Description
This Grilled Chicken Orzo Power Salad with Feta and Pumpkin Seeds is a vibrant, nutrient-packed meal perfect for lunch or dinner. Combining tender grilled chicken, chewy orzo pasta, crunchy pumpkin seeds, tangy feta, and fresh vegetables, this salad offers a delightful mix of textures and flavors that energize and satisfy. Ideal for meal prep or a light, wholesome meal, it balances protein, healthy fats, and carbs in a delicious, Mediterranean-inspired dish.
Ingredients
For the Salad:
- 1 cup orzo pasta
- 2 boneless, skinless chicken breasts
- 1/4 cup pumpkin seeds (pepitas), toasted
- 1/2 cup crumbled feta cheese
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 2 cups mixed greens or baby spinach
- 2 tablespoons fresh parsley, chopped
For the Marinade/Dressing:
- 3 tablespoons extra virgin olive oil, divided
- 1 tablespoon fresh lemon juice
- 1 teaspoon dried oregano
- 1 clove garlic, minced
- Salt and black pepper to taste
Instructions
- Cook the Orzo: Bring a large pot of salted water to a boil. Add the orzo and cook according to package instructions until al dente, about 7-9 minutes. Drain and rinse with cold water to stop cooking. Set aside to cool.
- Prepare the Chicken Marinade: In a small bowl, whisk together 2 tablespoons olive oil, lemon juice, oregano, minced garlic, salt, and pepper.
- Marinate the Chicken: Place the chicken breasts in a shallow dish or zip-top bag and pour the marinade over them. Toss to coat evenly and let marinate for at least 15 minutes, up to 1 hour in the refrigerator.
- Grill the Chicken: Preheat an outdoor grill or grill pan over medium-high heat. Remove chicken from the marinade and grill for 5-6 minutes per side, or until the internal temperature reaches 165°F (75°C) and juices run clear. Remove from grill and let rest for 5 minutes before slicing thinly.
- Toast Pumpkin Seeds: In a dry skillet over medium heat, toast pumpkin seeds for 2-3 minutes, stirring frequently, until fragrant and lightly browned. Remove from heat.
- Assemble the Salad: In a large bowl, combine cooled orzo, mixed greens, cherry tomatoes, cucumber, red onion, and parsley. Drizzle the remaining tablespoon of olive oil over the salad and toss gently to coat.
- Add Chicken and Toppings: Top the salad with sliced grilled chicken, crumbled feta, and toasted pumpkin seeds. Give the salad one last gentle toss to combine all ingredients.
- Serve: Serve the salad immediately at room temperature or chilled. It makes a perfect nutritious meal on its own or paired with warm pita bread.
Notes
- For extra flavor, marinate the chicken overnight in the refrigerator.
- Substitute quinoa or couscous for orzo for a gluten-free version.
- Pumpkin seeds can be replaced with toasted almonds or walnuts for different textures.
- Add a splash of balsamic vinegar or a dollop of Greek yogurt for a tangy twist.
- This salad keeps well refrigerated for up to 2 days, perfect for meal prep.
