High Protein Mediterranean Chicken Orzo Recipe

Introduction

This High Protein Mediterranean Chicken Orzo is a flavorful and satisfying one-pan meal perfect for busy weeknights. Packed with tender chicken, fresh vegetables, and zesty lemon, it delivers a healthy dose of protein and vibrant Mediterranean flavors.

Ingredients

• 1 cup orzo pasta
• 2 tablespoons olive oil
• 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 lemon, juiced
• 2 cloves garlic, minced
• 1 cup cherry tomatoes, halved
• 1 cup baby spinach leaves
• 1/2 cup black olives, sliced
• 1/4 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped

Instructions

1. Step 1: Cook the orzo according to the package instructions until al dente. Drain and set aside.
2. Step 2: In a large skillet, heat olive oil over medium-high heat.
3. Step 3: Season the chicken pieces with salt, pepper, oregano, and basil.
4. Step 4: Add the chicken to the skillet, cooking for about 5-7 minutes or until golden brown and cooked through. Stir occasionally to ensure even cooking.
5. Step 5: Add the lemon juice and minced garlic to the skillet, sautéing for an additional 1-2 minutes until fragrant.
6. Step 6: Stir in the cherry tomatoes and cook for 2-3 minutes until they start to soften.
7. Step 7: Lower the heat to medium, then add the cooked orzo, baby spinach, and sliced olives to the skillet. Toss everything together until the spinach wilts slightly.
8. Step 8: Remove the skillet from heat and sprinkle the crumbled feta cheese and chopped parsley on top.
9. Step 9: Serve the dish warm, garnished with extra parsley if desired.

Tips & Variations

• Swap chicken for shrimp or turkey for a different protein option.
• Add a pinch of red pepper flakes for a subtle spicy kick.
• Use sun-dried tomatoes instead of fresh cherry tomatoes for a deeper flavor.
• For a vegetarian version, omit the chicken and add chickpeas for protein.

Storage

Store leftover chicken orzo in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or microwave, adding a splash of water or broth to keep it moist.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this recipe gluten-free?

Yes, simply substitute the orzo pasta with a gluten-free pasta or a grain like quinoa to keep it gluten-free.

Can I prepare this dish ahead of time?

Absolutely. Cook the orzo and chicken separately, then combine and add fresh ingredients just before serving for best texture and flavor.

High Protein Mediterranean Chicken Orzo Recipe

Print Recipe

★★★★★

4.7 from 62 reviews

This High Protein Mediterranean Chicken Orzo is a flavorful and nutritious one-pan dish featuring tender chicken breast, al dente orzo pasta, fresh vegetables, olives, and a tangy lemon-garlic sauce, finished with crumbled feta and fresh parsley for a vibrant Mediterranean-inspired meal.

• Author: Daniel
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Stovetop
• Cuisine: Mediterranean

Ingredients

Scale 1x2x3x

Orzo Pasta

• 1 cup orzo pasta

Protein & Seasoning

• 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon dried oregano
• 1 teaspoon dried basil

Vegetables & Flavorings

• 2 tablespoons olive oil
• 1 lemon, juiced
• 2 cloves garlic, minced
• 1 cup cherry tomatoes, halved
• 1 cup baby spinach leaves
• 1/2 cup black olives, sliced

Finishing Touches

• 1/4 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped

Instructions

1. Cook the orzo: Prepare the orzo pasta according to the package instructions until it is al dente. Drain the pasta thoroughly and set it aside while you prepare the rest of the dish.
2. Heat olive oil: In a large skillet, warm the 2 tablespoons of olive oil over medium-high heat to prepare for cooking the chicken.
3. Season the chicken: In a bowl, season the bite-sized chicken pieces evenly with salt, black pepper, dried oregano, and dried basil to infuse Mediterranean flavors into the meat.
4. Cook the chicken: Add the seasoned chicken pieces to the hot skillet and cook for 5-7 minutes, stirring occasionally, until the chicken is golden brown and fully cooked through.
5. Add lemon and garlic: Stir in the lemon juice and minced garlic into the skillet with the chicken and sauté for 1-2 minutes until the garlic is fragrant and the chicken is well coated.
6. Add cherry tomatoes: Mix in the halved cherry tomatoes and cook for 2-3 minutes until they soften slightly and release some of their juices.
7. Combine orzo and vegetables: Reduce the heat to medium, then add the cooked orzo, baby spinach leaves, and sliced black olives to the skillet. Toss everything together until the spinach wilts and the ingredients are well combined.
8. Finish with feta and parsley: Remove the skillet from heat and sprinkle crumbled feta cheese and freshly chopped parsley over the dish for added creaminess and fresh herbal flavor.
9. Serve: Plate the Mediterranean chicken orzo warm, garnished with extra parsley if desired, to enjoy a wholesome and vibrant meal.

Notes

• To save time, you can use pre-cooked orzo or leftover cooked pasta.
• For a spicier twist, add crushed red pepper flakes when cooking the chicken.
• Substitute baby spinach with kale or arugula if preferred.
• Use low-sodium chicken broth instead of water to cook orzo for extra flavor.
• Store leftovers in an airtight container in the refrigerator for up to 3 days.

Keywords: Mediterranean chicken, orzo pasta, high protein dinner, one-pan meal, healthy chicken recipe, feta cheese, spinach, lemon garlic chicken