Turkey Meatball Orzo Salad

Orzo, the rice-shaped pasta beloved across Italy, turns a simple salad into something heartier. Tender baked turkey meatballs mingle with cherry tomatoes, spinach, and cucumber for a protein-packed lunch that keeps well for meal prep.

Serves 4 · 20 min prep · 16 min cook

Estimate for one serving

• 475 cal
• 36g protein
• 41g carbs
• 18g fat

Every recipe here is free to read.

Ingredients

• 1 lb ground turkey 93% lean
• 1/3 cup panko breadcrumbs
• 1/4 cup grated Parmesan
• 1 egg
• 1 tsp garlic powder
• 1.5 tsp dried Italian seasoning
• 1.25 tsp kosher salt
• 1/2 tsp black pepper
• 1.5 cups dry orzo pasta
• 1.5 cups cherry tomatoes
• 3 cups baby spinach
• 1 cucumber
• 1/3 cup fresh basil
• 3 tbsp extra-virgin olive oil
• 3 tbsp lemon juice
• 1 tsp Dijon mustard
• 1/2 cup crumbled feta

Instructions

1. 1Preheat the oven to 400°F and line a baking sheet with parchment.
2. 2In a bowl combine ground turkey, panko, Parmesan, egg, garlic powder, Italian seasoning, salt, and pepper; mix gently with wet hands until just combined.
3. 3Roll into 20 equal meatballs about 1 inch wide and arrange them spaced on the sheet.
4. 4Bake 14 to 16 minutes until browned and cooked through to 165°F; set aside to cool slightly.
5. 5Meanwhile bring a pot of salted water to a boil and cook the orzo until al dente, about 8 to 9 minutes; drain and rinse briefly under cool water.
6. 6Whisk olive oil, lemon juice, Dijon, and salt into a bright dressing.
7. 7Halve the cherry tomatoes, dice the cucumber, and roughly tear the basil and spinach.
8. 8In a large bowl toss the warm orzo with most of the dressing so it absorbs flavor.
9. 9Add the tomatoes, cucumber, spinach, basil, and baked turkey meatballs; fold carefully.
10. 10Scatter crumbled feta over the top and drizzle any remaining dressing.
11. 11Taste and adjust lemon or salt; the salad should taste fresh and herby.
12. 12Serve at room temperature or chill for meal-prep lunches that stay satisfying for three days.