Juicy High Protein Chicken Orzo

I’m always looking for dinner recipes that don’t leave me feeling like I need a nap afterwards. You know that heavy, sluggish feeling? Yeah, I’m not a fan. That’s why I’ve been making this chicken orzo on repeat lately.

It’s got plenty of protein to keep everyone full, but it doesn’t weigh you down like some pasta dishes can. I love that I can have it on the table in about 30 minutes, which is perfect for those nights when everyone’s hungry and I’m running behind schedule.

The best part? It’s a one-pot situation. I throw everything in my Dutch oven and let it do its thing. Less cleanup means more time to actually sit down and eat with my family instead of being stuck at the sink.

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Ingredient Alternatives

• Chicken breasts: Chicken thighs work great here and actually stay more tender during cooking. You can also use turkey breast or even shrimp – just add the shrimp during the last 5 minutes of cooking so they don’t get rubbery.
• Orzo: This is the one ingredient you shouldn’t substitute. Orzo cooks directly in the broth, and other pasta shapes will need different liquid amounts and cooking times, which could throw off the whole dish.
• Asparagus: Swap in green beans, broccoli florets, or zucchini if asparagus isn’t in season. Just keep the pieces about the same size so they cook evenly.
• Half and half: Regular milk works fine, though the sauce will be a bit thinner. For a richer result, use heavy cream. If you’re dairy-free, try unsweetened oat milk or coconut milk.
• Fresh spinach: Kale, arugula, or Swiss chard all work well. If using kale, add it a few minutes earlier since it takes longer to wilt.
• Fresh thyme: Dried thyme is totally fine – just use ¼ teaspoon instead of the fresh sprigs. You can also try Italian seasoning or fresh basil for a different flavor profile.

Top 3 Cooking Mistakes to Avoid

Avoid stirring not frequently enough, which can cause the orzo to stick to the bottom of the pan and burn. Aim to stir every 2-3 minutes once you add the broth.

Overcooking the chicken is another challenge, so cut your pieces to a uniform 1-inch size for even cooking and consider removing them from the pan once they’re just cooked through, then adding them back at the end.

Don’t add all the liquid at once if your orzo seems to be absorbing it too quickly – keep an extra half cup of broth on hand to prevent the dish from drying out before the pasta is tender.

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Can I Make This Recipe Gluten-free?

You can substitute the orzo pasta with a gluten-free alternative such as quinoa, brown rice, or a gluten-free pasta made from corn or chickpeas.

You may need to adjust the cooking time slightly to accommodate the different cooking times of these alternatives.

Additionally, ensure that the chicken broth used is certified gluten-free, as some broths may contain gluten as a thickener.

How to Store

Store: This chicken orzo keeps really well in the fridge for up to 4 days in an airtight container. The orzo will soak up some of the sauce as it sits, so you might want to add a splash of chicken broth or milk when reheating to loosen it back up.

Freeze: You can freeze this for up to 2 months, though cream-based dishes sometimes get a little grainy after freezing. If you’re planning to freeze it, I’d suggest leaving out the half and half and parmesan, then stir those in fresh when you reheat.

Reheat: Warm it up on the stovetop over medium-low heat with a few tablespoons of chicken broth to bring back that creamy texture. You can also microwave individual portions for 1-2 minutes, stirring halfway through and adding a little liquid if needed.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1450-1650
• Protein: 105-120 g
• Fat: 40-48 g
• Carbohydrates: 145-160 g

Ingredients

For the chicken:

• 1 1/2 lb boneless, skinless chicken breasts or tenders, diced into 1 inch cubes
• 1 tsp garlic powder
• 1/4 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp crushed red pepper flakes
• 1 tbsp olive oil

For the orzo and vegetables:

• 1/2 cup chopped yellow onion (about 1/2 medium)
• 2 cups fresh asparagus, cut into 1 inch segments
• 1 tbsp finely chopped garlic (about 3 cloves)
• 8 oz uncooked orzo pasta
• 2 1/2 cups low-sodium chicken broth
• 2 sprigs fresh thyme or 1/4 tsp dried thyme
• 1/3 cup half-and-half or milk
• 1/3 cup grated parmesan cheese
• 2 cups baby spinach
• 1 tbsp olive oil

For garnish:

• Chopped parsley
• Extra parmesan cheese

Step 1: Marinate the Chicken

• 1 1/2 lb boneless, skinless chicken breasts or tenders, diced into 1 inch cubes
• 1 tsp garlic powder
• 1/4 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp crushed red pepper flakes

In a small bowl, combine the diced chicken breasts or tenders with garlic powder, salt, black pepper, and crushed red pepper flakes.

Toss everything well to evenly coat the chicken pieces with the seasonings.

This helps the chicken absorb flavor before cooking.

Step 2: Cook the Chicken and Asparagus

• 1 tbsp olive oil
• marinated chicken from Step 1
• 1 tbsp olive oil
• 2 cups fresh asparagus, cut into 1 inch segments

Heat 1 tablespoon of olive oil in a large high-sided pan over medium-high heat.

