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High Protein Chicken Orzo Delicious and Easy Meal

by on May 1, 2025

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Looking for a meal that’s both tasty and packed with protein? You’re in the right place! This High Protein Chicken Orzo recipe is easy to make and full of fresh flavors. In this article, I’ll walk you through every step, from selecting your ingredients to serving up a delicious dish. Let’s dive into the quick and healthy world of chicken orzo!

- 1 cup orzo pasta - 2 boneless, skinless chicken breasts, diced - 1 tablespoon olive oil - 1 cup cherry tomatoes, halved - 1 cup baby spinach - 1/2 cup feta cheese, crumbled - 2 garlic cloves, minced - 1 teaspoon dried oregano - 1 teaspoon paprika - Salt and pepper to taste - Fresh parsley, chopped (for garnish) - 2 1/2 cups low-sodium chicken broth High Protein Chicken Orzo uses simple yet fresh ingredients. Each gives flavor and nutrition. High Protein Chicken Orzo is packed with protein. Chicken breasts offer lean protein. One serving has about 30 grams of protein. Orzo adds carbs for energy. This dish has about 400 calories per serving. It includes healthy fats from olive oil and feta. The spinach and tomatoes add vitamins and minerals. Eating this dish supports muscle health and gives energy. The fresh veggies boost your immune system. Each ingredient helps you feel good and stay full! {{ingredient_image_1}} To make High Protein Chicken Orzo, start by preparing your ingredients. Gather: - 1 cup orzo pasta - 2 boneless, skinless chicken breasts, diced - 1 tablespoon olive oil - 1 cup cherry tomatoes, halved - 1 cup baby spinach - 1/2 cup feta cheese, crumbled - 2 garlic cloves, minced - 1 teaspoon dried oregano - 1 teaspoon paprika - Salt and pepper to taste - Fresh parsley, chopped (for garnish) - 2 1/2 cups low-sodium chicken broth Next, cook the chicken. In a large pot, heat the olive oil over medium heat. Add the diced chicken, and season it with salt, pepper, paprika, and oregano. Sauté the chicken for about 5 to 7 minutes until it is golden brown and cooked through. Once done, remove the chicken from the pot and set it aside. Now, let’s sauté the garlic and add broth. In the same pot, add the minced garlic. Cook it for about 1 minute until it smells good. Be careful not to let it burn. After that, pour in the chicken broth and bring it to a boil. Once boiling, it's time to add the orzo pasta. Cook it according to the package instructions, which usually takes around 8 to 10 minutes. Check for al dente texture. When the orzo has about 2 minutes left, stir in the cherry tomatoes and baby spinach. Keep cooking until the spinach wilts and the tomatoes soften. Now, return the cooked chicken to the pot. Mix everything together well. Taste and adjust the seasoning with more salt or pepper if you like. Remove the pot from heat. Fold in the crumbled feta cheese, letting it melt slightly into the dish. This adds a creamy texture and great flavor. Serve hot and garnish with fresh chopped parsley. Enjoy this tasty and easy meal! - Cook chicken until golden brown for great flavor. This takes about 5-7 minutes. - Avoid overcrowding the pot when cooking chicken. This helps it cook evenly. - To get orzo just right, check it a minute early. You want it slightly firm or al dente. - Stir the orzo during cooking. This keeps it from sticking together. - Add fresh herbs like basil or thyme for a bright taste. - To kick up the flavor, try adding crushed red pepper or lemon zest. - Adjust seasoning with salt and pepper to match your taste. Always taste before serving. - Mix in garlic powder or onion powder for an extra flavor boost. - Pair this dish with a light salad. A simple green salad works well. - Serve with crusty bread for a hearty meal. - Enjoy with a glass of white wine. A Sauvignon Blanc complements the flavors nicely. - For non-alcoholic options, try