Description
This high protein chicken orzo is a quick, hearty, and flavorful lunch or dinner packed with lean chicken breast, orzo pasta, spinach, and a bright lemony broth. Perfect for meal prep, it’s creamy without cream and keeps you full for hours.
Ingredients
- 2 large boneless, skinless chicken breasts (about 1.1 lbs)
- 1 cup orzo pasta (about 6 oz)
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic, minced
- 3 cups low sodium chicken broth
- 2 cups packed baby spinach
- 1 lemon, zested and juiced
- 1/4 cup grated Parmesan cheese
- Salt and black pepper, to taste (start with 1/2 teaspoon salt and 1/4 teaspoon pepper)
- Optional: red pepper flakes, fresh herbs (parsley, dill, or basil), sun-dried tomatoes or roasted red peppers
Instructions
- Dice the chicken breast into bite-sized pieces (about 1-inch cubes). Finely chop the onion, mince the garlic, zest and juice the lemon, and grate the Parmesan. Rinse and drain the spinach if needed.
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the chicken in a single layer, season with salt and pepper, and cook, turning occasionally, until browned and just cooked through (about 5-6 minutes). Remove chicken to a plate and keep warm.
- Lower heat to medium. Add remaining 1 tablespoon olive oil to the pan. Add chopped onion and a pinch of salt. Cook, stirring, until onion softens and turns golden (about 2 minutes). Add minced garlic and cook for another 30 seconds until fragrant.
- Add orzo to the pan with onions and garlic. Stir constantly for 1-2 minutes until orzo is lightly toasted and aromatic.
- Pour in chicken broth and lemon zest. Scrape up any browned bits from the bottom. Bring to a boil, then reduce heat to a gentle simmer. Cook uncovered, stirring every couple minutes, until most liquid is absorbed and orzo is just tender (about 9-11 minutes). Add extra broth or water if needed.
- Add cooked chicken back to the pan along with spinach and lemon juice. Stir gently until spinach wilts and everything is heated through. Taste and adjust seasoning.
- Serve in bowls topped with grated Parmesan, cracked black pepper, and fresh herbs if desired. Add red pepper flakes for heat.
Notes
Toast the orzo for extra flavor. Stir often to prevent sticking and ensure creaminess. Adjust liquid as needed—add more broth if orzo looks dry. For gluten-free, use rice-shaped gluten-free pasta. For dairy-free, skip Parmesan or use a vegan alternative. Leftovers keep well and flavors deepen after a day. Add any veggies you like at the end for variety.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: About 1.5 cups
- Calories: 400
- Sugar: 3
- Sodium: 650
- Fat: 11
- Saturated Fat: 2
- Carbohydrates: 38
- Fiber: 4
- Protein: 35
Keywords: high protein, chicken orzo, healthy lunch, meal prep, easy chicken recipe, Mediterranean, one pan, quick dinner, protein pasta, spinach, lemon chicken, creamy orzo