How do you make a high protein Greek orzo salad?

To make it high protein, start by choosing a legume-based pasta like chickpea or lentil orzo, which has double the protein of wheat pasta. Cook it al dente and cool it down. Mix it with diced cucumber, tomatoes, red onion, olives, and a lean protein source like grilled chicken breast. Toss everything with a high-protein dressing made of non-fat Greek yogurt, lemon juice, red wine vinegar, and oregano. Top with crumbled feta cheese for an extra protein boost.

How long does Greek orzo salad last in the fridge?

It lasts for 3-4 days in an airtight container. In fact, the flavors of the onion, oregano, and dressing actually meld and improve after 24 hours. However, the pasta may absorb some of the dressing, so you might need to add a splash of water or the "reserved dressing" mentioned above to loosen it up before eating.

Can you meal prep Greek orzo salad for the week?

Yes, it is an excellent meal prep candidate because it is designed to be eaten cold. No reheating is required, making it perfect for office lunches. Just be mindful of the moisture absorption of the pasta and adjust the dressing accordingly.

How do you keep orzo salad from drying out in the fridge?

Chickpea pasta acts like a sponge. To prevent dryness, add a splash of water, lemon juice, or extra Greek yogurt dressing and give it a stir before eating. Keeping a small container of extra dressing on the side is the best way to ensure a creamy texture all week.

Can you make Greek dressing without oil?

Absolutely. By using non-fat Greek yogurt as the base, you provide the fat-like mouthfeel and emulsion needed to coat the pasta without the caloric density of olive oil. The yogurt also adds a tangy flavor profile that complements the feta cheese perfectly.

What protein goes best in Greek orzo salad?

Grilled chicken breast is the gold standard for lean protein because it absorbs the lemon and herb flavors well. Rotisserie chicken is a great time-saver. For a different pasta texture and protein variation, you can also check out my High Protein Pasta Salad which uses similar principles with rotini.

High Protein Greek Orzo Salad (Healthy & Easy)

Description

This High Protein Greek Orzo Salad features 45g of protein and a creamy feta dressing. A massive, low-calorie Mediterranean lunch for healthy meal prep!

Ingredients

Scale

The Salad Base

1 box (8 oz) Chickpea Orzo (like Banza) or Protein Orzo
4 Persian Cucumbers, diced
1 cup Cherry Tomatoes, halved
1/2 cup Kalamata Olives, pitted and sliced
1/4 cup Red Onion, finely diced
1/4 cup Fresh Parsley or Dill, chopped

The Protein

1 lb Chicken Breast, grilled and diced (or Rotisserie Chicken)
1 tsp Dried Oregano
1 Lemon, zested
Salt and Pepper to taste

The Healthy Greek Dressing

1/2 cup Non-Fat Greek Yogurt
2 tbsp Red Wine Vinegar
1 tbsp Lemon Juice
1 tbsp Feta Brine (from the jar)
1 tsp Dried Oregano
1 clove Garlic, minced
1/4 cup Feta Cheese, crumbled (stirred in)

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Instructions

Cook Orzo: Boil chickpea orzo in salted water according to package directions for al dente texture (usually 1 minute less than max time).
Rinse: Drain and immediately rinse under cold water to stop cooking and remove starch. Shake dry.
Prep Chicken: If cooking fresh, season chicken with oregano, lemon zest, salt, and pepper. Grill or pan-sear until cooked through (165°F). Dice into small cubes.
Make Dressing: In a small bowl, whisk together Greek yogurt, red wine vinegar, lemon juice, feta brine, oregano, and minced garlic. Stir in the crumbled feta cheese (mashing slightly to emulsify).
Chop Veggies: Uniformly dice the cucumbers, tomatoes, and onion to match the size of the orzo.
Assemble: In a large bowl, combine the cooled orzo, diced chicken, and chopped vegetables.
Dress: Pour the dressing over the salad and toss well to coat.
Serve: Garnish with fresh herbs and extra feta if desired.

Notes

Meal Prep: If making ahead, reserve a little dressing to stir in right before serving as the pasta will absorb moisture.
Vegetarian: Swap chicken for a can of roasted chickpeas.
Gluten-Free: Ensure you are using chickpea or lentil-based orzo (most are GF, but check labels).

Prep Time: 15 minutes
Cook Time: 10 minutes
Category: Lunch/Dinner
Method: Boiling/Mixing
Cuisine: Mediterranean/Greek

Nutrition

Serving Size: 1 Large Bowl
Calories: 420
Sugar: 6g
Sodium: 650mg
Fat: 12g
Saturated Fat: 3g
Carbohydrates: 35g
Fiber: 10g
Protein: 45g
Cholesterol: 85mg