High Protein Chicken Orzo Recipe
If you’re searching for a meal that’s both satisfying and nourishing, this High Protein Chicken Orzo is exactly what you need. It perfectly balances tender chicken, vibrant vegetables, and delicate orzo pasta, bringing together a bowl that’s packed with protein and bursting with flavor. Whether you’re fueling up after a workout or simply craving a comforting yet healthy dinner, this dish will quickly become one of your go-to recipes for effortless weekday cooking.
Ingredients You’ll Need
These ingredients are simple staples that come together to create a colorful, hearty, and nutrient-packed dish. Each component plays a key role in layering flavor, texture, and that irresistible aroma that fills your kitchen.
- 1 cup orzo pasta: Its tiny, rice-shaped form cooks quickly and soaks up all the delicious juices.
- 1 lb chicken breast, diced: Your source of lean protein, giving the dish its satisfying heartiness.
- 2 tablespoons olive oil: Enhances flavor and helps achieve that perfect sear on the chicken.
- 1 medium onion, chopped: Adds a natural sweetness and depth of flavor when sautéed.
- 2 cloves garlic, minced: Brings aromatic warmth and a punch of savory goodness.
- 1 bell pepper, diced: Offers a fresh crunch and vibrant color contrast.
- 1 cup spinach, chopped: Packs in nutrients and a lovely pop of green to brighten the dish.
- 1 can (15 oz) diced tomatoes, drained: Adds juiciness and subtle acidity to balance the flavors.
- 1 teaspoon dried oregano: Delivers a fragrant herbaceous note that complements the chicken beautifully.
- 1 teaspoon salt: Essential to bring all the flavors together.
- ½ teaspoon black pepper: Lends just the right amount of spice.
- 2 cups chicken broth: Creates the flavorful base that ties the ingredients together.
- 1 lemon, juiced: Adds a bright, zesty finish that lifts the entire dish.
- Fresh parsley, chopped for garnish: Infuses a fresh herbal note and makes your presentation pop.
How to Make High Protein Chicken Orzo
Step 1: Cook the Orzo Pasta
Start by bringing a large pot of water to a boil. Drop in the orzo pasta and cook it according to the package instructions, usually 8 to 10 minutes, until it’s perfectly al dente. Once cooked, drain the orzo and set it aside. This simple step lays the foundation for the dish, giving you a tender, slightly chewy pasta that will soak up all the wonderful flavors to come.
Step 2: Sear the Chicken
While the orzo cooks, heat your olive oil in a skillet over medium heat. Season the diced chicken breast with salt and pepper, then add it to the skillet. Let the pieces brown and cook through, about 5 to 7 minutes, which locks in the juices and creates a delicious, golden crust. Once done, remove the chicken from the skillet and set it aside, keeping those juices in the pan because they’re about to add extra flavor.
Step 3: Sauté the Aromatics and Veggies
In the same skillet, toss in the chopped onion and sauté until it turns translucent, roughly 3 to 4 minutes. Then add the minced garlic and diced bell pepper, cooking for another 2 to 3 minutes until the garlic is fragrant and the pepper softens. This mixture smells incredible and is the real flavor boost behind the High Protein Chicken Orzo.
Step 4: Add Spinach, Tomatoes, and Seasonings
Next, stir in the chopped spinach, drained diced tomatoes, and dried oregano. Cook everything together for about 2 to 3 minutes, until the spinach wilts and the tomatoes warm through. The combination of tender greens and juicy tomatoes introduces freshness and a slight tang that balances the richness of the chicken.
Step 5: Simmer with Chicken Broth and Chicken
Pour in the chicken broth and bring the skillet’s contents up to a gentle simmer. Then, return the cooked chicken pieces to the pan, allowing everything to mingle and heat through for about 5 minutes. This simmer infuses the chicken and vegetables with the warm, savory broth, melding the flavors beautifully.
Step 6: Combine Orzo and Lemon Juice
Finally, stir the cooked orzo into the skillet mixture. Pour in the freshly squeezed lemon juice to brighten the whole dish with a refreshing zing. Give everything a good stir to combine, then taste and adjust the seasoning if needed. This last touch of lemon is what makes the High Protein Chicken Orzo truly stand out—light, tangy, and utterly delicious.
Step 7: Garnish and Serve
Serve your creation hot, garnished with a generous sprinkle of fresh parsley. This not only adds a burst of color but also lends a mild, herbal aroma that feels like a warm hug on a plate.
How to Serve High Protein Chicken Orzo
Garnishes
Fresh parsley is a classic garnish for this dish, but feel free to add a sprinkle of grated Parmesan or a drizzle of extra virgin olive oil to elevate the flavors. A few lemon wedges on the side invite guests to add an extra citrusy touch if they desire.
Side Dishes
This High Protein Chicken Orzo pairs wonderfully with a crisp green salad or roasted vegetables for a balanced meal. Lightly sautéed green beans or a simple cucumber and tomato salad with a tangy vinaigrette work especially well to add refreshing contrast without overpowering the main dish.
Creative Ways to Present
For a more elegant look, serve the orzo in individual shallow bowls, topped with a sprig of parsley and a lemon twist. You can even spoon it into hollowed-out bell peppers for a fun, colorful presentation that’ll wow your family or guests at dinner.
