Family-Favorite Hearty High Protein Chicken Orzo Recipe

Weeknight dinners demand quick, nourishing meals that satisfy hungry appetites with hearty high protein chicken orzo.

This comforting dish combines tender chicken and perfectly cooked pasta in a delightful one-pan wonder.

Proteins pack a serious punch, making every bite both delicious and nutritious.

The orzo provides a silky, smooth texture that complements the succulent chicken pieces.

Herbs and seasonings dance through the dish, creating layers of robust flavor.

Home cooks appreciate how effortlessly this recipe comes together in under 30 minutes.

Each forkful promises a balanced meal that will energize and delight your taste buds.

Quick Recipe Overview

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Calories: 550 kcal

Servings: 4

High Protein Chicken Orzo Ingredient List

• Chicken Breast: Lean protein powerhouse that gives the dish substantial muscle-building nutrients, choose fresh, boneless cuts for even cooking.
• Greek Yogurt: Creamy protein booster that adds tangy richness, select full-fat versions for maximum smoothness.
• Parmesan Cheese: Salty umami enhancer that provides extra protein punch, opt for freshly grated cheese for deeper flavor.

• Chicken Broth: Savory liquid base that infuses depth, select low-sodium versions to control overall saltiness.
• Milk: Silky binding agent that creates creamy consistency, whole milk works best for richness.

• Onion: Foundational flavor builder that adds sweetness, choose yellow onions for classic taste.
• Garlic: Intense flavor amplifier that provides depth, fresh garlic cloves deliver most robust taste.
• Baby Spinach or Kale: Nutritious green element adding color and minerals, select crisp, vibrant leaves.

• Olive Oil: Healthy cooking fat that enables beautiful browning, extra virgin provides best flavor.
• Garlic Powder: Concentrated seasoning for consistent flavor distribution.
• Paprika: Warm, slightly sweet spice that adds color and complexity.
• Oregano: Herbaceous Mediterranean touch that complements chicken perfectly.
• Salt: Essential flavor enhancer, use kosher or sea salt for clean taste.
• Black Pepper: Sharp spice that brightens overall dish, freshly ground offers most vibrant profile.
• Fresh Parsley: Bright finishing herb that adds fresh garnish, choose flat-leaf variety for.

Tools to Cook Chicken Orzo with Protein Power

• Large Skillet or Pot: Essential for cooking chicken, sautéing aromatics, and preparing the entire dish.
• Cutting Board: Needed for prepping ingredients like onion and garlic.
• Chef's Knife: Perfect for chopping and mincing ingredients.
• Measuring Spoons: Helps accurately measure spices and seasonings.
• Measuring Cups: Great for portioning out broth, milk, and orzo.
• Wooden Spoon or Spatula: Ideal for stirring and combining ingredients while cooking.
• Serving Spoon: Used for plating and serving the final dish.

How to Make Chicken Orzo That’s Nutritious and Filling

• Sear Chicken Pieces

Warm a skillet over medium-high heat with olive oil. Sprinkle chicken with herbs and spices, creating a flavorful coating. Cook chicken until golden and thoroughly done, then set aside.

• Build Flavor Base

In the same pan, sauté diced onions until they become translucent and soft. Add minced garlic, allowing its aromatic essence to release and fill the kitchen with delightful scents.

• Transform Orzo

Tumble orzo into the pan, letting it toast briefly to deepen its nutty flavor. Pour in chicken broth and milk, creating a creamy liquid bath. Simmer gently, stirring occasionally, until orzo reaches a tender, luscious texture.

• Create One-Pan

Reunite the cooked chicken with the orzo. Fold in fresh leafy greens, watching them wilt and integrate into the dish. Stir in Parmesan and creamy yogurt, creating a rich, velvety sauce that embraces all ingredients.

• Plate and Celebrate

Sprinkle fresh herbs on top for a burst of color and freshness. Serve immediately, enjoying a protein-packed meal that combines comfort and nutrition in every delectable bite.

Tips to Keep Chicken Orzo Balanced and Tasty

• Toast the orzo briefly before adding liquid to enhance its nutty flavor and prevent mushiness.
• Swap chicken for canned tuna, shredded turkey, or cubed tofu to keep the high-protein profile while adding variety.
• Replace Greek yogurt and Parmesan with nutritional yeast or dairy-free alternatives for lactose-intolerant or vegan diners. Use coconut milk instead of regular milk for a creamy consistency.
• This dish stores beautifully in refrigerator for 3-4 days. Store chicken and orzo separately to maintain optimal texture, and reheat gently with a splash of broth to prevent drying out.
• Experiment with different greens like Swiss chard, arugula, or mix multiple leafy vegetables to boost nutritional value and add interesting flavor layers.