sparkling water with a slice of lemon. Pro Tips Perfectly Cooked Chicken: Ensure your chicken pieces are evenly sized for consistent cooking. This prevents some pieces from being overcooked while others remain undercooked. Flavor Boost: To enhance the depth of flavor, consider marinating the chicken in olive oil, garlic, and herbs for at least 30 minutes before cooking. Orzo Cooking Tip: Stir the orzo occasionally while it cooks to prevent it from sticking together. This ensures a light and fluffy texture. Feta Melting: For a creamier texture, add the feta cheese at the very end of cooking and let it sit covered for a few minutes to melt slightly into the dish. {{image_2}} Here are some great ways to change up the protein in your dish. You can use turkey or even shrimp instead of chicken. They both cook quickly and taste delicious. For a vegetarian option, try using chickpeas or lentils. They add great protein and fiber to the meal. Cheese can change the whole taste of your dish. Try goat cheese or mozzarella instead of feta. Each cheese brings its own flavor. You can also add spices for a unique twist. Try cumin, coriander, or even a pinch of chili powder. These spices can really change the flavor profile. Using fresh, seasonal vegetables makes this dish even better. In spring, add asparagus or peas. In summer, zucchini or bell peppers work well. In fall, consider adding squash or kale. Each season offers different flavors that can enhance your meal. Adjust the recipe to match what’s fresh and available. To store leftovers, let the dish cool to room temperature. Then, place it in an airtight container. Make sure to seal it well to keep it fresh. In the fridge, the High Protein Chicken Orzo lasts about 3 to 4 days. Always check for any off odors or changes in color before eating. For freezing, divide the orzo into smaller portions. Use freezer-safe containers or bags to prevent freezer burn. Squeeze out as much air as possible to help keep the food safe. You can freeze it for up to 3 months. When you're ready to eat, thaw it overnight in the fridge. Reheat it gently on the stove or in the microwave. Add a splash of chicken broth if it seems dry. You can prepare this dish in advance for easy meals. Cook a large batch and portion it into single servings. This makes it easy to grab and go during busy days. You can store these portions in the fridge or freezer. Try to label each container with the date so you know when to use it. Can I make this dish gluten-free? Yes! You can use gluten-free orzo or any gluten-free pasta. Rice or quinoa also works well. Just cook it according to the package instructions. How can I increase the protein content further? You can add more chicken or include beans like chickpeas. Tofu or lentils are great options too. Also, using Greek yogurt as a topping adds protein. What can I substitute for orzo? You can use any small pasta like ditalini or acini di pepe. If you want a grain, try couscous or farro for a different texture. How long does it take to cook chicken? It takes about 5-7 minutes to cook diced chicken. Ensure it reaches an internal temperature of 165°F (75°C) to be safe. Can I serve this dish cold? Yes, you can. It makes a great cold salad too. Just let it cool and mix in some extra veggies. What are some good toppings? Fresh herbs like basil or cilantro add flavor. You can also sprinkle more feta or add a squeeze of lemon for brightness. This article explored a delicious high-protein chicken orzo recipe. We covered key ingredients, their health benefits, and how to prepare your dish step-by-step. You learned tips to enhance flavor and explored variations for every taste. Proper storage and meal prep ideas can save you time. Remember, cooking is flexible and fun! Don’t hesitate to experiment with your favorite flavors. Enjoy making this dish and sharing it with others. Your kitchen creations can bring joy to your table.

