Healthy Baked Feta Orzo: Creamy, Comforting, and Surprisingly Light!

this Recipe

Thank you so much for stopping by the blog today! Whether you’re a weeknight dinner warrior or a weekend batch-cooking planner, you’re going to love what I’m sharing. This Healthy Baked Feta Orzo recipe has become one of my favorite ways to enjoy a creamy, flavor-packed meal that feels indulgent—but is secretly light and nutritious. It’s easy, loaded with veggies, and yes, the viral baked feta trick gets a healthy twist here!

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What Is Healthy Baked Feta Orzo?

This dish is a cozy one-pan wonder starring orzo pasta, feta cheese, juicy tomatoes, spinach, and a touch of garlic and herbs—baked together until creamy and golden. The feta softens and melts into a salty, tangy sauce while the orzo soaks up all the goodness. The result? A deeply flavorful, Mediterranean-inspired pasta bake that’s comforting yet surprisingly light.

Why You’ll Love This Recipe

One pan, minimal effort – Toss it in the oven and let the magic happen!
Meal-prep friendly – Stores and reheats like a dream.
Veggie-packed – Spinach, tomatoes, onions—get your greens in without trying.
Customizable – Add chickpeas, chicken, or your favorite protein.
Perfect for leftovers – Tastes even better the next day!

How It Tastes

Imagine the creaminess of risotto, the salty tang of feta, and the herby warmth of roasted garlic—all swirled into tender orzo pasta. The cherry tomatoes burst with sweetness, the spinach melts into the sauce, and every bite feels indulgent without being heavy.

Benefits of This Healthy Feta Orzo Bake

High in protein and calcium from the feta
Rich in fiber thanks to the orzo and vegetables
Low in saturated fats when using reduced-fat feta
Great source of iron and vitamin C from spinach and tomatoes
Easy to make gluten-free or dairy-free with swaps (see below!)

Ingredients

1 ½ cups dry orzo pasta
1 block (7 oz) feta cheese (use reduced-fat for a lighter version)
2 cups cherry tomatoes, halved
3 cups fresh spinach, roughly chopped
3 garlic cloves, minced
½ small red onion, thinly sliced
1 tbsp olive oil
1 tsp dried oregano
½ tsp crushed red pepper flakes (optional)
Salt and pepper to taste
2 ½ cups vegetable broth (or chicken broth for more flavor)
Juice of ½ lemon
Fresh basil, to garnish

Tools You’ll Need

9×13” baking dish
Sharp knife and cutting board
Measuring cups and spoons
Mixing spoon or spatula
Foil (optional, for covering during baking)

Additions and Substitutions

Pasta: Sub orzo for pearl couscous, quinoa, or whole-wheat orzo.
Feta: Use vegan feta for a dairy-free option or ricotta for a milder flavor.
Greens: Kale or arugula work in place of spinach.
Add protein: Stir in shredded rotisserie chicken, cooked chickpeas, or grilled shrimp.
Boost flavor: Add a spoonful of sun-dried tomatoes, olives, or a sprinkle of parmesan before serving.

How to Make Healthy Baked Feta Orzo

Step-by-Step Instructions

Step 1: Preheat your oven to 400°F (200°C)
Step 2: In a large baking dish, add cherry tomatoes, red onion, garlic, spinach, olive oil, oregano, red pepper flakes, salt, and pepper. Toss to combine
Step 3: Nestle the block of feta into the center of the vegetables
Step 4: Pour dry orzo evenly around the feta, then add the broth over everything. Gently press down to submerge the orzo in the liquid
Step 5: Bake uncovered for 35–40 minutes, until the orzo is tender and most of the liquid is absorbed. If the top gets too browned, loosely cover with foil during the last 10 minutes
Step 6: Remove from oven. Add lemon juice and stir everything together until the feta melts into a creamy sauce
Step 7: Garnish with fresh basil and serve warm!

What to Serve with Baked Feta Orzo

This dish is a complete meal on its own, but here are some delicious pairings:
Grilled lemon-garlic chicken or salmon
Roasted vegetables like zucchini or bell peppers
Crisp side salad with balsamic vinaigrette
Warm pita bread or garlic naan for dipping

Looking for more cozy and delicious meal ideas? Try these favorites:
Avocado Egg Bake – A protein-packed breakfast or brunch idea that’s quick and nutritious
Creole Salmon and Grits – Bold, zesty flavors with Southern soul
Parmesan Crusted Chicken with Creamy Garlic Sauce – Crispy, creamy, and the perfect match for baked feta orzo leftovers!

Tips for Perfect Feta Orzo Every Time

Use quality feta – A block of feta (not crumbled) melts more beautifully
Don’t skimp on the liquid – Orzo absorbs a lot; make sure it’s fully covered
Let it sit for 5 minutes after baking – This helps everything thicken up perfectly
Double the recipe for leftovers – This reheats SO well and is great for meal prepping

Storage Instructions

Refrigerator: Store in an airtight container for up to 4 days
Freezer: Freeze in portions for up to 2 months. Thaw overnight in the fridge and reheat with a splash of water or broth
Reheating: Microwave or reheat in a skillet over low heat with a bit of broth or olive oil

General Information

Prep time: 10 minutes
Cook time: 40 minutes
Total time: 50 minutes
Servings: 4 generous portions

Frequently Asked Questions (FAQ)

Can I use a different pasta? Yes! Couscous, farro, or quinoa all work well, but cooking times may vary slightly
Is this recipe gluten-free? Not as written, but you can use gluten-free orzo or rice for a similar texture
Can I make it vegan? Definitely—just sub in vegan feta and make sure your broth is plant-based
What if I don’t like feta? Try goat cheese or ricotta, though it won’t be quite as tangy

Conclusion

There’s just something so satisfying about scooping into a bubbling dish of Healthy Baked Feta Orzo—creamy, herby, and filled with wholesome ingredients. It’s comfort food without the guilt, and I promise it’ll become a regular in your weekly rotation. This recipe truly brings people to the table, and I’m so excited for you to try it!

If you loved this, don’t miss:
Avocado Egg Bake
Creole Salmon and Grits
Parmesan Crusted Chicken with Creamy Garlic Sauce

Share the Love!

Did you try this Healthy Baked Feta Orzo? I’d love to hear what you thought! Leave a comment below, rate the recipe, and tag your photos on Pinterest so I can celebrate your kitchen wins with you!

Nutritional Information (Per Serving – Approximate)

Calories: 385
Protein: 14g
Carbohydrates: 45g
Fat: 16g
Fiber: 4g
Sugar: 5g
Sodium: 520mg

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