Healthy Feta Zucchini Orzo Recipe

Fresh Zucchini & Feta Orzo: A Light Healthy Recipe

Summer’s bounty meets Mediterranean charm in this vibrant feta zucchini orzo that brings fresh garden flavors to your plate.

Crisp zucchini adds a delightful crunch to the tender pasta.

The salty feta cheese creates a tangy contrast against the soft orzo grains.

Packed with nutrients and simple ingredients, this dish comes together in less than 30 minutes.

Each forkful delivers a delicious blend of herbs and vegetables that dance across your palate.

Nutrition meets incredible taste in this easy weeknight meal that will have everyone asking for seconds.

Prepare to savor every delectable bite of this Mediterranean-inspired creation.

What Makes This Orzo Dish Light Yet Satisfying

  • Master this foolproof recipe that turns everyday ingredients into a restaurant-worthy meal with minimal cooking skills required.
  • Packed with fresh zucchini, protein-rich orzo, and calcium-loaded feta, this dish delivers balanced nutrition in every delightful spoonful.
  • Easily adaptable for vegetarians, quick enough for weeknight dinners, and sophisticated enough to impress guests at casual gatherings.
  • Combines bright lemon, aromatic herbs, and tangy feta to create a mouthwatering Mediterranean-inspired experience that wakes up your taste buds.

Healthy Feta Zucchini Orzo Ingredient Rundown

Main Ingredients:
  • Orzo: A small, rice-shaped pasta that creates a creamy and comforting base for the dish.
  • Zucchini: A fresh and light vegetable that adds moisture and nutrition to the recipe.
  • Feta Cheese: A tangy Greek cheese that provides a rich and creamy texture to the final dish.
Aromatics:
  • Onion, Garlic: Foundational ingredients that build a deep and flavorful base for the recipe.
Liquid and Seasoning Components:
  • Broth, Milk: Liquids that help create a creamy and smooth texture for the orzo.
  • Lemon Juice, Lemon Zest: Bright citrus elements that add freshness and enhance the overall flavor profile.
  • Italian Seasoning, Salt, Pepper: Herbs and spices that provide depth and balance to the dish.
  • Fresh Dill: An herb that brings a light, herbal note to the final preparation.
Additional Finishing Touches:
  • Olive Oil: Used for cooking and as a final drizzle to add richness.
  • Chili Flakes: Optional spicy element for those who enjoy a little heat.

Steps to Prepare Feta Orzo Perfectly

Step 1: Sauté Aromatic Base

Heat olive oil in a skillet over medium heat.

Add diced onions and cook until soft and translucent.

Introduce minced garlic and stir briefly, being careful not to burn.

The goal is a fragrant, golden foundation that will infuse deep flavor into the dish.

Step 2: Toast Orzo Grains

Introduce uncooked orzo to the pan.

Stir thoroughly to coat with oil, allowing the grains to lightly toast.

This crucial step develops a rich, nutty undertone that elevates the entire dish’s complexity.

Step 3: Build Flavor Layers

Add ingredients to the pan:
  • Grated zucchini
  • Lemon juice
  • Lemon zest
  • Italian seasoning
  • Salt
  • Pepper

Pour in broth and milk, stirring to combine.

Bring to a boil, then reduce to a gentle simmer.

Cook for 10-12 minutes, stirring occasionally to prevent sticking.

Maintain a creamy consistency by adding extra broth if needed.

Step 4: Incorporate Creamy Finishers

Remove skillet from heat.

Fold in:
  • Crumbled feta
  • Fresh dill

Allow cheese to melt slightly, creating a luxurious texture that brings all flavors together.

Step 5: Garnish and Serve

Drizzle with additional olive oil.

Optional: Sprinkle chili flakes for a hint of heat.

Serve warm, enjoying the harmonious blend of creamy, tangy, and bright flavors.