Why I Love This Recipe

  1. High Protein Content: This dish is packed with protein from the chicken and feta, making it a perfect meal for muscle recovery and energy.
  2. Quick and Easy: With a total cooking time of just 30 minutes, this recipe is perfect for busy weeknights when you need something delicious and healthy.
  3. One-Pot Wonder: Cooking everything in one pot not only saves time on cleanup but also allows all the flavors to meld beautifully together.
  4. Customizable: You can easily swap ingredients or add your favorite vegetables, making it versatile for different tastes and dietary preferences.

Ingredients

List of Main Ingredients

– 1 cup orzo pasta

– 2 boneless, skinless chicken breasts, diced

– 1 tablespoon olive oil

– 1 cup cherry tomatoes, halved

– 1 cup baby spinach

– 1/2 cup feta cheese, crumbled

– 2 garlic cloves, minced

– 1 teaspoon dried oregano

– 1 teaspoon paprika

– Salt and pepper to taste

– Fresh parsley, chopped (for garnish)

– 2 1/2 cups low-sodium chicken broth

High Protein Chicken Orzo uses simple yet fresh ingredients. Each gives flavor and nutrition.

Nutritional Information

High Protein Chicken Orzo is packed with protein. Chicken breasts offer lean protein. One serving has about 30 grams of protein. Orzo adds carbs for energy.

This dish has about 400 calories per serving. It includes healthy fats from olive oil and feta. The spinach and tomatoes add vitamins and minerals.

Eating this dish supports muscle health and gives energy. The fresh veggies boost your immune system. Each ingredient helps you feel good and stay full!

Step-by-Step Instructions

Preparation Steps

To make High Protein Chicken Orzo, start by preparing your ingredients. Gather:

– 1 cup orzo pasta

– 2 boneless, skinless chicken breasts, diced

– 1 tablespoon olive oil

– 1 cup cherry tomatoes, halved

– 1 cup baby spinach

– 1/2 cup feta cheese, crumbled

– 2 garlic cloves, minced

– 1 teaspoon dried oregano

– 1 teaspoon paprika

– Salt and pepper to taste

– Fresh parsley, chopped (for garnish)

– 2 1/2 cups low-sodium chicken broth

Next, cook the chicken. In a large pot, heat the olive oil over medium heat. Add the diced chicken, and season it with salt, pepper, paprika, and oregano. Sauté the chicken for about 5 to 7 minutes until it is golden brown and cooked through. Once done, remove the chicken from the pot and set it aside.

Cooking Process

Now, let’s sauté the garlic and add broth. In the same pot, add the minced garlic. Cook it for about 1 minute until it smells good. Be careful not to let it burn. After that, pour in the chicken broth and bring it to a boil.

Once boiling, it’s time to add the orzo pasta. Cook it according to the package instructions, which usually takes around 8 to 10 minutes. Check for al dente texture. When the orzo has about 2 minutes left, stir in the cherry tomatoes and baby spinach. Keep cooking until the spinach wilts and the tomatoes soften.

Finishing Touches

Now, return the cooked chicken to the pot. Mix everything together well. Taste and adjust the seasoning with more salt or pepper if you like.

Remove the pot from heat. Fold in the crumbled feta cheese, letting it melt slightly into the dish. This adds a creamy texture and great flavor.

Serve hot and garnish with fresh chopped parsley. Enjoy this tasty and easy meal!

Tips & Tricks

Cooking Tips

– Cook chicken until golden brown for great flavor. This takes about 5-7 minutes.

– Avoid overcrowding the pot when cooking chicken. This helps it cook evenly.

– To get orzo just right, check it a minute early. You want it slightly firm or al dente.

– Stir the orzo during cooking. This keeps it from sticking together.

Enhancing Flavor

– Add fresh herbs like basil or thyme for a bright taste.

– To kick up the flavor, try adding crushed red pepper or lemon zest.

– Adjust seasoning with salt and pepper to match your taste. Always taste before serving.

– Mix in garlic powder or onion powder for an extra flavor boost.

Serving Suggestions

– Pair this dish with a light salad. A simple green salad works well.

– Serve with crusty bread for a hearty meal.

– Enjoy with a glass of white wine. A Sauvignon Blanc complements the flavors nicely.

– For non-alcoholic options, try sparkling water with a slice of lemon.

Pro Tips

  1. Perfectly Cooked Chicken: Ensure your chicken pieces are evenly sized for consistent cooking. This prevents some pieces from being overcooked while others remain undercooked.
  2. Flavor Boost: To enhance the depth of flavor, consider marinating the chicken in olive oil, garlic, and herbs for at least 30 minutes before cooking.
  3. Orzo Cooking Tip: Stir the orzo occasionally while it cooks to prevent it from sticking together. This ensures a light and fluffy texture.
  4. Feta Melting: For a creamier texture, add the feta cheese at the very end of cooking and let it sit covered for a few minutes to melt slightly into the dish.

