This Roasted Cauliflower Orzo with chickpeas and feta gives you a simple, healthy Mediterranean dinner packed with fiber-rich veggies, bright lemon flavor, and easy weeknight comfort in every bite.
For more orzo recipes, check out our Mediterranean orzo and beans, lemon orzo with zucchini, Mediterranean lentil and orzo, and mushroom orzo.
Why This Recipe Makes Weeknight Eating So Easy
This Roasted Cauliflower Orzo is one of those simple Mediterranean dinners Louise and I make when we want something nutritious, easy, and genuinely delicious. 🍋
The magic happens right on the sheet pan as the cauliflower and chickpeas roast until golden, then mix with warm orzo, crumbled feta, and a bright lemon dressing so every bite tastes fresh and full of flavor.
It celebrates Mediterranean-style eating, using everyday staples that are naturally fiber-rich and satisfying without feeling heavy.
And because it is budget friendly and packed with vegetables, it is an effortless way to add more balanced meals to your weekly rotation. 🥦
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Cauliflower: the base of this Mediterranean orzo recipe. Substitute broccoli, Brussels sprouts, sweet potatoes, or a mix of roasted vegetables for more vegetable packed meals.
- Chickpeas: add plant protein and fiber in many of our high fiber dinner recipes. Substitute white beans, lentils, or tofu cubes.
- Extra virgin olive oil: key for flavor. Substitute avocado oil or a light olive oil blend.
- Smoked paprika, salt, and pepper: add warmth and depth. Substitute sweet paprika, chili flakes, or Italian seasoning.
- Orzo: tender and comforting. Substitute small pasta shapes, pearl couscous, farro, quinoa, or quick-cooking brown rice.
- Lemon (juice and zest): brightens the whole dish. Substitute red wine vinegar or a splash of apple cider vinegar.
- Dijon or Yellow Mustard: helps emulsify the dressing. Whole grain mustard, or a spoon of tahini for creaminess.
- Honey: rounds out the acidity. Substitute maple syrup or a pinch of sugar.
- Dried oregano: classic Mediterranean flavor. Substitute thyme, basil, or an Italian herb mix.
- Garlic: adds aroma. Substitute garlic powder or roasted garlic.
- Olives: Kalamata or taggiasche work best. Substitute green olives, capers, or chopped sun-dried tomatoes.
- Feta: bold and creamy. Substitute goat cheese or a dairy-free feta.
- Fresh parsley: adds freshness. Substitute dill, basil, or mint.
How to Make Roasted Cauliflower Orzo
1. Roast the Cauliflower and Chickpeas
Spread the cauliflower florets and drained chickpeas on a large sheet pan. Drizzle with olive oil, smoked paprika, salt, and pepper, then toss to coat.
Roast for about 30 minutes, or until the vegetables are golden and slightly charred. This builds the deep flavor that makes this a cozy sheet pan orzo dinner.
2. Whisk the Dressing and Cook the Orzo
While the vegetables roast, whisk olive oil, lemon juice and zest, mustard, honey, oregano, grated garlic, salt, and pepper in a small bowl. Set aside.
Cook the orzo in lightly salted boiling water during the last 10 minutes of roasting so it is hot and ready to mix in. This timing keeps the dish fast enough for healthy weeknight meals.
3. Toss Everything on the Sheet Pan
Take the pan out of the oven and add the hot orzo right on top. Pour in the dressing, then add the olives, crumbled feta, and chopped parsley. Toss gently so the orzo absorbs all the roasted flavors and the feta softens slightly.
4. Serve and Enjoy
Spoon into bowls and finish with a squeeze of fresh lemon, more parsley, and extra feta if you like.
Tips
- Cut the cauliflower into small, even pieces so it roasts quickly and gets those flavorful golden edges that make this a standout cauliflower orzo bowl.
- Dry the chickpeas well after rinsing. This helps them roast instead of steam, adding extra texture to the dish.
- Use a large sheet pan so the vegetables have space to brown; crowding leads to mushy cauliflower.
- Start cooking the orzo while the vegetables finish roasting so everything is hot and ready to combine in minutes.
- Cook the orzo until just tender (don’t overcook it) so it stays light and doesn’t turn mushy when tossed with the warm vegetables.
- Don’t skip the lemon zest — it lifts the whole dish and highlights the fresh flavors of healthy orzo recipes.
Frequently Asked Questions
Yes, you can. Just roast it a few minutes longer so it gets nicely browned. This works well if you want a faster version of this roasted cauliflower pasta.
Small pasta shapes, pearl couscous, farro, or even quinoa all work. Just cook them separately and add to the sheet pan.
Cook it in plenty of salted water, stir once or twice as it cooks, and drain it right before adding it to the vegetables.
