This high-protein chicken orzo recipe is a wholesome, hearty dish packed with tender chicken, flavorful orzo pasta, and a medley of fresh ingredients. Perfect for a quick dinner or meal prep, this recipe combines bold flavors with balanced nutrition in every bite.
Why You’ll Love This Recipe?
- High in Protein: Lean chicken and nutritious orzo provide a protein boost, perfect for post-workout meals or maintaining energy throughout the day.
- Quick and Easy: Comes together in under 30 minutes, making it ideal for busy weeknights.
- Versatile and Customizable: Adapt the veggies, spices, or proteins to suit your taste.
Ingredients
(Note: Full ingredient list is in the recipe card below.)
- Chicken Breasts or Thighs: Juicy and packed with lean protein.
- Orzo Pasta: A rice-shaped pasta that absorbs flavors beautifully.
- Vegetables: Onions, bell peppers, spinach, and tomatoes for vibrant colors and nutrients.
- Chicken Broth: Enhances the flavor and keeps the orzo moist.
- Spices and Herbs: Garlic, oregano, and a sprinkle of red pepper flakes for depth and warmth.
Directions
- Cook the Chicken: Season the chicken with salt, pepper, and oregano. Sauté in a skillet until golden and fully cooked. Remove and set aside.
- Sauté Aromatics: In the same skillet, add onions and garlic. Cook until fragrant.
- Add Veggies and Orzo: Stir in diced bell peppers and orzo pasta. Toast for 2-3 minutes for a nutty flavor.
- Simmer: Pour in chicken broth and diced tomatoes. Let the orzo cook and absorb the liquid, stirring occasionally.
- Combine and Finish: Add cooked chicken and spinach. Mix until the spinach wilts and everything is well combined.
- Serve: Plate the orzo and chicken mixture, garnished with fresh parsley and a sprinkle of Parmesan cheese if desired.
Expert Tips and Tricks
- Toast the Orzo: Toasting the orzo in the pan enhances its flavor.
- Use Fresh Herbs: Swap dried herbs with fresh ones for a burst of flavor.
- Rest the Dish: Let the dish sit for 5 minutes before serving to allow the flavors to meld.
Recipe Variations and Possible Substitutions
- Protein: Swap chicken for shrimp, turkey, or plant-based meat alternatives.
- Vegetables: Add zucchini, mushrooms, or broccoli for variety.
- Spices: Adjust the heat level with more red pepper flakes or add smoked paprika for a smoky twist.
Serving and Pairing Suggestions
- Serve with a side of garlic bread or a crisp green salad for a complete meal.
- Pair with a light white wine, such as Sauvignon Blanc, or a refreshing iced tea.
Storage and Reheating Tips
- Refrigeration: Store leftovers in an airtight container for up to 3 days.
- Reheating: Reheat gently on the stove or in the microwave, adding a splash of chicken broth to maintain moisture.
- Freezing: Freeze for up to 2 months, but note the orzo may soften slightly upon reheating.
FAQs
1. Can I use whole wheat orzo?
Yes, whole wheat orzo is a great option for added fiber and nutrients.
2. How do I prevent the orzo from sticking together?
Stir occasionally while cooking, and don’t overcook the orzo.
3. Can I make this dish dairy-free?
Absolutely, just skip the Parmesan cheese or use a dairy-free alternative.
4. What other herbs work well in this dish?
Fresh basil, thyme, or rosemary can complement the flavors beautifully.
Conclusion
This high-protein chicken orzo dish is a meal you’ll want to keep on repeat. It’s easy, delicious, and satisfying, perfect for a busy weeknight or a cozy weekend dinner. Get ready to savor the comforting blend of textures and flavors!
Print
High Protein Chicken Orzo
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Dinner
- Method: One-Pot
- Cuisine: Mediterranean
Description
A delicious and satisfying dish packed with tender chicken, protein-rich orzo, and vibrant vegetables. Perfect for meal prep or a comforting dinner, this one-pot recipe is simple, flavorful, and nutritious!
Ingredients
- 1 lb (450g) chicken breast, diced
- 1 cup orzo pasta
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 cups chicken broth
- 1 cup cherry tomatoes, halved
- 1 cup spinach or kale, chopped
- 1/2 cup Parmesan cheese, grated (optional)
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh parsley or basil for garnish
Instructions
- Heat 1 tablespoon of olive oil in a large skillet over medium heat. Season the diced chicken with paprika, salt, and pepper, then add to the skillet. Cook for 6–8 minutes, stirring occasionally, until golden and cooked through. Remove from the skillet and set aside.
- In the same skillet, add the remaining olive oil and sauté the onion until translucent, about 2–3 minutes. Add the garlic and cook for another minute until fragrant.
- Stir in the orzo and cook for 1–2 minutes to lightly toast it.
- Pour in the chicken broth and bring to a simmer. Cover and cook for 8–10 minutes, stirring occasionally, until the orzo is tender and most of the liquid is absorbed.
- Return the cooked chicken to the skillet, along with the cherry tomatoes and spinach. Stir until the spinach is wilted and everything is heated through.
- Stir in the Parmesan cheese, if using, and adjust seasonings to taste.
- Garnish with fresh parsley or basil before serving.
Notes
- Swap spinach for arugula or kale for a different twist.
- For an extra boost of protein, add a can of rinsed and drained chickpeas.
- This dish pairs wonderfully with a side salad or crusty bread.
Nutrition
- Serving Size: ~1¼ cups
- Calories: ~400
- Sugar: 3g
- Sodium: 600mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 3g
- Protein: 34g
- Cholesterol: 75mg