Best High Protein Chicken Orzo

Here is my favorite high protein chicken orzo recipe, with tender chicken breast, fresh asparagus and spinach, and a creamy parmesan sauce that comes together in one pan.

This chicken orzo is my go-to weeknight dinner when I need something filling and satisfying. The orzo soaks up all the flavor from the broth and gets so creamy with the parmesan, and my family never complains about the extra veggies I sneak in.

What Kind of Chicken Should I Use?

For this recipe, boneless, skinless chicken breasts are your best bet since they cook evenly and are easy to cut into bite-sized pieces. If you want to save a bit of money, chicken thighs work great too and they’re actually harder to overcook, which means they’ll stay juicy even if you’re not watching the clock like a hawk. You can buy pre-cut chicken breast chunks at many grocery stores to save yourself some prep time, though whole breasts are usually more affordable. Just make sure your chicken is fresh or properly thawed if using frozen – you’ll know it’s good quality if it doesn’t have a strong smell and the meat looks pink and firm, not gray or slimy.

Options for Substitutions

This recipe is pretty forgiving when it comes to swaps, so here are some options if you need them:

• Chicken breast: You can use chicken thighs instead for a juicier result. They’ll add more flavor and stay moist during cooking. Just adjust the cooking time slightly as thighs may take a bit longer.
• Orzo: This is the star of the dish, so I’d stick with orzo if possible. But if you’re in a bind, you could use small pasta shapes like ditalini or acini de pepe. Keep in mind the cooking time might vary, so check the package directions.
• Asparagus: Green beans, broccoli florets, or zucchini all work well here. Cut them into similar-sized pieces so they cook evenly with the orzo.
• Half and half: Heavy cream will make it richer, while whole milk will lighten it up. You can also use a splash of pasta water with a bit of cream cheese stirred in for creaminess.
• Spinach: Kale or arugula are great alternatives. If using kale, chop it finely and add it a minute or two earlier since it takes longer to wilt than spinach.
• Parmesan: Pecorino Romano gives a sharper, saltier flavor, or you could try Asiago for something milder. Just remember that these cheeses have different salt levels, so taste before adding extra salt.

Watch Out for These Mistakes While Cooking

The biggest mistake when making this dish is overcooking the chicken breast, which can turn it dry and tough – use an instant-read thermometer and remove the chicken from the pan when it hits 155°F, as it will continue cooking while it rests.

Another common error is not stirring the orzo frequently enough during the simmering stage, which can cause it to stick to the bottom of the pan and burn, so give it a good stir every couple of minutes.

Don’t add the spinach too early or it will turn into a mushy, dark green mess – wait until the very end and just let it wilt for a minute or two in the residual heat.

Finally, if your orzo absorbs all the liquid but still feels too firm, add a splash more chicken broth or water and let it cook for another minute or two until it reaches that perfect tender texture.

What to Serve With Chicken Orzo?

This chicken orzo is pretty filling on its own since it’s packed with protein and veggies, but I love serving it with a simple side salad dressed with lemon vinaigrette to keep things fresh and light. A warm baguette or some crusty bread is perfect for scooping up the creamy sauce at the bottom of the bowl. If you want to add more vegetables to the meal, roasted cherry tomatoes or sautéed zucchini make great additions that won’t weigh you down. You could also serve it alongside some garlic bread if you’re feeding a crowd or want to make it feel more like a special dinner.

Storage Instructions

Store: Keep your chicken orzo in an airtight container in the fridge for up to 4 days. The orzo will soak up some of the liquid as it sits, so you might want to add a splash of chicken broth or water when reheating to loosen it back up.

Freeze: This dish freezes pretty well for up to 2 months, though the cream sauce might separate slightly when thawed. Let it cool completely first, then portion it into freezer-safe containers. Just know that the asparagus and spinach won’t be quite as crisp after freezing.

Reheat: Warm it up on the stovetop over medium-low heat with a little extra broth or half and half to bring back that creamy texture. You can also microwave individual portions for 2-3 minutes, stirring halfway through. Add a fresh sprinkle of parmesan on top before serving.

