Healthy Mediterranean Orzo Salad with Spinach and Feta

I’m always looking for a pasta salad that can do double duty as a side dish and a light main course. Something that tastes just as good at room temperature as it does chilled from the fridge. And if I can throw it together without turning on the stove for more than ten minutes, even better.

This Mediterranean orzo salad checks all those boxes. The tiny pasta soaks up a bright lemon dressing while beans and feta make it filling enough for lunch. I love that I can prep everything while the orzo cooks, then just toss it all together in one big bowl.

Need something for a potluck? Pack this. Want to meal prep for the week? Make a big batch. It holds up great for days and actually tastes better once the flavors have had time to hang out together.

What Kind of Orzo Should I Use?

Regular white orzo pasta works perfectly fine for this salad, and it’s what you’ll find most easily at any grocery store. If you want to add a bit more fiber and nutrients, whole wheat orzo is a great option that holds up well in cold salads. You can also use tri-color orzo if you want to make the dish a bit more colorful, though it won’t change the flavor much. Just be sure to cook your orzo al dente according to the package directions and rinse it with cold water after draining to stop the cooking process and prevent it from getting mushy in your salad.

Options for Substitutions

This salad is really forgiving when it comes to swapping ingredients:

• Orzo: You can use other small pasta shapes like ditalini, acini de pepe, or even couscous. Cook according to package directions and rinse with cold water before mixing into the salad.
• Cannellini beans: Chickpeas, great northern beans, or navy beans all work great here. You can also use a mix of beans if that’s what you have on hand.
• Feta cheese: If you’re not a feta fan, try crumbled goat cheese or small mozzarella balls. For a dairy-free version, just leave it out or add some toasted pine nuts for extra richness.
• Spinach: Arugula, mixed greens, or chopped romaine all work well. You can also use a combination of whatever leafy greens you have in the fridge.
• White wine vinegar: Red wine vinegar or apple cider vinegar make easy swaps. The flavor will be slightly different but still tasty.
• Dijon mustard: Regular yellow mustard works in a pinch, though the flavor will be a bit milder. Use the same amount.

Watch Out for These Mistakes While Cooking

The biggest mistake when making orzo salad is overcooking the pasta, which turns it mushy and clumpy – cook it for exactly 7-9 minutes until al dente, then rinse it under cold water immediately to stop the cooking process and prevent sticking.

Another common error is adding the spinach too early, as the heat from freshly cooked orzo will wilt it into a sad, dark mess instead of keeping it fresh and bright, so always wait until just before serving to toss it in.

Don’t skip the step of soaking the red onion in the dressing while you prep everything else, since this mellows out the sharp bite and infuses the dressing with extra flavor.

For the best texture, make sure to drain your orzo really well after rinsing – excess water will dilute your dressing and make the whole salad watery instead of nicely coated.

What to Serve With Mediterranean Orzo Salad?

This orzo salad is pretty filling on its own, but it pairs beautifully with grilled chicken, shrimp, or salmon if you want to add some protein. It’s also perfect alongside grilled lamb chops or kebabs for a full Mediterranean spread. Since the salad is already packed with veggies and beans, you really just need some warm pita bread or naan on the side for scooping. For a lighter option, serve it with some hummus and olives as appetizers, or pair it with a simple Greek lemon chicken soup for a complete meal.

Storage Instructions

Store: This orzo salad actually gets better after a day in the fridge as the flavors meld together. Keep it in an airtight container in the refrigerator for up to 4 days. The spinach might wilt a bit over time, but it still tastes great!

Make Ahead: This is a perfect make-ahead dish for meal prep or parties. You can prepare everything up to 2 days in advance, but I’d recommend adding the spinach right before serving to keep it fresh and crisp. Just give it a good stir before enjoying since the dressing tends to settle at the bottom.

Serve: This salad is meant to be served cold or at room temperature, so there’s no need to reheat. Just pull it out of the fridge about 15 minutes before serving if you prefer it less chilled, and toss it well to redistribute the dressing.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1600-1800
• Protein: 45-55 g
• Fat: 60-70 g
• Carbohydrates: 210-230 g

Ingredients

For the dressing:

• 1/2 cup olive oil
• 1 large lemon (juiced and zested)
• 1 tbsp white wine vinegar
• 1 large garlic clove (minced or grated)
• 2 tsp Dijon mustard
• 1 tsp honey
• 1/2 tsp oregano
• 1/2 tsp salt
• 1/4 tsp black pepper

For the salad:

• 8 oz orzo
• 15 oz cannellini beans (rinsed and drained)
• 1.5 cups cherry tomatoes (halved or quartered)
• 1 cup cucumber (diced into 1/2-inch pieces)
• 1/2 cup red onion (thinly sliced)
• 3/4 cup feta (crumbled)
• 3 cups baby spinach (roughly chopped)
• 1/4 cup Kalamata olives (pitted and halved)
• fresh herbs (1/4 cup chopped parsley, dill, or mint)

Step 1: Prepare the Lemon Vinaigrette

• 1/2 cup olive oil
• 1 large lemon
• 1 tbsp white wine vinegar
• 1 large garlic clove
• 2 tsp Dijon mustard
• 1 tsp honey
• 1/2 tsp oregano
• 1/2 tsp salt
• 1/4 tsp black pepper

Zest the lemon directly into a large mixing bowl, then juice it into the same bowl.

Add the minced garlic, Dijon mustard, honey, oregano, salt, and black pepper.

