Why You’ll Love This this Mediterranean Chicken & Orzo Salad
This Mediterranean chicken and orzo salad is basically a Greek vacation in a bowl, bringing together tender pasta, juicy chicken, and fresh veggies with a bright, herb-packed dressing that makes everything taste like sunshine.
You get that perfect balance of textures – creamy feta, crisp cucumber, and chewy orzo – while the mint and garlic dressing ties it all together with flavors that’ll make your taste buds do a little happy dance.
Plus, it’s one of those magical make-ahead dishes that actually gets better as it sits in the fridge, which means you can prep it when you’re feeling motivated and enjoy it later when you’re definitely not.
Ingredients List
This Mediterranean orzo salad keeps things simple with ingredients you can actually pronounce, which is always a win in my book.
- 1 (14 1/2 ounce) can diced tomatoes with basil, garlic and oregano, drained, liquid reserved
- 2 tablespoons olive oil
- 1/4 cup mint, chopped
- 2 garlic cloves, minced
- 8 ounces orzo pasta, cooked and drained
- 1 (10 ounce) can chicken, drained or 1/2 lb chicken, cooked and cubed
- 1 medium cucumber, unpeeled and diced
- 1/4 cup green onion, chopped
- 2 ounces feta cheese, crumbled
- 1 cup fresh spinach, shredded
A few things worth noting about these ingredients:
- The canned tomatoes are doing double duty here – you get the tomato chunks for texture and that flavorful liquid becomes part of your dressing, so don’t dump it down the drain like I almost did the first time
- You can swap canned chicken for freshly cooked if you’re feeling ambitious, but honestly, the canned stuff works perfectly fine and saves you from having to cook chicken when it’s hot outside
- Fresh mint makes a huge difference compared to dried, so splurge on the real stuff if you can find it
- Keeping the cucumber skin on adds extra fiber and saves you prep time, plus nobody’s going to judge your peeling skills
Step by Step Directions
This Mediterranean chicken and orzo salad comes together in just a few simple steps that anyone can master.
Step-by-Step Directions:
- Make the dressing by combining the reserved tomato liquid, olive oil, chopped mint, and minced garlic in a small bowl and stirring well.
- In a large bowl, combine the cooled cooked orzo pasta, drained diced tomatoes, chicken chunks, diced cucumber, chopped green onion, and crumbled feta cheese.
- Pour the tomato dressing over the pasta mixture and toss everything together until well coated.
- Refrigerate the salad for at least 30 minutes to allow the flavors to meld and the salad to relax.
- Just before serving, stir in the shredded fresh spinach to keep it from wilting.
Having quality premium kitchen appliances makes preparation easier and helps you achieve professional results with dishes like this Mediterranean salad.
Substitutions and Variations
- Cheese switches – Goat cheese, fresh mozzarella pearls, or even sharp cheddar can replace the feta, depending on what your taste buds are craving.
- Veggie additions – Cherry tomatoes, bell peppers, red onion, or Kalamata olives can bulk up the salad, and to be frank, more vegetables never hurt anyone.
- Dressing tweaks – A splash of balsamic vinegar or lemon juice can brighten up that tomato-based dressing, especially if you’re feeling like it needs a little extra zing.
- Make it heartier – Add some roasted red peppers, sun-dried tomatoes, or even a handful of pine nuts for extra texture and flavor.
Additional Things to Serve With This Dish
This Mediterranean orzo salad plays really well with others, making it the perfect sidekick to a whole bunch of main dishes.
- Grilled meats – Think lamb chops, beef kebabs, or even a simple grilled chicken breast, because the fresh flavors in this salad cut right through all that smoky richness.
- Mediterranean mains – Pair it with spanakopita, moussaka, or stuffed grape leaves for a feast that’ll transport you straight to a Greek taverna, minus the plane ticket.
- Simple proteins – Baked salmon, grilled shrimp, or even a piece of white fish work beautifully, since the orzo salad brings enough personality to make any mild protein shine.
- Bread and dips – Serve alongside warm pita, hummus, and tzatziki for a mezze-style spread that’s perfect for casual entertaining or when you want to feel fancy without the fuss.
- Soup pairings – A bowl of lemon rice soup or even a simple tomato bisque makes this salad feel more like a complete meal, especially on those days when you’re not quite sure if you want something light or filling.
Cooking Tips & Tricks (Chef’s Notes)
A few simple tricks can turn this good salad into something absolutely spectacular, and trust me, they’re easier than you think.
- Cool that pasta completely – Hot orzo will turn your crisp cucumbers into sad, wilted things and make your feta all melty, which sounds appetizing until you realize it’s not the good kind of melty.
- Salt your cucumbers first – Sprinkle diced cucumber with a pinch of salt and let it sit for 10 minutes, then pat dry with paper towels to prevent a watery salad situation that nobody wants.
- Make the dressing ahead – That tomato liquid dressing gets so much better after sitting around for a while, like it needs time to think about its life choices and become more flavorful.
- Don’t overdress initially – Start with half the dressing, toss, then add more as needed because orzo is sneaky and absorbs liquid like a tiny pasta sponge.
- Save the spinach for last – Seriously, wait until the very moment before serving to stir it in, otherwise you’ll have dark green wilted leaves instead of bright fresh ones.
- Taste and adjust – This salad loves a little extra salt, a squeeze of fresh lemon, or even a drizzle more olive oil, so don’t be shy about tweaking it to your taste.
- Let it cool properly – That 30-minute minimum isn’t a suggestion, it’s pasta salad law, because all those flavors need time to get acquainted and become friends.
Nutritional Facts
This Mediterranean-inspired salad delivers a satisfying balance of protein, complex carbs, and fresh vegetables in every serving.
- Calories per serving: Approximately 320-380 calories (recipe serves 4-6)
- Protein powerhouse: Each serving provides 18-22g of lean protein from chicken and feta cheese
- Complex carbohydrates: Orzo pasta contributes 35-40g of energy-sustaining carbs per serving
- Healthy fats: Olive oil and feta provide 12-15g of heart-healthy monounsaturated fats
- Fiber content: 3-4g per serving from vegetables and pasta supports digestive health
- Sodium awareness: Contains 580-650mg sodium per serving, primarily from canned tomatoes and feta
- Calcium boost: Feta cheese and spinach deliver approximately 150mg calcium per serving
- Vitamin C: Fresh vegetables provide 25-30% of daily recommended vitamin C intake
- Iron source: Spinach and chicken contribute 2-3mg iron per serving
- Low saturated fat: Only 4-5g saturated fat per serving keeps this heart-friendly
- Antioxidant rich: Tomatoes, spinach, and herbs provide lycopene, beta-carotene, and flavonoids
- Portion control friendly: Naturally filling due to protein and fiber content, helping with satiety
Fun “Did You Know?”
Did you know that orzo isn’t actually rice, despite its grain-like appearance? It’s a small pasta that originated in Greece, where “orzo” means “barley.”
I find it fascinating that this versatile pasta works perfectly in both hot and cold dishes.
The Mediterranean region has been cultivating mint for over 2,000 years, and it’s considered a symbol of hospitality.
Feta cheese can only be legally called “feta” if it’s made in Greece using traditional methods.
Also, cucumbers are 96% water, making them incredibly hydrating while adding satisfying crunch to our salad.
