High Protein Mediterranean Chicken Orzo
Looking for a delicious, protein-packed meal that’s both healthy and satisfying? This High Protein Mediterranean Chicken Orzo is a must-try! Packed with lean chicken, whole grain orzo, and fresh Mediterranean flavors, this dish is perfect for meal prep or a quick weeknight dinner.
This recipe was inspired by my love for Mediterranean cuisine and the need for a balanced meal that fuels the body.
Combining tender chicken with orzo, vibrant veggies, and flavorful seasonings, this dish is both nutritious and incredibly satisfying.
Why You’ll Love This
- High in Protein – Lean chicken and orzo make this a protein-rich meal, keeping you full longer.
- Bursting with Flavor – Mediterranean herbs, garlic, and fresh lemon bring out amazing flavors.
- Quick and Easy – Simple steps and minimal cooking time make it perfect for busy days.
- Great for Meal Prep – Stays fresh in the fridge, making it a great make-ahead option.
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Cuisine: Mediterranean
Servings: 4
Estimated Cost: $15
Equipment:
- Large skillet
- Cutting board
- Knife
- Measuring cups and spoons
- Wooden spoon
Ingredients
- 2 boneless, skinless chicken breasts, cubed
- 1 cup whole wheat orzo
- 1 tablespoon olive oil
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ½ teaspoon red pepper flakes (optional)
- 1 cup cherry tomatoes, halved
- ½ cup kalamata olives, sliced
- ½ cup feta cheese, crumbled
- 2 cups chicken broth
- Juice of 1 lemon
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Fresh parsley for garnish
Step-by-Step Instructions
- Cook the orzo – Bring a pot of salted water to a boil and cook the orzo according to package instructions. Drain and set aside.
- Sauté the chicken – In a large skillet, heat olive oil over medium heat. Add the cubed chicken, season with salt, pepper, oregano, and basil, and cook for 5-7 minutes until golden brown. Remove from the skillet and set aside.
- Cook the aromatics – In the same skillet, add minced garlic and red pepper flakes. Sauté for about 30 seconds until fragrant.
- Combine ingredients – Add cherry tomatoes and cook for 2 minutes until slightly softened. Pour in chicken broth, then stir in cooked orzo and chicken. Simmer for 3-5 minutes to blend flavors.
- Finish with flavor – Stir in lemon juice, olives, and feta cheese. Remove from heat and garnish with fresh parsley before serving.
Nutrition Facts
- Calories: 400 per serving
- Protein: 35g
- Carbohydrates: 42g
- Fats: 12g
- Fiber: 4g
Tips for Success
- Use whole wheat orzo for extra fiber and nutrients.
- Sear the chicken properly to lock in juices and create a rich flavor.
- Add fresh herbs like parsley or basil for an extra burst of Mediterranean taste.
- Adjust spice levels by increasing or decreasing red pepper flakes based on your preference.
High Protein Mediterranean Chicken Orzo
Ingredients
- 2 boneless skinless chicken breasts, cubed
- 1 cup whole wheat orzo
- 1 tablespoon olive oil
- 3 cloves garlic minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ½ teaspoon red pepper flakes optional
- 1 cup cherry tomatoes halved
- ½ cup kalamata olives sliced
- ½ cup feta cheese crumbled
- 2 cups chicken broth
- Juice of 1 lemon
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Fresh parsley for garnish
Instructions
- Cook the orzo – Bring a pot of salted water to a boil and cook the orzo according to package instructions. Drain and set aside.
- Sauté the chicken – In a large skillet, heat olive oil over medium heat. Add the cubed chicken, season with salt, pepper, oregano, and basil, and cook for 5-7 minutes until golden brown. Remove from the skillet and set aside.
- Cook the aromatics – In the same skillet, add minced garlic and red pepper flakes. Sauté for about 30 seconds until fragrant.
- Combine ingredients – Add cherry tomatoes and cook for 2 minutes until slightly softened. Pour in chicken broth, then stir in cooked orzo and chicken. Simmer for 3-5 minutes to blend flavors.
- Finish with flavor – Stir in lemon juice, olives, and feta cheese. Remove from heat and garnish with fresh parsley before serving.
Notes
- Use whole wheat orzo for extra fiber and nutrients.
- Sear the chicken properly to lock in juices and create a rich flavor.
- Add fresh herbs like parsley or basil for an extra burst of Mediterranean taste.
- Adjust spice levels by increasing or decreasing red pepper flakes based on your preference.
Common Questions
Can I use another type of pasta?
Yes! If you don’t have orzo, you can use couscous, quinoa, or small pasta like ditalini.
How can I make this dish dairy-free?
Simply skip the feta cheese or replace it with a dairy-free alternative.
Can I meal prep this recipe?
Absolutely! Store it in an airtight container in the fridge for up to 4 days.
Is this dish gluten-free?
No, but you can use gluten-free orzo or swap it with quinoa for a gluten-free version.
Enjoy your homemade High Protein Mediterranean Chicken Orzo!
I hope this recipe brings joy to your table.
Happy cooking!