Cooking Tips for Tender Orzo and Zucchini

  • Stir frequently during cooking to avoid clumping and ensure even cooking, keeping the texture smooth and creamy.
  • Gently squeeze excess water from grated zucchini using a clean kitchen towel to prevent the dish from becoming watery and maintain ideal consistency.
  • Toast orzo in olive oil before adding liquids to develop a rich, nutty undertone that elevates the overall taste profile of the dish.
  • Add feta off the heat to maintain its crumbly texture and prevent complete melting, allowing pockets of tangy cheese throughout the dish.
  • Chop fresh dill just before adding to preserve its vibrant flavor and aromatic qualities, ensuring a bright, zesty finish to the orzo.

Storing and Reheating Zucchini Orzo the Right Way

  • Store leftovers in an airtight container for up to 3-4 days. Cool completely before sealing to prevent moisture buildup and potential bacterial growth.
  • Place orzo in a microwave-safe dish, add a splash of broth or milk to restore moisture. Cover and heat in 30-second intervals, stirring between each to ensure even warming. Stop when heated through.
  • Warm gently in a skillet over low heat, adding extra broth or water to prevent sticking. Stir continuously to maintain creamy texture and prevent burning. Add fresh herbs for a flavor boost.
  • Can be frozen for up to 1 month. Portion in freezer-safe containers, leaving slight space for expansion. Thaw overnight in refrigerator before reheating to preserve texture and taste.

Pair This Dish With These Proteins or Sides

  • Savor Mediterranean Harmony: Wine and Flavor Companions
  • Crisp White Wine Pairing: Opt for a zesty Pinot Grigio or Sauvignon Blanc that complements the lemony, herbal notes of the zucchini orzo. These light wines balance the creamy feta and cut through the dish's richness.
  • Fresh Greek Salad Side: Prepare a classic cucumber and tomato salad with olive oil and oregano to enhance the Mediterranean profile. This bright, crisp accompaniment adds texture and freshness to the orzo's creamy base.
  • Grilled Herb Chicken Addition: Serve with simply seasoned grilled chicken breast marinated in lemon and oregano. The lean protein perfectly matches the zucchini orzo's light, tangy flavor profile and provides a satisfying protein boost.
  • Herb-Infused Olive Oil Drizzle: Create a quick herb-infused olive oil with basil, thyme, and rosemary to drizzle over the dish. This elegant touch amplifies the Mediterranean essence and adds an aromatic layer to the zucchini orzo.

Feta Zucchini Orzo Swaps and Style Options

  • Vegan Zucchini Orzo: Replace feta with nutritional yeast or vegan cashew cheese. Use vegetable broth instead of milk for creamy texture. Add extra herbs like basil or parsley for depth of flavor.
  • Gluten-Free Herb Orzo: Swap traditional orzo with quinoa or gluten-free rice orzo. Maintain same cooking technique and seasoning. Add roasted pine nuts for extra crunch and protein.
  • Low-Carb Cauliflower Version: Substitute orzo with riced cauliflower. Keep zucchini and seasonings identical. Use Greek yogurt instead of milk for creaminess. Sprinkle with goat cheese for tangy finish.
  • Mediterranean Protein Boost: Add grilled chicken or chickpeas for extra protein. Include kalamata olives for authentic Mediterranean taste. Incorporate sun-dried tomatoes for rich, concentrated flavor profile.

FAQs

  • Is orzo a type of rice or pasta?

Orzo is actually a type of pasta that looks like large grains of rice. It’s made from wheat flour and has a small, oval shape that makes it perfect for dishes like salads, soups, and one-pan meals.

  • Can I use a different type of cheese instead of feta?

Absolutely! You can substitute feta with goat cheese, ricotta, or even parmesan. Each cheese will bring a unique flavor to the dish, so choose based on your taste preferences.

  • How do I prevent the orzo from sticking to the pan?

Stir the orzo frequently during cooking and keep an eye on the liquid level. If it looks too dry, add a bit more broth. Using a non-stick skillet and stirring occasionally helps prevent sticking.

  • Is this recipe vegetarian?

