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High Protein Mediterranean Orzo Salad (Meal Prep Friendly) - Bright, Fresh, and Satisfying

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Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings 6 servings

Ingredients
  

  • 8 oz dry orzo
  • 1 cup cooked chickpeas (rinsed and drained if canned)
  • 2 cups cooked chicken breast, diced or shredded (grilled or rotisserie)
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • 1/2 cup Kalamata olives, pitted and sliced
  • 1/3 cup red onion, finely chopped
  • 1/2 cup roasted red peppers, chopped (optional but great)
  • 1/2 cup crumbled feta cheese
  • 1/4 cup fresh parsley, chopped
  • 2 tbsp fresh mint, chopped (optional, but adds freshness)
  • 1/4 cup extra-virgin olive oil
  • Zest of 1 lemon + 3 tbsp lemon juice
  • 2 tsp red wine vinegar
  • 1 tsp Dijon mustard
  • 1 large garlic clove, minced
  • 1 tsp dried oregano
  • 1/2 tsp sea salt, more to taste
  • 1/4 tsp black pepper

Instructions
 

  • Cook the orzo: Bring a pot of salted water to a boil. Cook orzo according to package directions until al dente. Drain and rinse briefly with cool water to stop cooking.
  • Whisk the dressing: In a small bowl, whisk olive oil, lemon zest and juice, red wine vinegar, Dijon, garlic, oregano, salt, and pepper until emulsified.
  • Toss warm orzo with dressing: Add the drained orzo to a large bowl and pour over about 3/4 of the dressing. Toss to coat while still slightly warm so it absorbs the flavors.
  • Add the mix-ins: Fold in chickpeas, chicken, tomatoes, cucumber, olives, red onion, and roasted red peppers.
  • Finish with herbs and feta: Gently mix in parsley, mint, and feta. Add the remaining dressing if needed. Taste and adjust salt, pepper, or lemon.
  • Chill or serve: Serve right away at room temperature, or chill for 30–60 minutes to let flavors meld.