Add the marinated chicken from Step 1 and cook for 10-12 minutes, turning occasionally, until the chicken is browned on all sides and cooked through.

Remove the chicken from the pan and set aside.

In the same pan (no need to clean), add the remaining tablespoon of olive oil.

Toss in the asparagus pieces and sauté for about 2 minutes until they are tender but still crisp.

Remove the asparagus and set it aside with the cooked chicken.

Step 3: Sauté the Onion, Garlic, and Toast the Orzo

• 1/2 cup chopped yellow onion (about 1/2 medium)
• 8 oz uncooked orzo pasta
• 1 tbsp finely chopped garlic (about 3 cloves)

In the same pan, add the chopped onion and sauté for about 3 minutes until it softens.

Add the orzo pasta and finely chopped garlic, then cook, stirring frequently, until the orzo begins to toast slightly and gives off a nutty aroma, about 3 more minutes.

I like to give the orzo a light golden color here for extra flavor.

Step 4: Cook the Orzo with Broth

• 2 1/2 cups low-sodium chicken broth

Pour the chicken broth into the pan and bring to a simmer, ensuring to scrape the bottom of the pan to incorporate any browned bits.

Cover the pan with a lid and cook for about 7 minutes, stirring halfway through, until most of the liquid is absorbed by the orzo.

(Tip: You can microwave your broth before adding it to the pan to speed up the cooking time.)

Step 5: Finish the Dish

• cooked chicken from Step 2
• asparagus from Step 2
• 1/3 cup half-and-half or milk
• 1/3 cup grated parmesan cheese
• 2 cups baby spinach
• 2 sprigs fresh thyme or 1/4 tsp dried thyme

Uncover the pan and stir in the cooked chicken, sautéed asparagus, half-and-half or milk, grated parmesan cheese, baby spinach, and thyme.

Cook for 1 to 2 more minutes, stirring gently, until the spinach is wilted, the cheese is melted, and all ingredients are heated through.

Step 6: Serve and Garnish

• chopped parsley
• extra parmesan cheese

Serve the orzo mixture immediately, garnished with chopped parsley and extra grated parmesan cheese.

I always add an extra sprinkle of parmesan on top for even more cheesy goodness.

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Juicy High Protein Chicken Orzo

Delicious Juicy High Protein Chicken Orzo recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 13 minutes mins

Cook Time 27 minutes mins

Total Time 40 minutes mins

Servings 4

Calories 1550 kcal

Ingredients

  

For the chicken:

• 1 1/2 lb boneless, skinless chicken breasts or tenders, diced into 1 inch cubes
• 1 tsp garlic powder
• 1/4 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp crushed red pepper flakes
• 1 tbsp olive oil

For the orzo and vegetables:

• 1/2 cup chopped yellow onion (about 1/2 medium)
• 2 cups fresh asparagus, cut into 1 inch segments
• 1 tbsp finely chopped garlic (about 3 cloves)
• 8 oz uncooked orzo pasta
• 2 1/2 cups low-sodium chicken broth
• 2 sprigs fresh thyme or 1/4 tsp dried thyme
• 1/3 cup half-and-half or milk
• 1/3 cup grated parmesan cheese
• 2 cups baby spinach
• 1 tbsp olive oil

For garnish:

• chopped parsley
• extra parmesan cheese

Instructions

 

• In a small bowl, combine the diced chicken breasts or tenders with garlic powder, salt, black pepper, and crushed red pepper flakes. Toss everything well to evenly coat the chicken pieces with the seasonings. This helps the chicken absorb flavor before cooking.
• Heat 1 tablespoon of olive oil in a large high-sided pan over medium-high heat. Add the marinated chicken from Step 1 and cook for 10-12 minutes, turning occasionally, until the chicken is browned on all sides and cooked through. Remove the chicken from the pan and set aside. In the same pan (no need to clean), add the remaining tablespoon of olive oil. Toss in the asparagus pieces and sauté for about 2 minutes until they are tender but still crisp. Remove the asparagus and set it aside with the cooked chicken.
• In the same pan, add the chopped onion and sauté for about 3 minutes until it softens. Add the orzo pasta and finely chopped garlic, then cook, stirring frequently, until the orzo begins to toast slightly and gives off a nutty aroma, about 3 more minutes. I like to give the orzo a light golden color here for extra flavor.
• Pour the chicken broth into the pan and bring to a simmer, ensuring to scrape the bottom of the pan to incorporate any browned bits. Cover the pan with a lid and cook for about 7 minutes, stirring halfway through, until most of the liquid is absorbed by the orzo. (Tip: You can microwave your broth before adding it to the pan to speed up the cooking time.)
• Uncover the pan and stir in the cooked chicken, sautéed asparagus, half-and-half or milk, grated parmesan cheese, baby spinach, and thyme. Cook for 1 to 2 more minutes, stirring gently, until the spinach is wilted, the cheese is melted, and all ingredients are heated through.
• Serve the orzo mixture immediately, garnished with chopped parsley and extra grated parmesan cheese. I always add an extra sprinkle of parmesan on top for even more cheesy goodness.