Make Ahead and Storage
Storing Leftovers
Once cooled, transfer your High Protein Chicken Orzo to an airtight container and store it in the refrigerator. It will stay fresh for up to 3 days, making it a perfect option for meal prep or a quick lunch the next day.
Freezing
You can freeze leftovers in a freezer-safe container for up to 2 months. When you’re ready to eat, thaw overnight in the refrigerator before reheating to maintain the best texture and flavor.
Reheating
Reheat the dish gently on the stovetop over medium-low heat, adding a splash of chicken broth or water if it seems dry. Microwaving works too—cover the container and heat in short intervals, stirring in between to warm it evenly and keep all those bold flavors intact.
FAQs
Can I use other types of pasta instead of orzo?
Absolutely! While orzo is ideal for its size and texture, small pasta shapes like ditalini or small shells will work well too. Just adjust the cooking time accordingly to keep the pasta al dente.
Is this recipe suitable for meal prepping?
Yes! High Protein Chicken Orzo stores beautifully, and its flavors actually deepen after a day or two in the fridge, making it a fantastic make-ahead meal.
Can I substitute the chicken breast with another protein?
Certainly. Chicken thighs can be used for a juicier option, or even turkey breast for a similar lean protein profile. Just be mindful of adjusting the cooking times based on the meat you choose.
Is this dish gluten-free?
The classic orzo pasta contains gluten, but you can easily swap it out for gluten-free alternatives like rice or gluten-free pasta shapes to keep it suitable for gluten-sensitive diets.
How can I add more vegetables to this recipe?
Feel free to toss in any of your favorites, such as zucchini, mushrooms, or cherry tomatoes. Adding extra vegetables will enhance nutrition and add exciting textures, making your High Protein Chicken Orzo even more vibrant.
Final Thoughts
This High Protein Chicken Orzo is truly a standout dish — simple, wholesome, and bursting with flavor at every bite. Whether you’re new to cooking or a seasoned kitchen pro, it’s a recipe that promises satisfaction and nourishment with minimal fuss. Give it a try and enjoy the warm, comforting feeling of a home-cooked meal that’s both hearty and healthy.
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High Protein Chicken Orzo Recipe
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Low Fat
Description
This High Protein Chicken Orzo recipe is a delicious and nutritious one-pot meal combining tender chicken breast, al dente orzo pasta, and fresh vegetables simmered in flavorful chicken broth. Enhanced with the brightness of lemon juice and herbs, it’s perfect for a satisfying lunch or dinner packed with protein and wholesome ingredients.
Ingredients
Pasta
- 1 cup orzo pasta
Chicken and Vegetables
- 1 lb chicken breast, diced
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 1 cup spinach, chopped
- 1 can (15 oz) diced tomatoes, drained
Liquids and Seasonings
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon salt
- ½ teaspoon black pepper
- 2 cups chicken broth
- 1 lemon, juiced
Garnish
- Fresh parsley, chopped for garnish
Instructions
- Cook the Orzo: Begin by boiling water in a large pot. Add the orzo pasta and cook according to package instructions until al dente, usually around 8-10 minutes. Drain and set aside.
- Cook the Chicken: In a skillet, heat olive oil over medium heat. Add the diced chicken breast and season with salt and pepper. Cook until the chicken is browned and fully cooked, about 5-7 minutes. Remove from the skillet and set aside.
- Sauté Aromatics: In the same skillet, add the chopped onion and sauté until translucent, about 3-4 minutes. Then add the minced garlic and diced bell pepper, cooking for an additional 2-3 minutes until fragrant and softened.
- Add Vegetables and Herbs: Stir in the chopped spinach, drained diced tomatoes, and dried oregano. Cook until the spinach wilts, roughly 2-3 minutes.
- Simmer with Broth: Pour in the chicken broth and bring everything to a simmer. Once simmering, return the cooked chicken to the skillet. Allow all ingredients to heat through for about 5 minutes to meld flavors.
- Combine Orzo and Lemon Juice: Add the cooked orzo to the chicken and vegetable mixture, then pour in the fresh lemon juice. Stir thoroughly to combine all flavors. Taste and adjust seasoning with extra salt or pepper if needed.
- Serve and Garnish: Serve the High Protein Chicken Orzo hot, garnished generously with freshly chopped parsley for a bright, herbal finish.
Notes
- For a lower sodium option, use low-sodium chicken broth and reduce the added salt.
- You can substitute spinach with kale or Swiss chard for a different leafy green flavor.
- To make this recipe gluten-free, use gluten-free orzo pasta or substitute with quinoa.
- Leftovers keep well in the refrigerator for up to 3 days and reheat nicely on the stovetop or microwave.
- Add a pinch of crushed red pepper flakes for a mild heat boost.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Sautéing and Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 plate (approximately 1/4 of recipe)
- Calories: 385 kcal
- Sugar: 4 g
- Sodium: 700 mg
- Fat: 9 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 4 g
- Protein: 38 g
- Cholesterol: 70 mg
Keywords: high protein chicken orzo, chicken orzo recipe, healthy chicken pasta, Mediterranean chicken, easy chicken dinner