Variations

Ingredient Swaps

Here are some great ways to change up the protein in your dish. You can use turkey or even shrimp instead of chicken. They both cook quickly and taste delicious. For a vegetarian option, try using chickpeas or lentils. They add great protein and fiber to the meal.

Flavor Variations

Cheese can change the whole taste of your dish. Try goat cheese or mozzarella instead of feta. Each cheese brings its own flavor. You can also add spices for a unique twist. Try cumin, coriander, or even a pinch of chili powder. These spices can really change the flavor profile.

Seasonal Ingredients

Using fresh, seasonal vegetables makes this dish even better. In spring, add asparagus or peas. In summer, zucchini or bell peppers work well. In fall, consider adding squash or kale. Each season offers different flavors that can enhance your meal. Adjust the recipe to match what’s fresh and available.

Storage Info

Refrigeration

To store leftovers, let the dish cool to room temperature. Then, place it in an airtight container. Make sure to seal it well to keep it fresh. In the fridge, the High Protein Chicken Orzo lasts about 3 to 4 days. Always check for any off odors or changes in color before eating.

Freezing

For freezing, divide the orzo into smaller portions. Use freezer-safe containers or bags to prevent freezer burn. Squeeze out as much air as possible to help keep the food safe. You can freeze it for up to 3 months. When you’re ready to eat, thaw it overnight in the fridge. Reheat it gently on the stove or in the microwave. Add a splash of chicken broth if it seems dry.

Meal Prep Ideas

You can prepare this dish in advance for easy meals. Cook a large batch and portion it into single servings. This makes it easy to grab and go during busy days. You can store these portions in the fridge or freezer. Try to label each container with the date so you know when to use it.

FAQs

Common Questions about High Protein Chicken Orzo

Can I make this dish gluten-free?

Yes! You can use gluten-free orzo or any gluten-free pasta. Rice or quinoa also works well. Just cook it according to the package instructions.

How can I increase the protein content further?

You can add more chicken or include beans like chickpeas. Tofu or lentils are great options too. Also, using Greek yogurt as a topping adds protein.

Cooking Questions

What can I substitute for orzo?

You can use any small pasta like ditalini or acini di pepe. If you want a grain, try couscous or farro for a different texture.

How long does it take to cook chicken?

It takes about 5-7 minutes to cook diced chicken. Ensure it reaches an internal temperature of 165°F (75°C) to be safe.

Serving Questions

Can I serve this dish cold?

Yes, you can. It makes a great cold salad too. Just let it cool and mix in some extra veggies.

What are some good toppings?

Fresh herbs like basil or cilantro add flavor. You can also sprinkle more feta or add a squeeze of lemon for brightness.

This article explored a delicious high-protein chicken orzo recipe. We covered key ingredients, their health benefits, and how to prepare your dish step-by-step. You learned tips to enhance flavor and explored variations for every taste. Proper storage and meal prep ideas can save you time. Remember, cooking is flexible and fun! Don’t hesitate to experiment with your favorite flavors. Enjoy making this dish and sharing it with others. Your kitchen creations can bring joy to your tabl

