As a registered dietitian, orzo salads are one of my favorite nourishing meals! This Mediterranean-inspired orzo salad combines juicy heirloom tomatoes, crisp cucumbers, bell peppers, red onion, chickpeas, grilled chicken, and feta cheese, all tossed in a bright lemon vinaigrette.
It’s fresh, colorful, and satisfying, and it makes a delicious lunch or dinner. Plus, I’ve got a simple trick for keeping your orzo from getting mushy when you’re meal prepping!
Why You’ll Love It
- Fresh and flavorful: Juicy tomatoes, crunchy vegetables, creamy feta, and a zesty lemon vinaigrette make every bite delicious.
- Balanced and satisfying: Orzo, grilled chicken, chickpeas, and vegetables come together for a meal with carbohydrates, protein, fiber, and fats.
- Perfect for meal prep: This salad is delicious chilled and can be prepared ahead of time for easy lunches throughout the week.
Nutrition Highlights
- Protein-rich: Grilled chicken and chickpeas provide protein to support muscle health and keep meals satisfying.
- Fiber-filled: Chickpeas and colorful vegetables provide fiber to support digestive health.
- Rich in vitamins and minerals: Tomatoes and bell peppers provide vitamin C, while olive oil contributes heart-healthy unsaturated fats.
Ingredients
For the Orzo Salad
- 1 cup dry orzo
- 2 boneless, skinless chicken breasts
- 2 cups chopped heirloom tomatoes
- 1 medium cucumber, diced
- 1 bell pepper, diced
- ¼ red onion, finely chopped
- 1 can (15 oz) chickpeas, drained and rinsed
- ½ cup crumbled feta cheese
- 1–2 tablespoons olive oil, for grilling the chicken
- Salt, pepper, garlic powder, and Italian seasoning, to taste
For the Lemon Vinaigrette
- ¼ cup extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 teaspoon honey
- 1 clove garlic, minced
- ½ teaspoon dried oregano
- Salt and pepper, to taste
Instructions
- Cook the orzo. Bring a pot of salted water to a boil and cook the orzo for 1–2 minutes less than the package instructions. Drain, pour cold water over the orzo after draining, then drain again. This helps stop the cooking process and cool the pasta. Set aside.
- Prepare the chicken. Season chicken breasts with olive oil, salt, pepper, garlic powder, and Italian seasoning. Grill over medium heat until cooked through and the internal temperature reaches 165°F. Allow to rest for 5 minutes before chopping into bite-sized pieces.
- Chop the vegetables. Dice the heirloom tomatoes, cucumber, and bell pepper into bite-sized pieces. Finely chop the red onion.
- Prepare the chickpeas. Drain and rinse the chickpeas thoroughly.
- Make the lemon vinaigrette. In a small bowl or jar, whisk together olive oil, lemon juice, honey, minced garlic, oregano, salt, and pepper until combined.
- Assemble the salad. In a large mixing bowl, combine the chilled orzo, grilled chicken, chopped tomatoes, cucumber, bell pepper, red onion, and chickpeas.
- Dress the salad. Pour the lemon vinaigrette over the salad and toss gently until everything is evenly coated.
- Add the feta and serve. Sprinkle crumbled feta over the top and gently toss or leave it as a topping. Serve chilled or at room temperature.
Meal Prep & Storage
This Mediterranean orzo salad is a great option for meal prepping lunches throughout the week!
- Prevent mushy orzo: Cook the orzo 1–2 minutes less than the package instructions, pour cold water over it after draining, then drain again. This helps prevent overcooking and keeps the pasta from becoming too soft in the refrigerator.
- Make ahead: Prepare the orzo, grilled chicken, and vegetables in advance. Store in airtight containers in the refrigerator.
- Storage: Refrigerate the assembled salad for up to 3–4 days.
- Dressing: Store the lemon vinaigrette separately if preparing the salad in advance, or toss everything together and add a little extra dressing before serving.
- Serving: Enjoy chilled or let sit at room temperature briefly before eating.
Tip: Heirloom tomatoes are especially delicious in this recipe when they’re in season, but cherry or grape tomatoes work beautifully year-round!
Leave a Reply