Whisk everything together until the honey and mustard are fully dissolved.

Slowly drizzle in the olive oil while whisking constantly to emulsify the dressing—this creates a cohesive, creamy vinaigrette rather than a separated one.

Finally, add the white wine vinegar and whisk once more.

I like to taste the dressing at this point and adjust the seasoning; sometimes I add an extra pinch of salt if it needs more brightness.

Step 2: Cook the Orzo and Prepare the Base Ingredients

• 8 oz orzo
• 15 oz cannellini beans
• 1.5 cups cherry tomatoes
• 1 cup cucumber
• 1/2 cup red onion
• fresh herbs

Bring a large pot of salted water to a boil and add the orzo, cooking for 7-9 minutes until al dente (still slightly firm to the bite).

While the orzo cooks, rinse and drain the cannellini beans in a colander, and prepare all your vegetables: halve or quarter the cherry tomatoes, dice the cucumber into roughly 1/2-inch pieces, thinly slice the red onion, and chop your fresh herbs.

When the orzo is ready, drain it thoroughly and let it cool slightly for a minute or two—this prevents the pasta from becoming mushy when combined with the dressing.

Step 3: Marinate the Red Onion and Assemble the Salad

• 1/2 cup red onion
• lemon vinaigrette from Step 1
• cooked orzo from Step 2
• 15 oz cannellini beans from Step 2
• 1.5 cups cherry tomatoes from Step 2
• 1 cup cucumber from Step 2
• 3/4 cup feta
• fresh herbs from Step 2

Add the thinly sliced red onion to the bowl with your prepared vinaigrette and let it sit for 2-3 minutes—this softens the raw bite of the onion and infuses it with the dressing flavor.

Then add the warm orzo, cannellini beans, cherry tomatoes, cucumber, crumbled feta, and fresh herbs to the bowl with the marinated onion and dressing.

Toss everything gently but thoroughly, making sure the dressing coats all the ingredients evenly.

I find that tossing while the orzo is still slightly warm helps it absorb the flavors better.

Step 4: Add Spinach and Final Adjustments

• 3 cups baby spinach
• 1/4 cup Kalamata olives

Add the roughly chopped baby spinach and Kalamata olives to the salad and toss gently to combine—the warmth from the orzo will slightly wilt the spinach, softening it while keeping some texture.

Taste the salad and adjust the seasoning with additional salt and black pepper if needed.

Let the salad rest for 5-10 minutes before serving so all the flavors can meld together.

Healthy Mediterranean Orzo Salad with Spinach and Feta

Delicious Healthy Mediterranean Orzo Salad with Spinach and Feta recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 37 minutes mins

Servings 6 servings

Calories 1700 kcal

Ingredients

  

For the dressing

• 1/2 cup olive oil
• 1 large lemon (juiced and zested)
• 1 tbsp white wine vinegar
• 1 large garlic clove (minced or grated)
• 2 tsp Dijon mustard
• 1 tsp honey
• 1/2 tsp oregano
• 1/2 tsp salt
• 1/4 tsp black pepper

For the salad

• 8 oz orzo
• 15 oz cannellini beans (rinsed and drained)
• 1.5 cups cherry tomatoes (halved or quartered)
• 1 cup cucumber (diced into 1/2-inch pieces)
• 1/2 cup red onion (thinly sliced)
• 3/4 cup feta (crumbled)
• 3 cups baby spinach (roughly chopped)
• 1/4 cup Kalamata olives (pitted and halved)
• fresh herbs (1/4 cup chopped parsley, dill, or mint)

Instructions

 

• Zest the lemon directly into a large mixing bowl, then juice it into the same bowl. Add the minced garlic, Dijon mustard, honey, oregano, salt, and black pepper. Whisk everything together until the honey and mustard are fully dissolved. Slowly drizzle in the olive oil while whisking constantly to emulsify the dressing—this creates a cohesive, creamy vinaigrette rather than a separated one. Finally, add the white wine vinegar and whisk once more. I like to taste the dressing at this point and adjust the seasoning; sometimes I add an extra pinch of salt if it needs more brightness.
• Bring a large pot of salted water to a boil and add the orzo, cooking for 7-9 minutes until al dente (still slightly firm to the bite). While the orzo cooks, rinse and drain the cannellini beans in a colander, and prepare all your vegetables: halve or quarter the cherry tomatoes, dice the cucumber into roughly 1/2-inch pieces, thinly slice the red onion, and chop your fresh herbs. When the orzo is ready, drain it thoroughly and let it cool slightly for a minute or two—this prevents the pasta from becoming mushy when combined with the dressing.
• Add the thinly sliced red onion to the bowl with your prepared vinaigrette and let it sit for 2-3 minutes—this softens the raw bite of the onion and infuses it with the dressing flavor. Then add the warm orzo, cannellini beans, cherry tomatoes, cucumber, crumbled feta, and fresh herbs to the bowl with the marinated onion and dressing. Toss everything gently but thoroughly, making sure the dressing coats all the ingredients evenly. I find that tossing while the orzo is still slightly warm helps it absorb the flavors better.
• Add the roughly chopped baby spinach and Kalamata olives to the salad and toss gently to combine—the warmth from the orzo will slightly wilt the spinach, softening it while keeping some texture. Taste the salad and adjust the seasoning with additional salt and black pepper if needed. Let the salad rest for 5-10 minutes before serving so all the flavors can meld together.