- 1 cup orzo pasta - 2 boneless, skinless chicken breasts, diced - 1 tablespoon olive oil - 1 cup cherry tomatoes, halved - 1 cup baby spinach - 1/2 cup feta cheese, crumbled - 2 garlic cloves, minced - 1 teaspoon dried oregano - 1 teaspoon paprika - Salt and pepper to taste - Fresh parsley, chopped (for garnish) - 2 1/2 cups low-sodium chicken broth High Protein Chicken Orzo uses simple yet fresh ingredients. Each gives flavor and nutrition. High Protein Chicken Orzo is packed with protein. Chicken breasts offer lean protein. One serving has about 30 grams of protein. Orzo adds carbs for energy. This dish has about 400 calories per serving. It includes healthy fats from olive oil and feta. The spinach and tomatoes add vitamins and minerals. Eating this dish supports muscle health and gives energy. The fresh veggies boost your immune system. Each ingredient helps you feel good and stay full! {{ingredient_image_1}} To make High Protein Chicken Orzo, start by preparing your ingredients. Gather: - 1 cup orzo pasta - 2 boneless, skinless chicken breasts, diced - 1 tablespoon olive oil - 1 cup cherry tomatoes, halved - 1 cup baby spinach - 1/2 cup feta cheese, crumbled - 2 garlic cloves, minced - 1 teaspoon dried oregano - 1 teaspoon paprika - Salt and pepper to taste - Fresh parsley, chopped (for garnish) - 2 1/2 cups low-sodium chicken broth Next, cook the chicken. In a large pot, heat the olive oil over medium heat. Add the diced chicken, and season it with salt, pepper, paprika, and oregano. Sauté the chicken for about 5 to 7 minutes until it is golden brown and cooked through. Once done, remove the chicken from the pot and set it aside. Now, let’s sauté the garlic and add broth. In the same pot, add the minced garlic. Cook it for about 1 minute until it smells good. Be careful not to let it burn. After that, pour in the chicken broth and bring it to a boil. Once boiling, it's time to add the orzo pasta. Cook it according to the package instructions, which usually takes around 8 to 10 minutes. Check for al dente texture. When the orzo has about 2 minutes left, stir in the cherry tomatoes and baby spinach. Keep cooking until the spinach wilts and the tomatoes soften. Now, return the cooked chicken to the pot. Mix everything together well. Taste and adjust the seasoning with more salt or pepper if you like. Remove the pot from heat. Fold in the crumbled feta cheese, letting it melt slightly into the dish. This adds a creamy texture and great flavor. Serve hot and garnish with fresh chopped parsley. Enjoy this tasty and easy meal! - Cook chicken until golden brown for great flavor. This takes about 5-7 minutes. - Avoid overcrowding the pot when cooking chicken. This helps it cook evenly. - To get orzo just right, check it a minute early. You want it slightly firm or al dente. - Stir the orzo during cooking. This keeps it from sticking together. - Add fresh herbs like basil or thyme for a bright taste. - To kick up the flavor, try adding crushed red pepper or lemon zest. - Adjust seasoning with salt and pepper to match your taste. Always taste before serving. - Mix in garlic powder or onion powder for an extra flavor boost. - Pair this dish with a light salad. A simple green salad works well. - Serve with crusty bread for a hearty meal. - Enjoy with a glass of white wine. A Sauvignon Blanc complements the flavors nicely. - For non-alcoholic options, try sparkling water with a slice of lemon. Pro Tips Perfectly Cooked Chicken: Ensure your chicken pieces are evenly sized for consistent cooking. This prevents some pieces from being overcooked while others remain undercooked. Flavor Boost: To enhance the depth of flavor, consider marinating the chicken in olive oil, garlic, and herbs for at least 30 minutes before cooking. Orzo Cooking Tip: Stir the orzo occasionally while it cooks to prevent it from sticking together. This ensures a light and fluffy texture. Feta Melting: For a creamier texture, add the feta cheese at the very end of cooking and let it sit covered for a few minutes to melt slightly into the dish. {{image_2}} Here are some great ways to change up the protein in your dish. You can use turkey or even shrimp instead of chicken. They both cook quickly and taste delicious. For a vegetarian option, try using chickpeas or lentils. They add great protein and fiber to the meal. Cheese can change the whole taste of your dish. Try goat cheese or mozzarella instead of feta. Each cheese brings its own flavor. You can also add spices for a unique twist. Try cumin, coriander, or even a pinch of chili powder. These spices can really change the flavor profile. Using fresh, seasonal vegetables makes this dish even better. In spring, add asparagus or peas. In summer, zucchini or bell peppers work well. In fall, consider adding squash or kale. Each season offers different flavors that can enhance your meal. Adjust the recipe to match what’s fresh and available. To store leftovers, let the dish cool to room temperature. Then, place it in an airtight container. Make sure to seal it well to keep it fresh. In the fridge, the High Protein Chicken Orzo lasts about 3 to 4 days. Always check for any off odors or changes in color before eating. For freezing, divide the orzo into smaller portions. Use freezer-safe containers or bags to prevent freezer burn. Squeeze out as much air as possible to help keep the food safe. You can freeze it for up to 3 months. When you're ready to eat, thaw it overnight in the fridge. Reheat it gently on the stove or in the microwave. Add a splash of chicken broth if it seems dry. You can prepare this dish in advance for easy meals. Cook a large batch and portion it into single servings. This makes it easy to grab and go during busy days. You can store these portions in the fridge or freezer. Try to label each container with the date so you know when to use it. Can I make this dish gluten-free? Yes! You can use gluten-free orzo or any gluten-free pasta. Rice or quinoa also works well. Just cook it according to the package instructions. How can I increase the protein content further? You can add more chicken or include beans like chickpeas. Tofu or lentils are great options too. Also, using Greek yogurt as a topping adds protein. What can I substitute for orzo? You can use any small pasta like ditalini or acini di pepe. If you want a grain, try couscous or farro for a different texture. How long does it take to cook chicken? It takes about 5-7 minutes to cook diced chicken. Ensure it reaches an internal temperature of 165°F (75°C) to be safe. Can I serve this dish cold? Yes, you can. It makes a great cold salad too. Just let it cool and mix in some extra veggies. What are some good toppings? Fresh herbs like basil or cilantro add flavor. You can also sprinkle more feta or add a squeeze of lemon for brightness. This article explored a delicious high-protein chicken orzo recipe. We covered key ingredients, their health benefits, and how to prepare your dish step-by-step. You learned tips to enhance flavor and explored variations for every taste. Proper storage and meal prep ideas can save you time. Remember, cooking is flexible and fun! Don’t hesitate to experiment with your favorite flavors. Enjoy making this dish and sharing it with others. Your kitchen creations can bring joy to your table.