Absolutely. Simply skip the feta or replace it with a dairy-free alternative. The dish will still be flavorful because of the lemon dressing and roasted vegetables.
Yes. This orzo with chickpeas and feta is already filling, but you can add salmon, grilled chicken, or roasted tofu if you want more protein.
It does. The flavors stay bright for 2 to 3 days in the fridge. Add a squeeze of lemon before serving to freshen it up.
More Easy Dinner Recipes
- Marry me orzo
- Chickpea orzo skillet
- Three bean orzo soup
- Lentil quinoa patties
- Greek bean stew with rice
- Cauliflower shawarma bowl
- Chickpea sweet potato patties
- Mediterranean stir fry
If you tried this Roasted Cauliflower Orzo recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Roasted Cauliflower Orzo With Chickpeas and Feta
Ingredients
- 1 medium cauliflower head (about 2 pounds / 900 g), cut into small florets
- 1 can chickpeas (15 oz / 400 g), drained and rinsed
- 2 tablespoons extra virgin olive oil
- 2 teaspoons smoked paprika + a pinch of salt and pepper
- 1 cup orzo
For the Sauce
- 2 tablespoons extra virgin olive oil or more to taste
- ½ lemon juice and zest
- 1 tablespoon mustard Dijon or yellow
- 1 tablespoon honey or maple syrup
- 1 teaspoon dried oregano
- ½ teaspoon salt or more to taste + black pepper
- 1 clove garlic grated
- ½ cup olives Kalamata or taggiasche – pitted
- ½ cup crumbled feta
- ¼ cup fresh parsley chopped
Instructions
- Roast Veggies: Add 1 medium cauliflower head cut into florets and 1 can chickpeas (drained and rinsed) to a large sheet pan.Toss with 2 tablespoons extra virgin olive oil, 2 teaspoons smoked paprika, a pinch of salt and pepper. Roast 30 minutes, until golden and slightly charred.
- Make Dressing: In the meantime, in a small bowl, whisk together 2 tablespoons extra virgin olive oil, zest and juice of ½ lemon, 1 tablespoon mustard, 1 tablespoon honey, 1 teaspoon dried oregano, 1 clove garlic (grated), ½ teaspoon salt, and pepper. Set aside.Cook 1 cup orzo in lightly salted boiling water 10 minutes before the vegetables are done so it’s hot and ready to toss. Don't overcook it – boil until just tender.
- Combine on the sheet pan: Drain orzo and add it hot to the sheet pan with roasted cauliflower and chickpeas.Add ½ cup olives, ½ cup crumbled feta, ¼ cup fresh parsley, and the dressing.Toss directly on the sheet pan so the orzo absorbs all the roasted flavors.
- Serve: Enjoy warm in bowls with a bright squeeze of lemon, plenty of parsley, and a little extra feta on top.
Notes
- Cauliflower → Broccoli, Brussels sprouts, sweet potatoes, or mixed roasted veggies
- Chickpeas → White beans, lentils, or tofu cubes
- Extra Virgin Olive Oil → Avocado oil or a light olive-oil blend
- Smoked Paprika, Salt & Pepper → Sweet paprika, chili flakes, or Italian seasoning
- Orzo → Small pasta shapes, pearl couscous, farro, quinoa, or quick-cooking brown rice
- Lemon (juice & zest) → Red wine vinegar or a splash of apple cider vinegar
- Dijon or Yellow Mustard → Whole-grain mustard or a spoon of tahini
- Honey → Maple syrup or a pinch of sugar
- Dried Oregano → Thyme, basil, or Italian herb mix
- Garlic → Garlic powder or roasted garlic
- Olives → Green olives, capers, or chopped sun-dried tomatoes
- Feta → Goat cheese or dairy-free feta
- Fresh Parsley → Dill, basil, or mint
- Cut cauliflower small and even so it roasts fast and develops golden, flavorful edges.
- Dry chickpeas thoroughly to help them roast instead of steam for extra crunch.
- Use a large sheet pan to give veggies room to brown (crowded pans = mushy cauliflower).
- Cook the orzo while roasting so everything comes together hot and fast.
- Don’t skip the lemon zest — it brightens the entire dish and amplifies those fresh flavors.
- Store leftovers in an airtight container in the fridge for 2 to 3 days, or freeze them for up to 3 months.
Nutrition
Hi! We are Nico & Louise
We’re here to share delicious, easy, and healthy plant-based recipes (vegetarian & vegan) 🌿✨.
Welcome to our blog, we are glad you are here.
Great ! Thanks, this helps fill my the need for CKD friendly Mediterranean meals
Thank you for sharing, Ronald. I’m glad it helps support your goals.
All the best, Louise
Lovely dish ever recipe easy to follow I really love the vegetarian selections
So happy you like them, Nelly!! Thanks so much for your support 🙂