Low Fat Mediterranean Orzo Salad

Bright, refreshing, and packed with bold Mediterranean flavors, this Low Fat Mediterranean Orzo Salad is a healthy twist on a classic dish. Featuring tender orzo pasta tossed with crisp cucumbers, burstingly sweet cherry tomatoes, briny kalamata olives, and a sprinkle of reduced-fat feta cheese, every bite is a perfect balance of textures and flavors. The zesty lemon-garlic dressing, infused with dried oregano and extra virgin olive oil, ties it all together while keeping the dish light and wholesome. Ready in just 30 minutes, this colorful and nutrient-packed salad is an ideal choice for meal prepping, as a vibrant side dish, or even a satisfying light lunch. Whether served chilled or at room temperature, this low-fat Mediterranean orzo salad is as delicious as it is effortless.

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup orzo pasta
• 1 cup cherry tomatoes
• 1 medium cucumber
• 0.25 cup red onion
• 0.5 cup kalamata olives
• 0.5 cup reduced-fat feta cheese
• 0.25 cup parsley
• 0.25 cup lemon juice
• 2 tablespoons extra virgin olive oil
• 1 clove garlic
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Cook the orzo pasta according to package instructions. Once cooked, drain and rinse under cold water to cool. Set aside.

Step 2

Halve the cherry tomatoes and place them in a large mixing bowl.

Step 3

Peel and dice the cucumber into small cubes and add to the mixing bowl.

Step 4

Finely chop the red onion and add it to the bowl.

Step 5

Slice the kalamata olives in half and add them to the mixture.

Step 6

Crumble the reduced-fat feta cheese and chop the parsley, adding both to the bowl.

Step 7

In a small bowl, whisk together the lemon juice, extra virgin olive oil, minced garlic, dried oregano, salt, and black pepper to create the dressing.

Step 8

Pour the dressing over the salad ingredients in the large bowl.

Step 9

Gently toss all the ingredients together until well combined and evenly coated with the dressing.

Step 10

Taste and adjust seasoning if needed. For best flavor, chill the salad in the refrigerator for at least 30 minutes before serving.

Step 11

Serve the salad chilled or at room temperature. Enjoy as a side dish or light main course.

Nutrition Facts

Serving size	(933.4g)

Amount per serving	% Daily Value*
Calories	1567.4

Total Fat 75.3g	0%
Saturated Fat 16.5g	0%
Polyunsaturated Fat 0.1g
Cholesterol 64.1mg	0%
Sodium 4167.9mg	0%
Total Carbohydrate 185.4g	0%
Dietary Fiber 22.9g	0%
Total Sugars 18.5g
Protein 54.7g	0%

Vitamin D 0IU	0%
Calcium 849.2mg	0%
Iron 14.4mg	0%
Potassium 964.2mg	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: 41.4%

Protein: 13.4%

Carbs: 45.3%