Healthy Lunch Greek Orzo Salad

Name: Healthy Lunch Greek Orzo Salad
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 servings
Ingredients: 1 cup orzo pasta; 1/2 cup cherry tomatoes, halved; 1 cucumber, diced; 1/4 red onion, finely chopped; 1 bell pepper, diced; 1/2 cup kalamata olives, pitted and sliced; 1/2 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; Juice of 1 lemon; 3 tablespoons olive oil; Salt and pepper to taste

Highlighted under: Clean Kitchen

I love preparing this Healthy Lunch Greek Orzo Salad because it’s vibrant, nutritious, and packed with flavors that transport me to the Mediterranean. Each component—from the tender orzo to the crisp vegetables—is thoughtfully chosen to create a balance of textures and tastes. It’s versatile enough to serve as a light lunch or a side dish for dinner, making it a fantastic option for meal prep. I often find myself experimenting with different herbs and cheeses to keep things fresh, and I’m always impressed by how much flavor can come from simple ingredients.

Created by

Winifred Calder

Last updated on 2026-01-12T02:50:37.923Z

When I first made this Healthy Lunch Greek Orzo Salad, it quickly became one of my go-to recipes for meal prep. I experimented with different dressings, and I found that a simple lemon vinaigrette really brings out the best in the ingredients while keeping it light and fresh.

Each time I prepare it, I enjoy customizing it further with seasonal vegetables and my favorite feta cheese. This not only keeps it interesting for my lunch routine but adds a new layer of nutrition with whatever is in season. It's become a healthy habit!

Why You'll Love This Recipe
Fresh, bright flavors that awaken the palate
Quick and easy to make, perfect for busy days
Packed with nutrients from a variety of colorful vegetables

The Joy of Orzo

Orzo is a small, rice-shaped pasta that cooks quickly and absorbs flavors beautifully, making it a perfect base for salads. When cooking orzo, it's key to keep a close eye on it as it can go from al dente to mushy in a matter of seconds. Aim for a cooking time of 8-10 minutes. Once drained, rinsing with cold water halts the cooking process and keeps the pasta pleasantly firm when mixed with the fresh vegetables.

The texture of orzo adds a delightful chewiness to the salad, contrasting nicely with the crunch of the vegetables. When choosing orzo, opt for whole grain or gluten-free varieties if you're aiming for healthier options or have dietary restrictions. Both options will hold up well in this salad and provide added nutrition.

Vegetable Variations

This Greek Orzo Salad highlights a medley of fresh vegetables, but there’s always room for creativity. You can easily substitute or add ingredients like artichoke hearts for briny depth or roasted red peppers for a touch of sweetness. If you're a fan of greens, throw in some spinach or baby kale for an extra nutrient boost and vibrant color.

When chopping vegetables, uniformity in size is essential for both presentation and even flavor distribution. Aim for approximately 1/2-inch pieces, which allows each bite to combine all elements harmoniously. If you prefer softer vegetables, consider briefly sautéing bell peppers or zucchini before adding them to the salad.

Ingredients

Gather the following ingredients to create your Healthy Lunch Greek Orzo Salad:

Ingredients

1 cup orzo pasta
1/2 cup cherry tomatoes, halved
1 cucumber, diced
1/4 red onion, finely chopped
1 bell pepper, diced
1/2 cup kalamata olives, pitted and sliced
1/2 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped
Juice of 1 lemon
3 tablespoons olive oil
Salt and pepper to taste

Ensure all vegetables are fresh for the best flavor and nutrition in your salad!

Instructions

Follow these steps to make your Healthy Lunch Greek Orzo Salad:

Cook the Orzo

In a large pot of boiling salted water, cook the orzo according to package instructions until al dente. Drain and rinse under cold water to stop the cooking process.

Prepare the Vegetables

While the orzo cooks, chop the cherry tomatoes, cucumber, red onion, and bell pepper. Place them in a large mixing bowl.

Combine Ingredients

Add the cooked orzo, olives, feta cheese, and parsley to the bowl with the vegetables.

Dress the Salad

In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. Pour over the salad and toss to combine.

Serve

Taste and adjust seasoning if necessary. Serve immediately or refrigerate for up to two days to allow the flavors to meld.

This Greek Orzo Salad can be served chilled or at room temperature, making it incredibly versatile!

Pro Tips

For added protein, consider adding grilled chicken or chickpeas. You can also substitute different vegetables based on your preference or what you have on hand.

Storing and Serving

This salad is an excellent make-ahead option. You can prepare it up to two days in advance and store it in an airtight container in the refrigerator. The flavors deepen and mingle beautifully overnight, enhancing the overall taste. Just be sure to reserve the dressing if you're making it even earlier, to prevent the vegetables from becoming soggy.

When serving this Healthy Lunch Greek Orzo Salad, consider pairing it with grilled chicken or shrimp for added protein. It also shines as a side dish next to lamb or other Mediterranean mains. For a refined touch, serve it on a bed of greens or alongside a dollop of tzatziki sauce for an irresistible combination.

Adjustments and Substitutions

Dietary preferences and restrictions can easily be accommodated in this salad. For a vegan version, simply omit the feta cheese or replace it with a plant-based alternative, such as cashew cheese, which offers a creamy texture without dairy. Additionally, if olives aren’t to your taste, you can substitute them with diced avocado for creaminess while still adding healthy fats.

If you find yourself without fresh lemons, good-quality red wine vinegar can serve as a substitute for the dressing. Start with a little less vinegar than the recipe calls for to gauge the flavor, as it tends to be more potent than lemon juice. Balancing acid is essential; adjust with a bit more olive oil to round out the taste.

Questions About Recipes

→ Can I make this salad ahead of time?

Absolutely! This salad keeps well in the fridge for up to two days, making it perfect for meal prep.

→ What can I substitute for feta cheese?

You can use goat cheese or omit it for a dairy-free version.

→ Is orzo gluten-free?

Orzo is typically made from wheat, but there are gluten-free orzo options available made from rice or corn.

→ Can I add more protein to this salad?

Yes! Grilled chicken, shrimp, or chickpeas are excellent additions to increase the protein content.