Mediterranean Orzo Salad

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This healthy mediterranean orzo salad is loaded with sun-dried tomatoes, cucumber, olives and feta cheese. It’s fresh, easy and the perfect make-ahead recipe for a light meal or summer potluck.

A large bowl of mediterranean orzo salad.

Oh my goodness, I’ve found the perfect side salad for summer cookouts, barbecues or backyard dinners. It’s a hearty, healthy Mediterranean orzo salad with cannellini beans, olives, feta and sun-dried tomatoes.

I love the fact that it’s super flavorful and delicious, but also loaded with nutrient-rich toppings. Most pasta salads aren’t the healthiest, but this salad actually does a good job of packing a ton of nutrition into one dish!

Why You’ll Love This Recipe

  • Full of flavor – Between the sun dried tomatoes, feta cheese, olives and homemade dressing this salad is jam-packed with flavor!
  • Versatile – Enjoy this salad as a light lunch, topped with protein for dinner or bring it to your next potluck or summer cookout. Everyone will love it!
  • Filling and refreshing – The orzo and beans make this salad filling while the fresh veggies add a refreshing crunch.

// ★★★★★ Review //

“This salad is beyond delicious! I meal prepped it for lunch one week and loved it so much I made it for the next week too. It’s really satisfying- especially when I am craving carbs. It’s part of my regular rotation now. So happy I found the recipe!” – Allie

Ingredients Needed

Ingredients measured out to make Mediterranean Orzo Salad: whole wheat orzo, baby spinach, sun-dried tomatoes, cucumber, cannellini beans, kalamata olives, feta, sea salt, oregano, pepper, olive oil, garlic, maple syrup and balsamic vinegar.
  • orzo pasta – orzo looks kind of like rice, but it’s actually pasta! It is made from wheat so steer clear if you have a gluten intolerance or allergy. I like to buy whole wheat orzo because it contains more fiber than regular, but regular orzo works perfectly for this recipe.
  • baby spinach – baby spinach has a mild flavor and texture that works perfectly in this orzo salad.
  • sun-dried tomatoes – these are a must! They add a ton of flavor.
  • cucumber – for some added crunch.
  • Kalamata olives – make sure you’re buying pitted olives so you can easily chop them up.
  • cannellini beans – the perfect ingredient to add bulk protein. I used canned cannellini beans but you can cook your own if you want. Feel free to swap the cannellini beans with chickpeas or another white bean of choice.
  • dried oregano, salt and black pepper – to really bring all the flavors together!
  • feta cheese – this adds such a good flavor to the salad so I wouldn’t recommend omitting it. If needed you can use a vegan feta.
  • balsamic dressing – a super simple dressing made with balsamic vinegar, maple syrup, dijon mustard, garlic, sea salt, and olive oil.

Recipe Variations

How to Make Mediterranean Orzo Salad

Once your orzo is cooked and veggies are chopped this salad comes together in a matter of minutes. Here’s how to make it:

Orzo being poured into a pot of water.

Step 1: Boil water in a saucepan and cook orzo for 8-10 minutes until tender. Drain, rinse under cold water to cool, then drain well and transfer to a large bowl.

A dressing in a small glass bowl with a whisk.

Step 2: Make the dressing by blending or whisking all the ingredients together until smooth.

A dressing being poured in a large bowl of ingredients used for a mediterranean orzo salad.

Step 3: To the orzo, add spinach, tomatoes, cucumber, olives, beans and oregano. Toss to mix. Pour half of the dressing over the salad, toss, then add more to taste. Season with sea salt and black pepper.

A large bowl of mediterranean orzo salad.

Step 4: Serve the salad at room temperature, topped with feta cheese. Enjoy!

Brittany’s Tips

A few simple tips to make this Mediterranean orzo salad taste even better (and make your prep a little easier too!):

  • Cook your orzo al dente: Slightly firm orzo holds up better in salads and soaks up the dressing without getting soggy.
  • Use oil-packed sun-dried tomatoes: They’re softer and more flavorful. Just give them a quick chop and you’re good to go.
  • Let it sit before serving: Once everything’s tossed with the dressing, give it 15–30 minutes to rest. The flavors really come together and the spinach softens just slightly.
A serving of Mediterranean orzo salad on a plate.

Serving Suggestions

Honestly, this Mediterranean orzo salad pairs well with just about anything! It’s delicious on its own as a side or topped with protein, but it’s also the perfect side for summer cookouts and potlucks. Here are some pairing ideas:

A large bowl of mediterranean orzo salad.

How to Store Leftovers

To make it in advance: You can prep the salad the night before and let it chill in the fridge until serving. I recommend serving at room temperature.

To store leftovers: Store any leftovers in an airtight container for 3-4 days in the refrigerator.

Frequently Asked Questions

Is orzo gluten free?

Traditional orzo is made from wheat, so it’s not gluten-free. That said, there are gluten-free orzo options available (usually made from corn or rice flour) if you need a GF version of this salad.

Should I serve orzo salad warm or cold?

It’s best served cold or at room temperature. I recommend letting it chill for at least 15–30 minutes before serving so the flavors can really come together.

Can I use a different type of bean?

Yes! Cannellini beans are my go-to here, but chickpeas or great northern beans would work really well too.

More Salads Recipes

Be sure to check out the full collection of salad recipes on EBF!

If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.

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4.59 from 17 votes

Easy Mediterranean Orzo Salad

This healthy mediterranean orzo salad is loaded with sun-dried tomatoes, cucumber, olives and feta cheese. It's fresh, easy and the perfect make-ahead recipe for a light meal or summer potluck.
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 35 minutes
Servings: 6

Ingredients  

  • 1 cup uncooked whole wheat or regular orzo pasta
  • 4 ounces fresh baby spinach, chopped
  • cup sun-dried tomatoes, chopped
  • 1 cup diced cucumber
  • 10 kalamata olives, pitted and chopped
  • ½ cup cannellini beans or other white bean
  • ¾ teaspoon dried oregano
  • sea salt and black pepper, to tatste
  • ½ cup crumbled feta cheese

Balsamic Dressing

Instructions 

  • 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.
  • While orzo cooks make the dressing by using a blender or whisk to combine all ingredients.
  • Add the spinach, tomatoes, cucumber, olives, beans and oregano to the orzo and toss to combine.
  • Add half of the balsamic dressing and toss again. Taste it and add more dressing if needed. Season with sea salt and black pepper.
  • Serve at room temperature, sprinkled with feta.

Notes

Nutrition

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

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Salad
Cuisine: Mediterranean
Keyword: mediterranean orzo salad
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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4.59 from 17 votes (6 ratings without comment)

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59 Comments

  1. 5 stars
    This recipe is absolutely delicious!! I made it this morning to go with your turkey zucchini boats for supper tonite. It won’t last long!!!

  2. i made this Mediteranean Orzo Salad recipe last night.
    Absolutely delicious and even my husband said how nice it was
    Thank you
    Cheers Marilyn

    1. YUM! I am so glad you gave this recipe a try and you and your husband are loving it, Marilyn. Thank you for your review & star rating, I really appreciate it!

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