High Protein Chicken Orzo (Print Version)

Protein-packed one-pan meal with tender chicken, wholesome orzo, and fresh vegetables in a light herbed sauce.

# What You'll Need:

→ Poultry

01 - 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces

→ Vegetables

02 - 1 medium yellow onion, finely diced
03 - 2 cloves garlic, minced
04 - 1 red bell pepper, diced
05 - 1 cup baby spinach, roughly chopped
06 - 1 cup cherry tomatoes, halved

→ Pasta

07 - 1 cup dry orzo pasta

→ Dairy

08 - 1/3 cup grated Parmesan cheese

→ Liquids

09 - 2 1/2 cups low-sodium chicken broth
10 - 1 tbsp olive oil
11 - Juice of 1/2 lemon

→ Spices & Herbs

12 - 1 tsp dried oregano
13 - 1/2 tsp dried thyme
14 - 1/2 tsp smoked paprika
15 - Salt and freshly ground black pepper, to taste
16 - 2 tbsp fresh parsley, chopped for garnish

# Steps:

01 - Heat olive oil in a large skillet over medium-high heat. Season chicken pieces generously with salt, black pepper, and smoked paprika. Add seasoned chicken to the hot skillet and cook for 4-5 minutes until lightly browned on all sides but not fully cooked through. Transfer partially cooked chicken to a plate and set aside.
02 - In the same skillet, add diced onion and bell pepper. Sauté for 3-4 minutes until vegetables begin to soften and onions turn translucent. Stir in minced garlic and cook for 1 minute until fragrant, being careful not to burn the garlic.
03 - Add dry orzo pasta to the skillet and cook for 1-2 minutes, stirring constantly to coat the grains in oil and toast lightly. This step enhances the nutty flavor of the pasta.
04 - Pour in chicken broth, dried oregano, and dried thyme. Stir thoroughly to combine, making sure to scrape up any browned bits from the bottom of the pan. Bring the mixture to a gentle simmer.
05 - Return the browned chicken pieces along with any accumulated juices back to the skillet. Cover with a lid and reduce heat to medium. Cook for 10 minutes, stirring occasionally to prevent sticking, until orzo begins to soften and liquid starts to absorb.
06 - Add cherry tomatoes and chopped spinach to the skillet. Continue cooking uncovered for 3-4 minutes, stirring gently, until the orzo is tender and most of the liquid has been absorbed. The spinach should be wilted and tomatoes slightly softened.
07 - Remove skillet from heat. Stir in fresh lemon juice and grated Parmesan cheese until well combined and cheese melts slightly. Taste and adjust seasoning with additional salt and pepper as needed.
08 - Transfer the chicken orzo to a serving dish or individual plates. Sprinkle generously with fresh chopped parsley. Serve immediately while hot, accompanied by a crisp green salad if desired.

# Expert Tips:

01 -
  • One pan means almost zero cleanup, which is honestly the best part
  • The protein content keeps you satisfied for hours without feeling weighed down
  • It looks impressive but comes together in under 45 minutes
02 -
  • The orzo continues absorbing liquid even after you remove it from heat, so do not let it get too dry
  • Getting a good sear on the chicken first creates those flavorful brown bits that become part of your sauce
  • Adding the spinach at the end keeps it vibrant instead of turning it army green
03 -
  • Pat your chicken completely dry before seasoning for better browning
  • Use freshly grated Parmesan instead of pre-shredded for better melting

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