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High Protein Chicken Orzo

Best High Protein Chicken Orzo

Delicious Best High Protein Chicken Orzo recipe with step-by-step instructions.
Prep Time 25 minutes
Cook Time 45 minutes
Total Time 1 hour 10 minutes
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.