High Protein Mediterranean Orzo Pasta Salad

Elevate your lunch game with this High Protein Mediterranean Orzo Pasta Salad—a vibrant, nutritious dish bursting with classic Mediterranean flavors. Perfectly cooked orzo forms the base, complemented by protein-packed white beans, crisp cucumbers, sweet cherry tomatoes, and briny black olives. A tangy dressing of extra virgin olive oil, lemon juice, and red wine vinegar ties it all together, while fresh parsley, oregano, and crumbled feta add an herby, savory touch. Tossed with tender baby spinach for added greens, this salad is as visually stunning as it is delicious. Ready in just 25 minutes, it’s an ideal make-ahead option for meal prepping, light lunches, or laid-back dinners, delivering a hearty dose of protein while staying fresh and flavorful. Perfect for those seeking a healthy, Mediterranean-inspired recipe!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 cup orzo pasta
• 15 oz canned white beans (such as cannellini or great Northern beans), drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 medium cucumber, diced
• 0.25 cup red onion, finely chopped
• 0.5 cup black olives, sliced
• 0.5 cup feta cheese, crumbled
• 0.25 cup fresh parsley, chopped
• 1 tablespoon fresh oregano, chopped
• 0.25 cup extra virgin olive oil
• 2 tablespoons lemon juice
• 1 tablespoon red wine vinegar
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 cups baby spinach

Directions

Step 1

Bring a large pot of salted water to a boil. Add the orzo and cook according to package instructions until al dente, usually about 9-10 minutes. Drain and rinse with cold water to cool it down quickly. Set aside.

Step 2

In a large serving bowl, combine the drained white beans, cherry tomatoes, cucumber, red onion, black olives, crumbled feta cheese, chopped parsley, and oregano.

Step 3

In a small bowl, whisk together the extra virgin olive oil, lemon juice, red wine vinegar, salt, and black pepper. This will be the dressing for the salad.

Step 4

Add the cooled orzo to the large bowl with the vegetables and beans. Pour the dressing over the salad and toss well to combine all ingredients thoroughly.

Step 5

Gently fold in the baby spinach leaves just before serving to keep them fresh and vibrant.

Step 6

Adjust seasoning with additional salt and pepper if desired. Serve immediately or refrigerate for later, allowing the flavors to meld together even more.

Nutrition Facts

Serving size	(1442.4g)

Amount per serving	% Daily Value*
Calories	2193.3

Total Fat 108.1g	0%
Saturated Fat 28.9g	0%
Polyunsaturated Fat 0.0g
Cholesterol 100mg	0%
Sodium 4423.1mg	0%
Total Carbohydrate 253.4g	0%
Dietary Fiber 41.9g	0%
Total Sugars 17.4g
Protein 71.3g	0%

Vitamin D 0IU	0%
Calcium 1066.2mg	0%
Iron 25.6mg	0%
Potassium 2658.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 42.8%

Protein: 12.6%

Carbs: 44.6%