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!

  2. 5 stars
    Just made this with some yogurt marinated chicken breasts, and OMG. The only thing I did different was add a small bit of chopped walnuts for some creaminess – but the salad was absolutely delicious without them anyway!

    1. WOO! This sounds absolutely delicious, Meredith. I am so glad you’re loving this salad and with the yogurt marinated chicken, YUM! Thank you so much for coming back and sharing your review & star rating, I really appreciate it!

  3. Another good one and another keeper. I did nt have sun dried tomatoes so I used cherry tomatoes but I will try it with sun dried next time.

    1. YUM! I am so excited to hear that you are loving this recipe and it came out great for you, Terrie. Thank you for your review + star rating, I appreciate it!

  4. 2 stars
    The maple syrup ruins the whole dish. It over powered all of the other flavors in the salad. Ate 1 scoop and threw away the rest.

    1. Woo! I’m so glad to hear that, Brittany! Thanks for making this recipe and coming back to leave a review! I really appreciate it.

  5. 5 stars
    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! Thank you, Brittany!!

    1. Woo!! So happy to hear you’ve been loving this salad. Thanks so much for the review, Allie! I really appreciate the feedback :).

  6. I just made this recipe for lunch, it was delicious! Easy to follow and a bit more hearty because of the orzo. It does not take too long to make, which is nice for work from home. Flavorful and healthy! Thank you, Brittany.

  7. 5 stars
    This is so good! I love the homemade dressing with it as well. I’ve made it multiple times to share with others and it’s always a hit. It’s also a forgiving recipe if you don’t have the exact ingredients or want to sub something else in. Thank you!

    1. Ahh yay! That makes me so happy to hear, Sheena. I’m glad you enjoyed this salad. Thanks for making it and for coming back to leave a comment + star rating. I so appreciate it. 🙂

  8. 5 stars
    Me and my family loved this salad so much.. we are on batch #3 (and we doubled it!). We couldn’t find orzo so we made it with quinoa (thanks COVID-19) but it was still fabulous. I’m making it again in the coming days and plan to try it with ether Banza rice or brown rice. It goes great with really any grain you throw in! The dressing is amazing as well. We keep the dressing and salad in different bowls/Masson jars and the salad lasts all through the week which is wonderful when we don’t know what to have for lunch or dinner.

    1. Yay!! I’m so glad this salad has been a hit with your family. Thanks for trying it and for coming back to leave a comment and star rating. I really appreciate it. <3

  9. 5 stars
    Love this recipe! Made it once for myself and it was so good, I decided to make it again for a potluck. It was a hit with my friends, too! I got lots of compliments and people assumed it took much more work than it actually did 🙂 I couldn’t find the orzo for some reason at my usual grocery store the first time I wanted to make it so I used pearl couscous and that also worked well, just in case that is helpful to know!

    1. Yay!! I’m so glad you liked the orzo salad, Whitney!! Thanks for leaving a comment and the star rating.

  10. I just made this salad last night thanks to your recipe! I made enough for a small army, so it will be a great lunch to grab for a week or two! Thank you for posting simple yet delicious recipes. I love things that are easy to make but also very different. It is also so helpful that you have this recipe tab because I remembered your post on this and it was easy to locate again. Keep them coming!

  11. Hi! I just found your blog and I love it. I live in Richmond and am an organic freak 🙂 I am looking forward to seeing someone local post things about it!

  12. I love that quote and think that it is so true. I think your salad looks delicious and I am looking forward to trying it soon.

  13. Mmmmmmm orzo salad :). I did a lemon orzo about a month ago and loved it, I’m definitely trying this one as well!

  14. LOVE your dress! Such a vibrant, lively color and it looks wonderful on you. Also enjoyed your tribute to mothers and women 🙂

  15. It’s been so long since I last had orzo–such a great ingredient! Thanks for the reminder!

  16. This is one of my favorite kinds of dishes ever and I haven’t had it in soo long. I love Mediterranean flavors! 🙂

  17. rinsing pasta once you cook it washes away some of the vital nutritious gluten protein!

  18. I love this recipe. I have had this similar recipe from Whole Foods and have wanted to make it for a while. Thank you. Can I use this recipe on my blog w/ credits to you?

  19. That quote is adorable and so true! And your orzo salad looks fantastic. I am definitely always a fan of a good orzo salad. My ex’s mom used to make one with roasted veggies that was fantastic. I always had a huge helping whenever I was at her house.

    1. Anything with roasted veggies is a favorite in my book! I’d love to try adding some to this recipe.

  20. Ohhh my gosh this looks so good! I would probably stick it in the fridge for a while before serving.. I like my pasta cold 😛 !

  21. What a lovely dish – looks so good!!! Glad you had a nice time celebrating Mother’s Day with your family and Isaac’s 🙂

  22. LOVE orzo salad…and I love when daughters bless their Mama like you did through this post! 🙂

  23. This salad looks amazing and perfect for summer. I think I know what I’ll be bringing to my next picnic.

  24. I love the quote! I was so disappointed that my finals continued until this Tuesday. I wanted to make my mom a Mothers Day feast! It’s just going to have to be a belated celebration once I’m home. This salad looks absolutely delicious. I’ve been craving salads majorly lately! Maybe I’ll add this to the menu! Do you have any recommendations for what might pair well with this?

  25. That salad sound delish! I always use orzo in my soups, but it would make such a perfect pasta salad! genius!

  26. That quote is so stinkin’ true. And for the record, I love pie.

    I hope you had a great day with Mom!

    1. No surprise there. I don’t think I know a single woman who doesn’t love pie! 🙂