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This hearty and nutritious chicken orzo dish is perfect for meal prep, family dinners, or when you need a protein-rich meal. Follow this simple guide to create a delicious dish that’s both satisfying and healthy.

Ingredients

For the Chicken

1.5 lbs boneless, skinless chicken breasts or thighs
2 tbsp olive oil
1 tsp garlic powder
1 tsp dried oregano
1/2 tsp paprika
Salt and pepper to taste

For the Orzo

2 cups orzo pasta
1 tbsp olive oil
1 medium onion, finely diced
3 cloves garlic, minced
1 bell pepper, diced
1 cup cherry tomatoes, halved
4 cups chicken broth
1 cup spinach or kale, chopped
1/4 cup grated Parmesan cheese
2 tbsp fresh parsley, chopped
Juice of 1 lemon
Salt and pepper to taste

Equipment Needed

Large skillet or pan with lid
Cutting board and knife
Measuring cups and spoons
Wooden spoon or spatula
Tongs

Instructions

Step 1: Prepare the Chicken

Cut the chicken into 1-inch cubes or strips.
In a bowl, toss the chicken with 1 tbsp olive oil, garlic powder, oregano, paprika, salt, and pepper.
Heat 1 tbsp olive oil in a large skillet over medium-high heat.
Add the seasoned chicken and cook for 5-7 minutes until golden brown and cooked through (internal temperature of 165°F).
Remove the chicken from the skillet and set aside, covered to keep warm.

Step 2: Cook the Orzo Base

In the same skillet, add 1 tbsp olive oil.
Add the diced onion and sauté for 2-3 minutes until translucent.
Add minced garlic and cook for another 30 seconds until fragrant.
Add the diced bell pepper and cherry tomatoes, cooking for 2 minutes until slightly softened.

Step 3: Cook the Orzo

Add the orzo to the skillet and stir for 1 minute to toast slightly.
Pour in the chicken broth and bring to a boil.
Reduce heat to low, cover, and simmer for 10-12 minutes, stirring occasionally until the orzo is tender and most of the liquid is absorbed.

Step 4: Combine and Finish

Return the cooked chicken to the skillet.
Stir in the spinach or kale and let it wilt for 1-2 minutes.
Add the Parmesan cheese, lemon juice, and stir to combine.
Season with additional salt and pepper if needed.
Remove from heat and let stand for 2 minutes.
Garnish with chopped fresh parsley before serving.

Tips for Success

Meal Prep: Divide into containers and refrigerate for up to 4 days.
Protein Boost: Add a can of drained and rinsed white beans or chickpeas.
Vegetable Variations: Try adding zucchini, mushrooms, or sun-dried tomatoes.
Make it Creamy: Stir in 2 tbsp of cream cheese or Greek yogurt at the end.
Time-Saving: Use pre-cooked rotisserie chicken and skip Step 1.

Nutrition Facts (Per Serving, Makes 4 Servings)

Calories: ~450
Protein: ~35g
Carbohydrates: ~45g
Fat: ~12g
Fiber: ~3g

Enjoy your protein-packed chicken orzo dish!

FAQ

What is orzo?

Orzo is a small, rice-shaped pasta made from semolina flour. Despite looking like rice, it’s actually pasta and cooks like other pasta varieties, absorbing flavors well and providing a pleasing texture in dishes.

Why is this recipe considered “high protein”?

This recipe features a generous amount of chicken (approximately 35g of protein per serving), and the orzo pasta itself contains some protein. Additional protein comes from the Parmesan cheese, making it an excellent option for those seeking protein-rich meals.

Can I make this dish ahead of time?

Yes! This chicken orzo dish is perfect for meal prep and can be stored in the refrigerator for up to 4 days in airtight containers. The flavors often develop and improve after a day.

Ingredient Substitutions

Can I use different protein instead of chicken?

Absolutely. Try substituting with:

Turkey breast cubes
Shrimp (add in the last few minutes of cooking)
Tofu (extra firm, pressed and cubed)
Chickpeas or white beans for a vegetarian option

Is whole wheat orzo a good substitute for regular orzo?

Yes, whole wheat orzo works perfectly and adds more fiber to the dish. Cook time may increase slightly by 1-2 minutes.

What can I use if I don’t have chicken broth?

Vegetable broth works well as a substitute. You can also use water with chicken bouillon cubes or powder. In a pinch, water with a pinch of salt will work, though the dish will have less flavor.

Can I make this dairy-free?

Yes, simply omit the Parmesan cheese or replace it with nutritional yeast for a similar savory flavor.

Cooking Techniques

Why is my orzo too dry/too wet?

If too wet: Cook uncovered for a few more minutes to evaporate excess liquid.
If too dry: Add a splash more broth or water and stir gently.

Can I bake this dish instead of cooking it on the stovetop?

Yes. Cook the chicken and vegetables as directed, then combine with uncooked orzo and broth in a baking dish. Cover with foil and bake at 375°F (190°C) for about 20-25 minutes, or until orzo is tender.

How do I know when the orzo is perfectly cooked?

Orzo should be tender but still have a slight firmness when bitten (al dente). Test a piece after about 10 minutes of simmering. The liquid should be mostly absorbed but the dish should still look moist.

Storage and Reheating

What’s the best way to reheat leftover chicken orzo?

Microwave individual portions with a splash of water or broth for 1-2 minutes, stirring halfway through. Alternatively, reheat on the stovetop over medium-low heat with a splash of liquid, stirring occasionally.

Can I freeze this dish?

Yes, chicken orzo freezes well for up to 3 months. Store in airtight containers or freezer bags. Thaw overnight in the refrigerator before reheating.

How can I refresh the dish when reheating?

Add fresh lemon juice, a sprinkle of Parmesan, or fresh herbs like parsley or basil after reheating to brighten the flavors.

Nutrition and Dietary Concerns

Is this recipe gluten-free?

No, traditional orzo contains gluten. However, you can find gluten-free orzo made from rice or corn in specialty stores as a substitute.

How can I reduce the calories in this dish?

Use less orzo and increase the vegetables, use cooking spray instead of olive oil where possible, use less Parmesan cheese, or opt for lower-fat chicken breast.

How can I increase the fiber content?

Add more vegetables like zucchini, broccoli, or bell peppers. Use whole wheat orzo instead of regular orzo. Include beans or legumes for additional fiber.

Is this recipe suitable for meal prep if I’m tracking macros?

Yes, this dish provides a good balance of protein, carbs, and fat, making it ideal for macro tracking. Each serving contains approximately 35g protein, 45g carbohydrates, and 12g fat.