Estimated Nutrition

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

• Calories: 1550-1750
• Protein: 110-125 g
• Fat: 50-60 g
• Carbohydrates: 135-155 g

Ingredients

For the chicken:

• 1.75 lb chicken breast (cut into 1-inch bite-sized chunks)
• 1.25 tsp garlic powder
• 1/4 tsp salt
• 1/2 tsp pepper
• 3/4 tsp red pepper flakes
• 1 tbsp olive oil (I prefer Bertolli Extra Virgin for sautéing)

For the orzo and vegetables:

• 1 tbsp olive oil
• 2 cups asparagus (trimmed and cut into 1-inch pieces)
• 1/2 cup onion (finely diced to roughly 1/4-inch pieces)
• 1 tbsp garlic
• 9 oz orzo (I always use Barilla for the best texture)
• 2.5 cups chicken broth (Swanson brand provides consistent seasoning)
• 2 sprigs thyme
• 0.4 cup half and half (room temperature to prevent curdling)
• 0.4 cup parmesan
• 2 cups spinach

For the garnish:

• fresh parsley
• parmesan (freshly shaved for a better melt and presentation)

Step 1: Season and Sear the Chicken

• 1.75 lb chicken breast, cut into 1-inch chunks
• 1.25 tsp garlic powder
• 1/4 tsp salt
• 1/2 tsp pepper
• 3/4 tsp red pepper flakes
• 1 tbsp olive oil

In a small bowl, combine the garlic powder, salt, pepper, and red pepper flakes.

Toss the chicken breast chunks with this seasoning mixture until evenly coated.

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat until shimmering, then add the seasoned chicken in a single layer.

Let it cook undisturbed for 4-5 minutes to develop a golden crust, then stir and continue cooking for another 6-8 minutes until the chicken is golden brown on all sides and cooked through.

Transfer the cooked chicken to a clean bowl and set aside.

Step 2: Sauté the Vegetables and Toast the Orzo

• 1 tbsp olive oil
• 1/2 cup onion, finely diced
• 1 tbsp garlic, minced
• 9 oz orzo

In the same skillet, add the remaining 1 tablespoon of olive oil over medium-high heat.

Add the diced onion and cook for 2-3 minutes, stirring occasionally, until it begins to soften and become translucent.

Add the minced garlic and cook for another 30 seconds until fragrant.

Pour in the dry orzo and stir constantly for 2-3 minutes to lightly toast it—this develops a subtle nutty flavor that makes the final dish more interesting.

I like to toast the orzo this way because it prevents the pasta from becoming mushy later.

Step 3: Simmer the Orzo and Build the Base

• 2.5 cups chicken broth
• 2 sprigs thyme

Add the chicken broth and thyme sprigs to the skillet, stirring to combine and scraping up any browned bits from the bottom of the pan.

Bring the liquid to a simmer, then reduce heat to medium and cover partially.

Cook for about 7-9 minutes, stirring occasionally, until most of the liquid is absorbed and the orzo is tender but still has a slight bite.

The pasta will continue cooking slightly as it sits, so don’t overcook it at this stage.

Step 4: Sear the Asparagus for Color and Texture

• 2 cups asparagus, trimmed and cut into 1-inch pieces

While the orzo is cooking, heat a separate skillet or use a clear space in the main skillet if you have room.

Add a small amount of oil (about 1 teaspoon) over medium-high heat.

Working in batches if needed, add the asparagus pieces and cook for 2-3 minutes, stirring occasionally, until they develop light golden color on the cut ends and are just tender-crisp.

This quick sear adds visual appeal and keeps the asparagus from becoming mushy in the final dish.

Step 5: Finish the Dish with Cream, Cheese, and Greens

• cooked chicken from Step 1
• seared asparagus from Step 4
• 0.4 cup half and half, room temperature
• 0.4 cup parmesan, grated
• 2 cups spinach

Once the orzo has absorbed most of the liquid, reduce the heat to low.

Pour in the room-temperature half and half slowly while stirring to create a creamy sauce—I add it at room temperature to prevent curdling or temperature shock.

Remove the thyme sprigs.

Stir in the cooked chicken from Step 1, seared asparagus from Step 4, the 0.4 cup of grated parmesan, and the fresh spinach.

