I first made High-Protein Chicken Orzo on a chilly spring evening in Washington, D.C., after a long shift in a Michelin-starred kitchen. My hands still smelled faintly of rosemary from the day’s prep, and all I wanted was something that felt nourishing but light—something that would rebuild my energy without weighing me down.
I opened my pantry, saw a bag of orzo, and thought about how my mamá used to make tiny pasta soups with chicken broth when I was a girl in Texas. This time, I added lean chicken breast, fresh spinach, and a sprinkle of feta for a Mediterranean twist. The result? A cozy, protein-packed bowl that’s equally at home after a workout or on a lazy Sunday.
What is High-Protein Chicken Orzo?
It’s a one-pan meal of tender chicken breast, nutty orzo pasta, and fresh vegetables, simmered in a flavorful broth and finished with a touch of lemon. Every bite delivers the satisfying chew of pasta, the richness of lean protein, and a brightness that keeps you coming back.
Why You’ll Love This High-Protein Chicken Orzo
- Protein powerhouse: Over 30g of protein per serving.
- Quick & easy: On the table in 30 minutes.
- One-pan convenience: Minimal cleanup.
- Balanced: A perfect mix of carbs, protein, and greens.
- Versatile: Works for meal prep or family dinners.
Tips for Making the Best High-Protein Chicken Orzo
- Toast the orzo in olive oil before adding broth—it adds a nutty depth.
- Cut chicken evenly so it cooks consistently.
- Use low-sodium broth to control seasoning.
- Finish with fresh herbs for a burst of flavor.
- Squeeze lemon at the very end for brightness.
How to Make High-Protein Chicken Orzo
Ingredients
- 1 lb boneless, skinless chicken breast, cut into 1-inch pieces
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- ½ tsp salt
- ½ tsp black pepper
- 1 cup dry orzo pasta
- 3 cups low-sodium chicken broth
- 1 cup fresh spinach leaves
- ½ cup cherry tomatoes, halved
- ¼ cup crumbled feta cheese
- Juice of ½ lemon
- Fresh parsley, chopped (for garnish)
Step-by-Step Instructions
- Season and sear the chicken
Toss chicken pieces with garlic powder, paprika, salt, and pepper. Heat olive oil in a large skillet over medium-high heat. Sear chicken for 4–5 minutes until golden and cooked through. Remove and set aside. - Toast the orzo
In the same skillet, add dry orzo. Toast for 2 minutes, stirring constantly. - Simmer
Pour in chicken broth, scraping up browned bits from the bottom. Bring to a simmer and cook until orzo is al dente, about 8–10 minutes. - Combine and finish
Return chicken to skillet, add spinach and tomatoes, and stir until spinach wilts. Squeeze lemon juice over top. - Serve
Top with crumbled feta and fresh parsley. Serve hot.
You Must Know
- Toasting orzo deepens flavor.
- Fresh lemon keeps the dish vibrant.
- Feta adds creamy tang without heavy cream.
Top Tips for Perfecting Your High-Protein Chicken Orzo
- Use pre-cooked chicken to cut cooking time in half.
- Swap spinach for kale for a heartier green.
- Add chickpeas for even more protein.
Storing and Reheating Tips
- Store in an airtight container for up to 4 days.
- Reheat on the stovetop with a splash of broth to restore creaminess.
- Not freezer-friendly—pasta can lose texture.
Helpful Notes
- This dish doubles easily for meal prep.
- Works with whole-wheat orzo for more fiber.
- Great with grilled chicken strips if you have leftovers.
Tips from Well-Known Chefs
- Giada De Laurentiis: Always salt pasta water or broth for full flavor.
- Yotam Ottolenghi: Layer textures—combine tender pasta with crisp vegetables.
Common Mistakes to Avoid
- Overcooking orzo—it should be tender but not mushy.
- Skipping the lemon—it’s the flavor lifter.
- Using watery broth—choose a rich stock for depth.
FAQs
Can I make this gluten-free?
Yes, use gluten-free orzo or small pasta.
Can I use chicken thighs?
Yes, they add more flavor but slightly more fat.
Is it good for post-workout meals?
Absolutely—balanced carbs and protein support recovery.
Tools You’ll Need
- Large skillet with lid
- Wooden spoon
- Measuring cups & spoons
- Cutting board & sharp knife
Conclusion
High-Protein Chicken Orzo proves healthy food can still be deeply satisfying. With lean chicken, vibrant veggies, and flavorful orzo, it’s a bowl that fuels your body and warms your heart.
Print
High-Protein Chicken Orzo
- Total Time: 30
- Yield: 4 1x
Description
High-Protein Chicken Orzo is a one-pan Mediterranean-inspired dinner with lean chicken breast, tender orzo, and fresh vegetables. Ready in 30 minutes, it’s balanced, flavorful, and perfect for meal prep or family dinners.
Ingredients
- 1 lb boneless, skinless chicken breast, cut into 1-inch pieces
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- ½ tsp salt
- ½ tsp black pepper
- 1 cup dry orzo pasta
- 3 cups low-sodium chicken broth
- 1 cup fresh spinach leaves
- ½ cup cherry tomatoes, halved
- ¼ cup crumbled feta cheese
- Juice of ½ lemon
- Fresh parsley, chopped (for garnish)
Instructions
- Toss chicken with garlic powder, paprika, salt, and pepper. Heat olive oil in a large skillet over medium-high heat and sear chicken for 4–5 minutes until golden and cooked through. Remove and set aside.
- Add dry orzo to the same skillet and toast for 2 minutes, stirring constantly.
- Pour in chicken broth, scraping up browned bits. Bring to a simmer and cook until orzo is al dente, about 8–10 minutes.
- Return chicken to the skillet, add spinach and tomatoes, and stir until spinach wilts.
- Squeeze lemon juice over the dish and top with feta and parsley before serving.
Notes
Toast the orzo before adding broth for deeper flavor. Use pre-cooked chicken to cut cooking time in half. For gluten-free, use gluten-free orzo or small pasta.
- Prep Time: 10
- Cook Time: 20
- Category: Dinner
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1.5 cups
- Calories: 420
- Sugar: 3
- Sodium: 620
- Fat: 11
- Saturated Fat: 3
- Unsaturated Fat: 7
- Trans Fat: 0
- Carbohydrates: 38
- Fiber: 3
- Protein: 35
- Cholesterol: 75
Keywords: high protein chicken orzo, healthy chicken pasta, one-pan chicken dinner
