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.

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!

A large bowl of mediterranean orzo salad.

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 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.

Ingredients Needed

  • 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

A large bowl of mediterranean orzo salad.

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:

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.

Two photos showing the process to cook orzo pasta, boil and drain.

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

Two photos showing a bowl with the ingredients to make balsamic dressing, before and after being whisked.

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.

Ingredients to make a Mediterranean Orzo Salad in a bowl, next to a photo of balsamic dressing being poured over the salad.

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

Mediterranean Orzo Salad in a bowl, and a photo of the salad topped with feta.

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.

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.

4.57 from 16 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


  • 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

  • ¼ cup balsamic vinegar
  • 1 ½ Tablespoons maple syrup
  • 1 teaspoon dijon mustard
  • 1 clove garlic, minced
  • ½ teaspoon sea salt
  • 3 Tablespoon olive oil


  • 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.
    Cooked orzo in a strainer.
  • While orzo cooks make the dressing by using a blender or whisk to combine all ingredients.
    A dressing in a small glass bowl with a whisk.
  • Add the spinach, tomatoes, cucumber, olives, beans and oregano to the orzo and toss to combine.
    A large bowl full of ingredients used for a mediterranean orzo salad.
  • Add half of the balsamic dressing and toss again. Taste it and add more dressing if needed. Season with sea salt and black pepper.
    A dressing being poured in a large bowl of ingredients used for a mediterranean orzo salad.
  • Serve at room temperature, sprinkled with feta.
    A large bowl of mediterranean orzo salad.


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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Recipe Rating


  1. 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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