Continue stirring gently for 1-2 minutes until the spinach wilts completely and the mixture is heated through.

Taste and adjust seasoning if needed.

Step 6: Plate and Garnish

• fresh parsley
• parmesan, freshly shaved for garnish

Divide the chicken orzo into serving bowls while it’s still warm.

Top each portion with fresh parsley and a handful of freshly shaved parmesan.

The fresh shaved cheese melts slightly from the heat of the dish and provides a better visual presentation than pre-grated cheese.

Best High Protein Chicken Orzo

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

Print Recipe Pin Recipe

Prep Time 25 minutes mins

Cook Time 45 minutes mins

Total Time 1 hour hr 10 minutes mins

Servings 4 servings

Calories 1650 kcal

Ingredients

  

For the chicken::

• 1.75 lb chicken breast (cut into 1-inch bite-sized chunks)
• 1.25 tsp garlic powder
• 1/4 tsp salt
• 1/2 tsp pepper
• 3/4 tsp red pepper flakes
• 1 tbsp olive oil (I prefer Bertolli Extra Virgin for sautéing)

For the orzo and vegetables::

• 1 tbsp olive oil
• 2 cups asparagus (trimmed and cut into 1-inch pieces)
• 1/2 cup onion (finely diced to roughly 1/4-inch pieces)
• 1 tbsp garlic
• 9 oz orzo (I always use Barilla for the best texture)
• 2.5 cups chicken broth (Swanson brand provides consistent seasoning)
• 2 sprigs thyme
• 0.4 cup half and half (room temperature to prevent curdling)
• 0.4 cup parmesan
• 2 cups spinach

For the garnish::

• fresh parsley
• parmesan (freshly shaved for a better melt and presentation)

Instructions

 

• In a small bowl, combine the garlic powder, salt, pepper, and red pepper flakes. Toss the chicken breast chunks with this seasoning mixture until evenly coated. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat until shimmering, then add the seasoned chicken in a single layer. Let it cook undisturbed for 4-5 minutes to develop a golden crust, then stir and continue cooking for another 6-8 minutes until the chicken is golden brown on all sides and cooked through. Transfer the cooked chicken to a clean bowl and set aside.
• In the same skillet, add the remaining 1 tablespoon of olive oil over medium-high heat. Add the diced onion and cook for 2-3 minutes, stirring occasionally, until it begins to soften and become translucent. Add the minced garlic and cook for another 30 seconds until fragrant. Pour in the dry orzo and stir constantly for 2-3 minutes to lightly toast it—this develops a subtle nutty flavor that makes the final dish more interesting. I like to toast the orzo this way because it prevents the pasta from becoming mushy later.
• Add the chicken broth and thyme sprigs to the skillet, stirring to combine and scraping up any browned bits from the bottom of the pan. Bring the liquid to a simmer, then reduce heat to medium and cover partially. Cook for about 7-9 minutes, stirring occasionally, until most of the liquid is absorbed and the orzo is tender but still has a slight bite. The pasta will continue cooking slightly as it sits, so don't overcook it at this stage.
• While the orzo is cooking, heat a separate skillet or use a clear space in the main skillet if you have room. Add a small amount of oil (about 1 teaspoon) over medium-high heat. Working in batches if needed, add the asparagus pieces and cook for 2-3 minutes, stirring occasionally, until they develop light golden color on the cut ends and are just tender-crisp. This quick sear adds visual appeal and keeps the asparagus from becoming mushy in the final dish.
• Once the orzo has absorbed most of the liquid, reduce the heat to low. Pour in the room-temperature half and half slowly while stirring to create a creamy sauce—I add it at room temperature to prevent curdling or temperature shock. Remove the thyme sprigs. Stir in the cooked chicken from Step 1, seared asparagus from Step 4, the 0.4 cup of grated parmesan, and the fresh spinach. Continue stirring gently for 1-2 minutes until the spinach wilts completely and the mixture is heated through. Taste and adjust seasoning if needed.
• Divide the chicken orzo into serving bowls while it's still warm. Top each portion with fresh parsley and a handful of freshly shaved parmesan. The fresh shaved cheese melts slightly from the heat of the dish and provides a better visual presentation than pre-grated cheese.