for a deeper Mediterranean flavor. Variations like these help personalize the salad to your taste preferences or dietary needs.

Troubleshooting Tips

If you find your orzo clumping together after cooking, a simple trick is to drizzle a little olive oil over it immediately after draining. This helps to separate the grains and prevents the salad from becoming sticky. Make sure to stir gently while cooling the orzo under cold water; this not only stops the cooking process but also enhances its texture.

When it comes to seasoning, always taste as you go. Depending on the saltiness of your feta cheese and olives, you might need to adjust the salt in the dressing. A quick taste test will help you find the perfect balance, ensuring that each bite bursts with Mediterranean flavor. Remember, it’s easier to add more salt than to take it away!

Questions About Recipes

→ Can I make this salad in advance?

Yes, this salad can be made a day ahead. It's even better the next day as the flavors develop!

→ Is this salad gluten-free?

You can make this salad gluten-free by substituting the orzo with gluten-free pasta. Just make sure to check the labels.

→ What can I use instead of feta cheese?

If you're not a fan of feta, try using goat cheese or omitting cheese altogether for a dairy-free version.

→ How long does this salad last in the fridge?

The Healthy Lunch Greek Orzo Salad can be stored in the refrigerator for up to three days.