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.
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.