Cheesy High Protein Chicken Orzo

Getting enough protein into weeknight dinners can feel like an uphill battle, especially when you’re juggling work deadlines, school pickup, and everything else life throws your way. You want something nutritious that’ll keep everyone satisfied, but you also need it to come together without too much fuss or a sink full of dirty dishes.

That’s exactly why this high protein chicken orzo has become a regular in my dinner rotation. It’s packed with lean chicken and protein-rich ingredients, cooks in one pot, and delivers the kind of comforting flavors that make both kids and adults happy at the dinner table.

What Kind of Chicken Should I Use?

Both boneless, skinless chicken breasts and chicken tenders work great for this recipe, so go with whatever you prefer or have on hand. Chicken breasts tend to be a bit more economical and you can easily cut them into 1-inch cubes yourself. Tenders are already the perfect size and cook a little faster since they’re naturally more tender. If you’re using frozen chicken, just make sure it’s completely thawed before cooking so the pieces cook evenly. Either way, you’ll want to cut your chicken into similar-sized pieces so everything finishes cooking at the same time.

Options for Substitutions

This protein-packed orzo dish is pretty adaptable, so here are some easy swaps you can make:

• Chicken breasts: Chicken thighs work great here and actually stay more tender during cooking. You can also use turkey breast or even firm white fish like cod – just reduce the cooking time for fish by about half.
• Orzo: Don’t skip the orzo as it’s what makes this dish! But if you’re out, small pasta shapes like ditalini, small shells, or even broken-up angel hair can work in a pinch.
• Asparagus: Broccoli florets, green beans, or zucchini make good substitutes. Just keep the cooking times similar – add harder vegetables like broccoli with the asparagus, but wait to add zucchini until the last few minutes.
• Half and half: Whole milk works fine, or you can use heavy cream for extra richness. For a lighter option, try evaporated milk – it gives great creaminess without the fat.
• Fresh thyme: Dried thyme is perfectly fine (use about ¼ teaspoon), or try dried oregano or Italian seasoning for a different flavor profile.
• Fresh spinach: Frozen spinach works too – just thaw and squeeze out excess water first. You can also use arugula or chopped kale, though kale will need an extra minute or two to soften.

Watch Out for These Mistakes While Cooking

The biggest mistake with this one-pot orzo dish is adding the orzo too early or cooking it too long, which turns it into mushy pasta – wait until your chicken broth is at a rolling boil before stirring in the orzo, and keep it at medium heat to maintain a gentle simmer.

Don’t overcook your chicken pieces either, as they’ll continue cooking in the hot orzo mixture, so remove them from the pan once they’re just cooked through and add them back at the end.

Another common error is adding the spinach too early, which makes it wilt into nothing – toss it in during the last minute of cooking so it stays bright green and maintains some texture.

Finally, make sure to stir the orzo frequently during cooking to prevent it from sticking to the bottom of the pan, and if the mixture looks too dry, add a splash more broth rather than letting it burn.

What to Serve With Chicken Orzo?

This hearty chicken orzo is pretty much a complete meal on its own, but I love serving it with some warm garlic bread or crusty dinner rolls for soaking up any extra sauce. A simple side salad with mixed greens, cherry tomatoes, and a light vinaigrette helps balance out the richness of the dish and adds some fresh crunch. If you want to keep things really easy, just steam some extra vegetables like broccoli or green beans on the side. The great thing about this dish is that it’s already packed with protein and veggies, so you really don’t need much else to make it a satisfying dinner.

Storage Instructions

Refrigerate: This chicken orzo keeps really well in the fridge for up to 4 days in an airtight container. The flavors actually get even better after sitting overnight, so it’s perfect for meal prep. I like to portion it out into individual containers for easy grab-and-go lunches throughout the week.

Freeze: You can freeze this dish for up to 3 months, though the texture of the orzo might be slightly different when thawed. Let it cool completely before transferring to freezer-safe containers, and leave a little room at the top for expansion.

Warm Up: To reheat, add a splash of chicken broth or milk to loosen things up since the orzo absorbs liquid as it sits. Heat it gently on the stovetop over medium-low heat, stirring occasionally, or microwave in 30-second intervals until heated through. You might want to add a bit more Parmesan and fresh herbs to brighten it up.

Estimated Nutrition

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

• Calories: 1500-1700
• Protein: 95-110 g
• Fat: 40-48 g
• Carbohydrates: 160-180 g

Ingredients

For the chicken:

• 1 1/2 lb boneless, skinless chicken breasts (cut into 1-inch cubes)
• 1 tsp garlic powder
• 1/4 tsp salt
• 1/2 tsp ground black pepper
• 1/2 tsp crushed red pepper flakes
• 1 tbsp olive oil

For the vegetables and pasta:

• 1 tbsp olive oil
• 1/2 cup diced yellow onion (about 1/2 medium onion)
• 2 cups asparagus spears, chopped into 1-inch pieces
• 1 tbsp chopped garlic (about 3 cloves)
• 8 oz uncooked orzo
• 2 1/2 cups reduced sodium chicken broth
• 2 sprigs fresh thyme (or 1/4 tsp dried thyme)
• 2 cups baby spinach leaves

For finishing and garnish:

• 1/3 cup half-and-half (or milk)
• 1/3 cup grated parmesan cheese, plus extra for topping
• Chopped fresh parsley for garnish

Step 1: Season the Chicken

• 1 1/2 lb boneless, skinless chicken breasts (cut into 1-inch cubes)
• 1 tsp garlic powder
• 1/4 tsp salt
• 1/2 tsp ground black pepper
• 1/2 tsp crushed red pepper flakes

In a small bowl, combine the chicken chunks with garlic powder, salt, ground black pepper, and crushed red pepper flakes.

