Muscle-Building Turkey Meatball Orzo Salad

Orzo's rice-like shape has long made it a Mediterranean pantry staple for hearty yet light salads. Here, Parmesan-oregano turkey meatballs bake until juicy, then toss with cucumber, tomatoes, and a lemony olive oil finish.

Serves 4 · 18 min prep · 18 min cook

Estimate for one serving

• 495 cal
• 44g protein
• 36g carbs
• 19g fat
• 3g fiber

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Ingredients

• 1.25 lb ground turkey (93% lean)
• 1.25 cups dry orzo pasta
• 1 large egg
• 1/3 cup grated Parmesan cheese
• 1 tsp garlic powder
• 1 tsp dried oregano
• 1 large cucumber, diced
• 1.5 cups cherry tomatoes, halved
• 1/4 cup red onion, finely diced
• 1/3 cup fresh parsley, chopped
• 3 tbsp olive oil
• 3 tbsp lemon juice
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 cup crumbled feta

Instructions

1. 1Preheat the oven to 400°F and line a baking sheet with parchment. In a large bowl, combine the ground turkey, egg, Parmesan, garlic powder, oregano, half the salt, and black pepper.
2. 2Mix gently with clean hands just until combined; overmixing makes dense meatballs. Roll into 20 even meatballs about 1 inch across and arrange them on the prepared sheet with space between.
3. 3Bake the meatballs 16 to 18 minutes until cooked through and lightly browned, reaching 165°F internally. While they bake, bring a pot of salted water to a boil and cook the orzo until al dente.
4. 4Drain the orzo, rinse briefly under cool water to stop cooking, and shake off excess moisture so the salad stays light. Transfer the warm orzo to a large mixing bowl.
5. 5Whisk together the olive oil, lemon juice, remaining salt, and a grind of black pepper to make a bright dressing. Pour most of the dressing over the orzo and toss while it is still slightly warm so it absorbs flavor.
6. 6Add the diced cucumber, halved cherry tomatoes, finely diced red onion, and most of the chopped parsley to the orzo. Toss gently to distribute the vegetables evenly.
7. 7When the meatballs are done, let them cool 5 minutes so they firm up, then nestle them into the orzo salad or slice a few in half for easier packing. Drizzle any remaining dressing over the top.
8. 8Finish with crumbled feta and the last of the parsley. Divide into four meal-prep containers for muscle-building lunches that stay fresh 3 to 4 days; serve chilled or at cool room temperature.