Mediterranean Orzo Salad with Tuna & White Beans | High-Protein

This Mediterranean orzo salad with tuna, white beans, and boiled eggs is a fresh, satisfying meal packed with protein, fiber, and vibrant Mediterranean flavors. Tender orzo combines with crisp lettuce, cucumber, tomatoes, radishes, white beans, tuna, and boiled eggs to create a colorful salad that’s perfect for lunch or dinner. If you enjoy wholesome, protein-rich meals, be sure to try our Tofu Salad for another delicious and nutritious option.

A simple basil vinaigrette made with balsamic vinegar, extra virgin olive oil, garlic, Dijon mustard, fresh basil, and chili flakes brings the ingredients together. This easy make-ahead salad works well for meal prep, picnics, or a quick weekday lunch.

If you enjoyed this High-Protein Mediterranean Orzo Salad with Tuna, White Beans & Boiled Eggs, explore more wholesome and protein-packed recipes on our site. Our Tofu Salad is a fresh, plant-based option loaded with nutrients is an another satisfying choice that’s perfect for meal prep or a light lunch. To learn more about one of the key seasonings used in this recipe, check out our Black Pepper guide, where you’ll discover its nutritional value and everyday culinary benefits.

Mediterranean Orzo Salad with Tuna & White Beans | High-Protein

This High Protein Tuna Salad is a fresh, colorful, and satisfying meal packed with protein from tuna, eggs, white beans, and feta cheese. Tender orzo, crunchy vegetables, Kalamata olives, and a homemade basil vinaigrette bring everything together for a flavorful and balanced salad.

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Prep Time 5 minutes mins

Cook Time 22 minutes mins

Total Time 27 minutes mins

Course main course, Salad

Cuisine Mediterranean

Servings 4

Ingredients

  

• 2 eggs boiled for 10 minutes, peeled, cut into 4 pieces
• 1 tbsp salt for boiling the orzo.
• 120 g orzo cooked for 12 minutes, drained, cooled
• 90 g lettuce chopped
• 240 g canned white beans drained and rinsed
• 210 g cocktail tomatoes quartered
• 120 g radishes quartered
• 150 g cucumber cut into sticks
• 150 g canned tuna drained
• 60 g Kalamata olives
• 60 g red onion thinly sliced
• 60 g feta cheese

For the Basil Vinaigrette

• ¼ cup balsamic vinegar
• ½ cup olive oil extra virgin
• ½ tsp salt
• ¼ tsp black pepper
• ¼ tsp chili flakes
• 1 garlic clove
• 1 tbsp Dijon mustard
• 5 fresh basil leaves

Instructions

 

• Boil the eggs: Place the eggs in boiling water and cook for 10 minutes. Peel and cut each egg into 4 pieces.
• Cook the orzo: Bring salted water to a boil. Add the orzo and cook for 12 minutes, or according to the package directions. Drain well and set aside to cool completely.
• Make the vinaigrette: Add balsamic vinegar, olive oil, salt, black pepper, chili flakes, garlic, mustard, and fresh basil leaves to a blender. Blend until smooth and well combined.
• Prepare the vegetables: Add chopped lettuce, white beans, cocktail tomatoes, radishes, cucumber, Kalamata olives, and red onion to a large salad bowl.
• Add the orzo and tuna: Add the cooked orzo and drained tuna to the bowl.
• Add eggs and feta: Gently add the quartered eggs and crumbled feta cheese.
• Dress the salad: Pour the basil vinaigrette over the salad.
• Toss and serve: Gently toss everything together until evenly coated with the vinaigrette. Serve immediately.
Tip: Use tuna in water to let the vinaigrette flavors stand out. Drain well before adding.
Tip: Let the orzo cool completely before adding it to prevent the salad greens from wilting.

Video

Notes

Drain the tuna and white beans well to prevent the salad from becoming watery.

You can prepare the vinaigrette ahead of time and refrigerate it until ready to use.