High Protein Mediterranean Chicken Orzo

Introduction

If you’re looking for a meal that’s easy, nourishing, and packed with protein, this High Protein Mediterranean Chicken Orzo is exactly what you need. Combining tender chicken, vibrant vegetables, briny Kalamata olives, and creamy feta cheese, this dish is both comforting and wholesome. The orzo pasta soaks up all the delicious flavors, making every bite satisfying and flavorful.

Perfect for weeknight dinners, meal prep, or a healthy lunch, this dish is beginner-friendly yet feels like a restaurant-quality meal. Its vibrant colors, bold Mediterranean flavors, and protein-packed ingredients make it a go-to recipe for families and busy home cooks alike.

Why You’ll Love This Recipe

• High in protein thanks to chicken and optional legumes
• Bursting with Mediterranean flavors like olives, feta, and herbs
• Quick and easy one-pan cooking method
• Versatile – swap chicken for turkey, shrimp, or chickpeas
• Perfect for meal prep: stores well and reheats easily
• A balanced meal with protein, carbs, and vegetables

Ingredients Breakdown

Servings

Makes 4 servings

Main Ingredients

• 2 cups orzo pasta
• 1 pound boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 cup cherry tomatoes, halved
• 1 cup baby spinach, roughly chopped
• ½ cup Kalamata olives, pitted and sliced
• ½ cup feta cheese, crumbled
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper, to taste
• ¼ cup fresh parsley, chopped (for garnish)
• Juice of 1 lemon
• 2 cups chicken broth

Optional Additions

• Bell peppers, zucchini, or other vegetables
• Chickpeas or white beans for extra protein

Tools & Equipment Needed

• Large pot for cooking orzo
• Large skillet or sauté pan
• Knife and cutting board
• Wooden spoon or spatula
• Measuring cups and spoons
• Tongs for handling chicken

Step-by-Step Instructions

1. Cook the Orzo

Bring a large pot of salted water to a boil. Add orzo and cook according to package instructions (typically 8–10 minutes) until al dente. Drain and set aside.

2. Prepare the Chicken

Season chicken breasts with salt, pepper, and half of the oregano and basil.

3. Cook the Chicken

Heat olive oil in a skillet over medium-high heat. Add chicken and cook 6–7 minutes per side, or until golden brown and fully cooked (internal temperature should reach 165°F / 74°C). Remove from skillet and let rest a few minutes, then slice into bite-sized pieces.

4. Sauté Aromatics & Vegetables

Reduce heat to medium and add diced onion. Sauté for 3–4 minutes until translucent. Add garlic and cook 1–2 minutes until fragrant. Stir in cherry tomatoes and cook 2–3 minutes until slightly softened.

Add spinach, olives, and remaining herbs. Stir until spinach wilts.

5. Simmer with Broth

Pour in chicken broth and bring to a gentle simmer for about 5 minutes, letting the flavors meld and the liquid reduce slightly.

6. Combine Orzo and Chicken

Add the cooked orzo and sliced chicken to the skillet. Mix until well combined and the orzo is coated with the flavorful broth.

7. Add Feta & Lemon

Stir in crumbled feta and squeeze lemon juice over the dish. Adjust seasoning with additional salt and pepper as needed.

8. Serve

Serve hot, garnished with fresh parsley. Optionally, drizzle a little extra olive oil for richness.

Tips & Variations

• Add extra veggies: Bell peppers, zucchini, or mushrooms for more color and nutrition.
• Protein swaps: Replace chicken with turkey, shrimp, or chickpeas.
• Meal prep-friendly: Store in the fridge up to 4 days; reheats well in a skillet or microwave.
• Flavor enhancement: Add a pinch of red pepper flakes for mild heat, or drizzle with extra lemon juice before serving.

Flavor Profile & Pairings

This dish balances:

• Savory chicken and garlic
• Briny, tangy olives and feta
• Fresh, vibrant spinach and tomatoes
• Zesty lemon for brightness

Suggested pairings:

• Light sides like a green salad or roasted vegetables
• Optional warm pita or crusty bread for a heartier meal

Nutritional Overview (Per Serving)

• Calories: 450 kcal
• Protein: 35–38 g
• Fat: 12–14 g
• Carbohydrates: 45 g
• Fiber: 3 g
• Sodium: 650 mg

This makes for a high-protein, balanced Mediterranean meal ideal for active lifestyles.

Make-Ahead & Meal Prep Tips

• Cook orzo and chicken separately, then combine before serving or storing.
• Store in airtight containers in the fridge up to 4 days.
• Reheat on the stovetop with a splash of broth or olive oil to retain creaminess.

FAQs

Can I use whole wheat orzo?
Yes, adjust cooking time as needed; it adds fiber and a nuttier flavor.

Can I make this vegetarian?
Absolutely! Replace chicken with chickpeas or roasted vegetables.

Can I use fresh herbs instead of dried?
Yes, but use three times the amount for the same intensity of flavor.

Can I freeze this dish?
Yes, freeze in airtight containers up to 2 months. Thaw overnight in the fridge before reheating.

Cooking Timeline (at a Glance)

Stage	Time
Prep Time	15 minutes
Cook Time	30 minutes
Rest Time	10 minutes
Total Time	55 minutes

Serving Suggestions

• Serve hot with parsley garnish
• Add extra feta or olives for a Mediterranean flair
• Pair with a simple side salad or steamed vegetables for a complete meal

Ingredient Spotlight

• Kalamata Olives: Provide briny, tangy depth; choose pitted for convenience.
• Feta Cheese: Creamy and tangy, balancing the savory chicken and orzo.
• Orzo Pasta: Small, rice-shaped pasta that absorbs flavors beautifully, creating a cohesive dish.

Pro Cooking Tips

• Cook chicken first and let it rest to retain juiciness.
• Add spinach at the end to maintain vibrant color and texture.
• Use chicken broth instead of water for deeper flavor in the orzo.

Storage & Freezing Guide

• Refrigeration: Store in airtight containers for up to 4 days.
• Freezing: Freeze in portioned containers; thaw overnight before reheating.
• Reheating: Warm gently in a skillet with a splash of broth to prevent drying out.

Expanded Conclusion

This High Protein Mediterranean Chicken Orzo is a balanced, flavor-packed dish that’s easy enough for beginners yet impressive enough for guests. With tender chicken, fresh vegetables, briny olives, and creamy feta, every bite delivers Mediterranean-inspired goodness. Perfect for meal prep, weeknight dinners, or casual entertaining, it’s a go-to recipe for healthy, protein-rich meals that taste as good as they look.

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