High Protein Chicken Orzo

By: Maria
Posted: 03/26/2025

Looking for a protein-packed, hearty, and delicious meal? This High Protein Chicken Orzo is the perfect combination of tender chicken, nutritious orzo, and flavorful seasonings. It’s a great option for meal prep, post-workout recovery, or a satisfying dinner. Packed with lean protein, fiber, and healthy carbs, this dish is well-balanced and super easy to make in just one pot!

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Ingredients

For the Chicken:

2 boneless, skinless chicken breasts (cubed)
1 teaspoon salt
½ teaspoon black pepper
1 teaspoon garlic powder
½ teaspoon paprika
1 tablespoon olive oil

For the Orzo:

1 cup whole wheat orzo (for extra protein & fiber)
2 cups low-sodium chicken broth
½ cup cherry tomatoes (halved)
1 cup baby spinach (chopped)
½ cup cooked chickpeas (optional for extra protein)
¼ cup Parmesan cheese (grated)
1 teaspoon Italian seasoning
2 cloves garlic (minced)
Juice of ½ lemon

Substitutions

Chicken Breast – Swap with chicken thighs for extra juiciness.
Orzo – Use quinoa or whole-grain pasta for a different texture.
Parmesan Cheese – Nutritional yeast is a great dairy-free alternative.
Spinach – Kale or arugula can be used instead.

How to Make High Protein Chicken Orzo

Step 1: Cook the Chicken

Heat olive oil in a large skillet over medium-high heat.
Season the chicken with salt, pepper, garlic powder, and paprika.
Add the chicken to the pan and cook for 4-5 minutes per side until golden brown and fully cooked. Remove from the pan and set aside.

Step 2: Cook the Orzo

In the same skillet, add garlic and sauté for 1 minute until fragrant.
Stir in the orzo and toast for 1-2 minutes.
Pour in the chicken broth and bring to a gentle simmer. Cover and cook for 8-10 minutes, stirring occasionally.

Step 3: Add the Veggies & Chicken

Once the orzo is tender, stir in cherry tomatoes, spinach, and cooked chickpeas.
Return the cooked chicken to the skillet and mix everything together.
Squeeze fresh lemon juice over the dish and sprinkle Parmesan cheese on top.

Step 4: Serve & Enjoy!

Serve warm with an extra sprinkle of Parmesan and a side of roasted vegetables or a fresh salad.

Mix-Ins & Additions

Spicy Kick – Add red pepper flakes for a little heat.
More Protein – Toss in cooked shrimp or turkey sausage.
Extra Creaminess – Stir in a spoonful of Greek yogurt or ricotta cheese.

Recipe Tips

Toast the orzo – This adds a nutty depth of flavor to the dish.
Use fresh lemon juice – It brightens the flavors and balances the richness.
Don’t overcook the orzo – Keep an eye on it to maintain a perfect texture.

Storage Instructions

Refrigeration:

Store leftovers in an airtight container in the fridge for up to 3 days.

Freezing:

Freeze in a sealed container for up to 2 months. Thaw overnight in the fridge before reheating.

Reheating:

Reheat on the stovetop with a splash of broth to keep it from drying out.

Recipe Variations

One-Pot Creamy Chicken Orzo – Stir in ¼ cup of heavy cream for a richer texture.
Greek-Style Chicken Orzo – Add feta cheese, olives, and sun-dried tomatoes.
Vegan Protein Orzo – Replace chicken with tofu or tempeh and use vegetable broth.

FAQs

Is this meal good for meal prep?

Yes! It reheats well and makes a great high-protein meal for busy days.

Can I use rotisserie chicken?

Absolutely! Shredded rotisserie chicken saves time and adds flavor.

What can I serve with this?

Pair it with a side salad, roasted veggies, or garlic bread.

This High Protein Chicken Orzo is a simple, nutritious, and delicious meal that’s perfect for busy weeknights or meal prep. Try it today and enjoy a protein-packed dish that keeps you full and satisfied!

Frequently Asked Questions

Can I make this High Protein Chicken Orzo ahead of time, and how should I store it?

Yes, this recipe is excellent for meal prep. Allow the chicken orzo to cool completely before storing it in an airtight container. It will keep in the refrigerator for up to 3 days. For longer storage, you can freeze it in a freezer-safe container for up to 2 months; thaw it overnight in the refrigerator before reheating.

What are some good ingredient substitutions if I don’t have everything on hand?

You can substitute chicken breasts with chicken thighs for added juiciness, or use cooked rotisserie chicken to save time. For the orzo, quinoa or whole-grain pasta are good alternatives. If you’re dairy-free, nutritional yeast can replace Parmesan cheese. Spinach can be swapped with kale or arugula for a different flavor profile.

How do I know when the chicken and orzo are perfectly cooked?

The chicken is fully cooked when it’s golden brown and reaches an internal temperature of 165°F (74°C). The orzo is done when it’s tender and has absorbed most of the chicken broth, typically after cooking for 8-10 minutes, stirring occasionally. The spinach should be wilted, and the tomatoes should be softened.

Can I double or scale up this recipe to feed a larger group?

Yes, you can easily double or scale up this recipe. Use a larger skillet to accommodate the increased volume. You may need to adjust the cooking times slightly, especially for the chicken, to ensure everything is cooked through. Be sure to stir frequently to prevent sticking.

What are the key nutritional benefits of this High Protein Chicken Orzo?

This dish is packed with lean protein from the chicken and chickpeas (if using), providing essential amino acids for muscle repair and growth. The whole wheat orzo offers fiber and complex carbohydrates for sustained energy. Spinach adds vitamins A and K, while the tomatoes provide antioxidants and vitamin C, making this a well-rounded, nutritious meal.