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Orzo pasta salad tossed with a balsamic dressing. Orzo mixed with spinach, cucumber, feta, sun-dried tomatoes, olives and seasoning. Bowls of cucumber, feta and balsamic dressing in the background.

Easy Mediterranean Orzo Salad

  • Author: Brittany Mullins
  • Prep Time: 25 minutes
  • Cook Time: 10 minutes
  • Total Time: 35 minutes
  • Yield: 6


This healthy and hearty orzo salad is loaded with mediterranean flavors like sun-dried tomatoes and feta. A total crowd-pleaser that you’ll want to bring to every summer cookout and potluck. 


  • 1 cup uncooked whole wheat orzo pasta
  • 4 ounces fresh baby spinach, chopped
  • 1/3 cup sun-dried tomatoes, chopped
  • 1 cup diced cucumber
  • 10 Kalamata olives, pitted and chopped
  • 1/2 cup cannellini beans or other white bean
  • 3/4 teaspoon dried oregano
  • sea salt and black pepper
  • 1/2 cup crumbled feta cheese

Balsamic Dressing

  • 1/4 cup balsamic vinegar
  • 1 1/2 Tablespoons maple syrup
  • 1 teaspoon dijon mustard
  • 1 clove garlic, minced
  • 1/2 teaspoon sea salt
  • 3 Tablespoon olive oil


  1. Bring a saucepan of water to a boil over high heat. Add orzo and cook according to the package directions until just tender, about 8-10 minutes. Drain, and rinse under cold water until the pasta cools to room temp. Drain well and transfer to a large bowl.
  2. While orzo cooks make the dressing by using a blender or whisk to combine all ingredients.
  3. Add the spinach, tomatoes, cucumber, olives, beans and oregano to the orzo and toss to combine.
  4. Add half of the balsamic dressing and toss again. Taste it and add more dressing if needed.
  5. Season with sea salt and black pepper.
  6. Serve at room temperature, sprinkled with feta.


  • You can prep this salad the day before and keep it chilled, covered in the refrigerator. For the best flavor, let the chilled salad come to room temperature before serving.
  • Category: Salad
  • Method: Stovetip
  • Cuisine: Mediterranean


  • Serving Size: 1/6 of recipe
  • Calories: 255
  • Sugar: 7g
  • Fat: 11g
  • Carbohydrates: 33g
  • Fiber: 3g
  • Protein: 7g

Keywords: orzo salad

Parchment paper lined with protein balls.


Eating healthy doesn’t have to be boring!