Introduction
Looking for a meal that’s comforting, nutritious, and packed with protein? This High Protein Chicken Orzo is your new weeknight hero. With tender chicken, protein-rich orzo, and vibrant veggies in a light yet creamy sauce, it’s a balanced dinner ready in under 30 minutes. Perfect for fitness-focused eaters and flavor lovers alike.
Ingredients
- 1 lb boneless, skinless chicken breast, diced
- 1 tbsp olive oil
- Salt & pepper to taste
- 1/2 tsp garlic powder
- 1 cup dry orzo pasta
- 2 1/2 cups low-sodium chicken broth
- 1/2 cup plain Greek yogurt (for creaminess & protein)
- 1/2 cup grated parmesan cheese
- 1 cup spinach, chopped
- 1/2 cup cherry tomatoes, halved (optional)
- Juice of 1/2 lemon (for brightness)
Timing
- Prep time: 10 minutes
- Cook time: 15-18 minutes
- Total time: 25-28 minutes
Instructions
- Sear the Chicken
Heat olive oil in a skillet over medium-high heat. Season chicken with salt, pepper, and garlic powder. Add to skillet and cook for 5-6 minutes until golden and cooked through. Set aside. - Cook the Orzo
In the same skillet, add dry orzo and toast for 1-2 minutes. Add chicken broth and bring to a boil. Reduce heat and simmer for 8-10 minutes, stirring occasionally, until orzo is tender and liquid is mostly absorbed. - Combine & Finish
Stir in Greek yogurt, parmesan, spinach, and cherry tomatoes. Add cooked chicken back to the pan. Stir until creamy and heated through. Finish with lemon juice.
Tips
- Add more broth if the orzo thickens too much.
- Sub kale for spinach or use rotisserie chicken to save time.
- Want extra protein? Add white beans or peas.
Nutrition (per serving)
- Calories: 430
- Protein: 38g
- Carbs: 30g
- Fat: 17g
- Fiber: 3g
Serving Suggestions
- Serve with a side of roasted broccoli or a crisp cucumber salad.
- Add red pepper flakes for a little heat.
Storage
- Store in an airtight container in the fridge for up to 4 days.
- Reheat gently on the stove with a splash of broth or water.
Conclusion
This High Protein Chicken Orzo is fast, flavorful, and full of nourishing ingredients. Whether you’re meal-prepping or feeding a hungry family, it checks all the boxes. Try it out and leave a comment below with your twist. Don’t forget to subscribe for more protein-packed recipes!
FAQs
Can I use whole wheat orzo?
Yes! It boosts fiber and still cooks up beautifully.
Can I freeze this dish?
It’s best fresh, but can be frozen. Thaw and reheat slowly with a splash of broth.
What can I use instead of Greek yogurt?
Use light sour cream or blended cottage cheese for similar creaminess and protein.
