Is this salad suitable for meal prep?

Yes, it stores well and can be made ahead of time.

Can I add protein to this recipe?

Definitely! Grilled chicken or chickpeas work well.

A light vinaigrette enhances the flavors beautifully.

Salad

A vibrant salad with orzo, fresh vegetables, and a zesty dressing.

Per 100 g

160 kcal

1 cup

320 kcal

(200 g)

Protein	Carbs	Fat
5 g / 100g	21 g / 100g	7 g / 100g

Where the calories come from

Protein 12% · Carbs 50% · Fat 38%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 cup (200 g, 320 kcal) is 16% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 cup takes about 78 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Mediterranean Orzo Salad is number 6 of 6 by calories per 100 g, lowest first. The similar foods average 102 kcal per 100 g.

Food	kcal / 100 g	Protein / 100 g
Roasted Radish Salad	50	1.5 g
Peach Feta Salad	90	3 g
Poached Egg and Asparagus Salad	90	7 g
Tomato Basil Quinoa Salad	120	4.5 g
Chili Lime Quinoa Salad	160	6 g
Mediterranean Orzo Salad	160	5 g

Nutrition data updated June 13, 2026.

Serving	Grams	Calories
1 cup	200 g	320 kcal
1/2 cup	100 g	160 kcal

8/10

Packed with vegetables and whole grains for a satisfying meal

Is this salad suitable for meal prep?: Yes, it stores well and can be made ahead of time.
Can I add protein to this recipe?: Definitely! Grilled chicken or chickpeas work well.
What dressing pairs best?: A light vinaigrette enhances the flavors beautifully.

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