Toss well to ensure the chicken is evenly coated with the spices.

Step 2: Cook the Chicken

• 1 tbsp olive oil
• seasoned chicken from Step 1

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

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

Remove the chicken from the pan and set aside in a bowl.

Step 3: Sauté the Asparagus

• 1 tbsp olive oil
• 2 cups asparagus spears, chopped into 1-inch pieces

In the same pan (without cleaning), add the remaining tablespoon of olive oil.

Add the chopped asparagus and sauté for about 2 minutes until tender but still crisp.

Remove the asparagus and set aside with the cooked chicken from Step 2.

Step 4: Cook the Aromatics and Toast the Orzo

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

Add the diced onion to the same pan and sauté for about 3 minutes until softened.

Stir in the orzo and chopped garlic, cooking for another 3 minutes until the orzo is lightly toasted and fragrant.

I like to take my time with this step to develop a nutty flavor in the orzo.

Step 5: Simmer the Orzo

• 2 1/2 cups reduced sodium chicken broth

Pour the chicken broth into the pan, scraping the bottom to loosen any stuck bits.

Bring to a simmer, then cover the pan and cook for 7 minutes, stirring halfway, until most of the liquid is absorbed and the orzo is tender.

(Tip: You can microwave your broth before adding to quicken the process.)

Step 6: Combine Chicken, Asparagus, and Finishing Ingredients

• cooked chicken from Step 2
• cooked asparagus from Step 3
• 1/3 cup half-and-half (or milk)
• 1/3 cup grated parmesan cheese, plus extra for topping
• 2 cups baby spinach leaves
• 2 sprigs fresh thyme (or 1/4 tsp dried thyme)

Stir in the cooked chicken and asparagus from Steps 2 and 3, along with the half-and-half, grated parmesan cheese, spinach, and thyme.

Cook for 1-2 minutes more, until heated through and the spinach is just wilted.

For an even creamier result, I sometimes add a splash more half-and-half at this stage.

Step 7: Serve and Garnish

• chopped fresh parsley for garnish
• extra grated parmesan cheese for topping

Serve the orzo chicken dish immediately, garnished with chopped fresh parsley and extra grated parmesan.

Enjoy your meal!

Cheesy High Protein Chicken Orzo

Delicious Cheesy 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 1600 kcal

Ingredients

  

For the chicken:

• 1 1/2 lb boneless, skinless chicken breasts (cut into 1-inch cubes)
• 1 tsp garlic powder
• 1/4 tsp salt
• 1/2 tsp ground black pepper
• 1/2 tsp crushed red pepper flakes
• 1 tbsp olive oil

For the vegetables and pasta:

• 1 tbsp olive oil
• 1/2 cup diced yellow onion (about 1/2 medium onion)
• 2 cups asparagus spears, chopped into 1-inch pieces
• 1 tbsp chopped garlic (about 3 cloves)
• 8 oz uncooked orzo
• 2 1/2 cups reduced sodium chicken broth
• 2 sprigs fresh thyme (or 1/4 tsp dried thyme)
• 2 cups baby spinach leaves

For finishing and garnish:

• 1/3 cup half-and-half (or milk)
• 1/3 cup grated parmesan cheese, plus extra for topping
• chopped fresh parsley for garnish

Instructions

 

• In a small bowl, combine the chicken chunks with garlic powder, salt, ground black pepper, and crushed red pepper flakes. Toss well to ensure the chicken is evenly coated with the spices.
• Heat 1 tablespoon of olive oil in a large, high-sided pan over medium-high heat. Add the seasoned chicken from Step 1 and cook for 10-12 minutes, stirring occasionally, until browned on all sides and cooked through. Remove the chicken from the pan and set aside in a bowl.
• In the same pan (without cleaning), add the remaining tablespoon of olive oil. Add the chopped asparagus and sauté for about 2 minutes until tender but still crisp. Remove the asparagus and set aside with the cooked chicken from Step 2.
• Add the diced onion to the same pan and sauté for about 3 minutes until softened. Stir in the orzo and chopped garlic, cooking for another 3 minutes until the orzo is lightly toasted and fragrant. I like to take my time with this step to develop a nutty flavor in the orzo.
• Pour the chicken broth into the pan, scraping the bottom to loosen any stuck bits. Bring to a simmer, then cover the pan and cook for 7 minutes, stirring halfway, until most of the liquid is absorbed and the orzo is tender. (Tip: You can microwave your broth before adding to quicken the process.)
• Stir in the cooked chicken and asparagus from Steps 2 and 3, along with the half-and-half, grated parmesan cheese, spinach, and thyme. Cook for 1-2 minutes more, until heated through and the spinach is just wilted. For an even creamier result, I sometimes add a splash more half-and-half at this stage.
• Serve the orzo chicken dish immediately, garnished with chopped fresh parsley and extra grated parmesan. Enjoy your meal!