Serve Chicken Orzo with Fresh Herbs or Lemon

• Flavor Explosion Plate: Top each serving with crispy bacon bits, sliced green onions, and a sprinkle of red pepper flakes for an extra kick of taste and texture.
• Mediterranean Companion: Serve alongside a quick Greek salad with cucumber, tomatoes, feta cheese, and a light olive oil drizzle to complement the chicken orzo's flavors.
• Protein Power Bowl: Transform the dish into a complete meal by adding roasted chickpeas or a soft-boiled egg on top, increasing the protein content and creating a more substantial dining experience.
• Fresh Herb Finish: Scatter fresh basil or dill over the dish just before serving to introduce a bright, aromatic element that elevates the overall taste profile.

Store This Dish for Healthy Meal Preps

• Transfer leftovers into airtight containers within 2 hours of cooking. Properly sealed meals stay fresh for 3-4 days in the refrigerator, maintaining optimal taste and texture.
• Separate chicken and orzo before freezing to prevent soggy texture. Pack in freezer-safe containers, removing excess air. Frozen meals remain delicious for up to 2 months. Thaw overnight in refrigerator before reheating.
• Warm portions in microwave with splash of chicken broth to restore moisture. Stir frequently and heat in 30-second intervals, preventing dry or rubbery chicken. Aim for internal temperature of 165°F for food safety.
• Prepare larger batches during weekends. Portion into individual containers for quick grab-and-go lunches. Add fresh herbs or extra Parmesan when serving to refresh flavors and enhance presentation.

FAQs

• Is orzo the same as rice?

No, orzo is a small, rice-shaped pasta made from wheat flour, while rice is a grain. Orzo looks similar to rice but has a different texture and cooking method.

• Can I use different protein sources in this recipe?

Yes, you can substitute chicken with other proteins like shrimp, tofu, or ground turkey. Just adjust cooking times accordingly to ensure proper doneness.

• How do I prevent orzo from becoming mushy?

Stir occasionally while cooking and avoid overcooking. Use the recommended liquid ratio and cook just until tender, typically 8-10 minutes. Check texture frequently during the last few minutes of cooking.

• Is this recipe gluten-free?

No, orzo contains wheat, so it’s not gluten-free. For a gluten-free alternative, use rice or gluten-free pasta varieties like quinoa or rice-based pasta.

Hearty High Protein Chicken Orzo Recipe

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4.8 from 16 reviews

• Total Time: 30 minutes
• Yield: 5 1x

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Description

Greek-inspired Chicken Orzo delivers Mediterranean comfort with lean protein and wholesome ingredients. Savory chicken and tender pasta combine in a simple, nutritious meal perfect for quick weeknight dinners. You’ll love this flavorful dish that brings Mediterranean warmth to your table.

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Ingredients

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• 1 lb (450g) boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
• 1 cup (100g) baby spinach or kale
• 1 cup (200g) orzo pasta (whole wheat for extra protein, if available)
• ½ cup (50g) grated Parmesan cheese
• ½ cup (120g) plain Greek yogurt (optional, for creaminess)
• 2 cups (480ml) chicken broth
• 1 cup (240ml) milk or unsweetened almond milk
• 2 tbsps olive oil
• 1 tsp garlic powder
• 1 tsp paprika
• ½ tsp dried oregano
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• ¼ cup (25g) fresh parsley, chopped, for garnish
• Salt and pepper, to taste

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Instructions

1. Seasoning Preparation: Blend garlic powder, paprika, oregano, salt, and pepper to coat chicken evenly.
2. Searing Chicken: Heat olive oil in a large skillet over medium-high heat and cook chicken until golden-brown and fully cooked, then set aside.
3. Aromatic Base: In the same skillet, sauté diced onions until translucent, add minced garlic, and lightly toast orzo to enhance its flavor.
4. Liquid Integration: Pour chicken broth and milk into the skillet, allowing orzo to simmer and absorb the creamy liquid for 8-10 minutes.
5. Final Composition: Reintroduce cooked chicken, fold in baby spinach or kale until wilted, then incorporate Parmesan cheese and Greek yogurt to create a rich, creamy texture.
6. Finishing Touches: Adjust seasoning with salt and pepper, garnish with fresh parsley and extra Parmesan cheese, then serve immediately.

Notes

Optimize Chicken Browning: Ensure dry chicken surface before searing to achieve perfect golden-brown exterior, preventing steaming and promoting caramelization.

Control Orzo Texture: Stir frequently during cooking to prevent sticking and achieve creamy, al dente consistency without becoming mushy or overcooked.

Boost Protein Variation: Substitute chicken with tofu, lean turkey, or plant-based protein alternatives for dietary flexibility while maintaining dish’s nutritional profile.

Enhance Flavor Depth: Toast orzo briefly before adding liquid to develop deeper, nuttier undertones and introduce complexity to the overall taste experience.

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Lunch, Dinner
• Method: Sautéing
• Cuisine: Mediterranean

Nutrition

• Serving Size: 5
• Calories: 430
• Sugar: 3g
• Sodium: 450mg
• Fat: 16g
• Saturated Fat: 4g
• Unsaturated Fat: 10g
• Trans Fat: 0g
• Carbohydrates: 42g
• Fiber: 3g
• Protein: 36g
• Cholesterol: 85mg