Yes, this Healthy Feta Zucchini Orzo is completely vegetarian. It uses vegetable broth, milk, and no meat ingredients, making it a great option for vegetarian diets.

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Healthy Feta Zucchini Orzo Recipe

Healthy Feta Zucchini Orzo Recipe


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.6 from 8 reviews

  • Total Time: 22 minutes
  • Yield: 4 1x

Description

Mediterranean-inspired summer Healthy Feta Zucchini Orzo delivers fresh Mediterranean flavors with creamy cheese and garden-fresh zucchini. Delightful one-pot pasta promises quick nutrition and delicious comfort you’ll savor in minutes.


Ingredients

Scale

Main Ingredients:

  • 1 pound uncooked orzo
  • 2 medium zucchini, grated
  • 5 ounces crumbled feta cheese
  • 3 1/2 cups low-sodium chicken or vegetable broth
  • 1 cup milk

Aromatics and Herbs:

  • 1/2 sweet onion, diced or a large chopped shallot
  • 4 cloves garlic, minced
  • 2 tablespoons chopped fresh dill
  • 1 teaspoon italian seasoning

Seasoning and Flavor Enhancers:

  • 3 tablespoons olive oil
  • 1 large lemon, both zested and juiced
  • Salt and pepper to taste

Instructions

  1. Prepare aromatics by warming olive oil in a skillet over medium heat for 2 minutes. Sauté diced onions until soft and translucent, then quickly add minced garlic and stir for 30 seconds, ensuring it doesn’t burn.
  2. Introduce uncooked orzo to the pan, coating it thoroughly in the infused oil. Gently toast the orzo until it develops a light golden color and nutty aroma.
  3. Add grated zucchini to the skillet and incorporate lemon juice, zest, Italian seasoning, salt, and pepper. Pour in broth and milk, mixing thoroughly. Bring the mixture to a boil, then reduce to a gentle simmer for 10-12 minutes, stirring periodically to prevent sticking.
  4. When orzo reaches tender consistency and liquid is mostly absorbed, remove from heat. Fold in crumbled feta and fresh dill, allowing the cheese to slightly melt and integrate with the dish.
  5. Enhance the final presentation by drizzling additional olive oil and optionally sprinkling chili flakes for a hint of heat. Serve immediately while warm, savoring the creamy, zesty flavors.

Notes

  • Always grate zucchini fresh to maintain moisture and prevent watery texture, ensuring the dish stays creamy and flavorful.
  • Swap dairy milk with plant-based alternatives like almond or oat milk to make this dish vegan-friendly and suitable for lactose-intolerant individuals.
  • Toast orzo carefully to develop a rich, nutty flavor without burning, which can make the dish taste bitter and unpleasant.
  • Prep Time: 10 minutes
  • Cook Time: 12 minutes
  • Category: Lunch, Dinner
  • Method: Sautéing
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 4
  • Calories: 335
  • Sugar: 3g
  • Sodium: 320mg
  • Fat: 14g
  • Saturated Fat: 4g
  • Unsaturated Fat: 9g
  • Trans Fat: 0g
  • Carbohydrates: 43g
  • Fiber: 2g
  • Protein: 12g
  • Cholesterol: 15mg
Clara Thompson

Clara Thompson

Recipe Developer & Culinary Educator

Expertise

Developing accessible single-serving recipes, Food writing and content creation, Plant-based and allergen-friendly cooking, Culinary education and workshop facilitation

Education

​Oregon Culinary Institute (Portland, OR)
Diploma in Culinary Arts

Specialized in plant-based cooking and sustainable kitchen practices.​

Portland Community College
Certificate in Food Writing and Media

Focused on recipe writing, food photography, and digital content creation.​


Clara’s food journey began with a curiosity for color, texture, and ingredients pulled straight from the garden. Her background in plant-forward cooking and creative writing gives her a unique edge – she makes healthy, flavorful food feel inviting, not intimidating.
She specializes in meals that work for busy lives and different diets, all without sacrificing taste. Clara’s voice comes through in every recipe she writes – clear, kind, and encouraging.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star