High-Protein Greek Orzo Pasta Salad Recipe
High-Protein Greek Orzo Pasta Salad with chickpeas, fresh herbs, crunchy vegetables, and a creamy herby yogurt dressing. Perfect for meal prep or quick lunches.
Servings: 3 servings
Calories: 433kcal
Ingredients
- 1 cup dry orzo
- 1 ½ cups cooked chickpeas 1 (15-ounce) can, drained and rinsed
- 1 cup halved cherry tomatoes or grape tomatoes
- 1 English cucumber small dice
- ⅓ cup finely diced red onion or shallots
- ½ cup chopped parsley loosely packed
- ¼ cup chopped Kalamata olives chopped (optional)
For the Greek Yogurt Salad Dressing:
- 1 cup unsweetened Greek-style yogurt
- 4 tablespoons lemon juice (about 2 small lemons), or olive brine, pickle juice, or red wine vinegar
- 1 ½ tablespoons extra-virgin olive oil or water
- 2 teaspoons Dijon mustard or whole grain mustard
- 1 ½ teaspoons sriracha or tabasco (optional)
- 2 small cloves garlic minced
- 2 tablespoons finely chopped dill
- 2 tablespoons finely chopped mint
- Salt and black pepper to taste
Instructions
- Cook the orzo: Bring a pot of well-salted water to a boil. Add the orzo and cook until al dente according to the package instructions. Drain and rinse briefly under cold water to stop the cooking and cool the pasta.
- Soak the shallots (optional): If you prefer a milder onion flavor, soak the diced onion in cold water for 5–10 minutes, then drain well.
- Make the dressing: In a small bowl, whisk together the Greek yogurt, lemon juice, olive oil, Dijon mustard, grated garlic, dill, mint, salt, and black pepper until smooth. If the dressing is too thick, thin it with a splash of water, olive oil, or a little extra lemon juice.
- Assemble the salad: In a large bowl, combine the cooled orzo, chickpeas, tomatoes, cucumber, red onion, parsley, and olives (if using).
- Toss with dressing: Pour the desired amount of Greek yogurt dressing over the salad and toss gently until everything is evenly coated. (Store leftover dressing in an airtight container for up to 4 days.)
- Taste and serve: Taste and adjust seasoning with extra lemon juice, salt, or pepper if needed. Serve immediately or refrigerate for 20–30 minutes to allow the flavors to meld.
Notes
Add Quick One-Pan Crispy Tofu Crumbles for even more protein!
Nutrition
Calories: 433kcal | Carbohydrates: 71g | Protein: 24g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 140mg | Potassium: 744mg | Fiber: 10g | Sugar: 8g | Vitamin A: 1136IU | Vitamin C: 28mg | Calcium: 125mg | Iron: 6mg