High Protein Chicken Orzo

A nutritious and filling dish featuring orzo pasta, chicken, and fresh vegetables.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 350 kcal

Ingredients
  

  • 1 cup orzo pasta
  • 2 pieces boneless, skinless chicken breasts, diced
  • 1 tablespoon olive oil
  • 1 cup cherry tomatoes, halved
  • 1 cup baby spinach
  • 0.5 cup feta cheese, crumbled
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon paprika
  • to taste salt and pepper
  • for garnish fresh parsley, chopped
  • 2.5 cups low-sodium chicken broth

Instructions
 

  • In a large pot, heat the olive oil over medium heat. Add the diced chicken and season with salt, pepper, paprika, and oregano. Sauté until the chicken is cooked through and golden brown, about 5-7 minutes. Remove the chicken from the pot and set aside.
  • In the same pot, add the minced garlic and cook for 1 minute until fragrant. Be careful not to burn it.
  • Pour in the chicken broth and bring it to a boil. Once boiling, add the orzo pasta and cook according to package instructions, usually around 8-10 minutes, until the pasta is al dente.
  • When the orzo has about 2 minutes left to cook, stir in the cherry tomatoes and baby spinach. Continue to cook until the spinach has wilted and the tomatoes are slightly softened.
  • Return the cooked chicken to the pot and mix everything together well. Adjust seasoning with more salt and pepper if needed.
  • Remove from heat and fold in the crumbled feta cheese, allowing it to melt slightly into the mixture.
  • Serve hot, garnished with fresh chopped parsley.

Notes

Feel free to add more vegetables or adjust seasoning to your taste.
Keyword chicken, healthy, high protein, orzo, pasta

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