High protein chicken orzo is the weeknight hero I didn’t know I needed until one chaotic Tuesday evening. After a long day juggling work and family commitments, I threw together tender chicken cubes, creamy orzo, and fresh vegetables in one pan – and watched my family devour every last bite. This dish delivers a whopping 26-30g of protein per serving while keeping things light, fresh, and incredibly satisfying.
Table of Contents
Ingredients for High Protein Chicken Orzo
I always start with quality chicken breasts or tenders since they’re the star of this dish. Fresh asparagus makes a real difference here – look for firm, bright green spears with tight tips. My go-to is low-sodium chicken broth because it lets you control the salt level perfectly while building rich flavor as the orzo absorbs every drop.
- 1½ pounds boneless, skinless chicken breasts or tenders (diced into 1-inch cubes)
- 1 teaspoon garlic powder
- ¼ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon crushed red pepper flakes – I recommend adjusting this based on your heat preference
- 2 tablespoons olive oil (divided)
- ½ cup chopped yellow onion (about ½ medium)
- 2 cups fresh asparagus (cut into 1-inch segments) – My preference is thinner stalks for quicker cooking
- 1 tablespoon finely chopped garlic (about 3 cloves) – Fresh garlic beats jarred every time
- 8 ounces uncooked orzo pasta
- 2½ cups low-sodium chicken broth – I usually keep an extra ½ cup on hand just in case
- 2 sprigs fresh thyme or ¼ teaspoon dried thyme
- ⅓ cup half-and-half or milk
- ⅓ cup grated parmesan cheese – Pro tip: freshly grated melts better than pre-shredded
- 2 cups baby spinach
- Chopped parsley (for garnish)
- Extra parmesan cheese (for garnish)
Step-by-Step Instructions
In my experience, keeping the chicken pieces uniform ensures everything cooks evenly and stays tender throughout.
Step 1: Combine the diced chicken with garlic powder, salt, black pepper, and crushed red pepper flakes in a small bowl. Toss thoroughly so every piece gets coated with the seasonings.
Step 2: Heat 1 tablespoon of olive oil in a large 12-inch high-sided pan over medium-high heat. Add the seasoned chicken and cook for 10-12 minutes, turning occasionally, until golden brown on all sides and the internal temperature reaches 165°F. Remove chicken and set aside.
Step 3: In the same pan, add the remaining tablespoon of olive oil. Toss in asparagus pieces and sauté for about 2 minutes until tender-crisp – they should still have a slight snap. Remove and set aside with the chicken.
Step 4: Add chopped onion to the pan and sauté for 3 minutes until softened and translucent. Stir in orzo and garlic, cooking for 3 more minutes while stirring frequently. The orzo should smell nutty and look lightly golden – this toasting step adds amazing depth of flavor.
Step 5: Pour in the chicken broth and bring to a simmer, scraping up any browned bits from the pan bottom. Cover with a lid and cook for 7 minutes, stirring after 3-4 minutes, until most liquid is absorbed and the orzo looks creamy. Watch carefully and stir every 2-3 minutes to prevent sticking.
Step 6: Uncover and stir in the cooked chicken, asparagus, half-and-half, parmesan cheese, baby spinach, and thyme. Cook for 1-2 minutes, stirring gently, until the spinach wilts, cheese melts, and everything is heated through. Serve immediately with chopped parsley and extra parmesan.
Perfect Pairings for High Protein Chicken Orzo
This creamy pasta pairs beautifully with lighter sides that add textural contrast and fresh flavors.
Simple Arugula Salad: Peppery arugula dressed with lemon vinaigrette cuts through the richness of the creamy orzo while adding a refreshing bite that balances the meal perfectly.
Garlic Bread Rolls: Crusty garlic bread is ideal for soaking up any remaining parmesan sauce – it adds a satisfying crunch and makes the meal feel more complete.
Roasted Cherry Tomatoes: Sweet, caramelized tomatoes bring bright acidity and a pop of color that complements the earthy asparagus and spinach already in the dish.
Steamed Green Beans: Lightly seasoned green beans provide extra vegetables and fiber without competing with the flavors in your protein-packed main course. Try our Sheet Pan Sausage and Veggies technique for easy roasted green beans.
Cucumber Salad: A cool, crisp cucumber salad with dill and vinegar offers a refreshing contrast to the warm, creamy pasta and helps lighten the overall meal.
How to Store and Reheat Leftovers
Store leftover chicken orzo in an airtight container in the refrigerator for up to 3-4 days. The orzo will absorb some liquid as it sits, which is completely normal.
For reheating, I recommend adding a splash of chicken broth or milk to restore creaminess. Warm gently in a covered pan over medium-low heat, stirring occasionally, or microwave in 1-minute intervals until heated through to 165°F. The chicken stays tender when you avoid overheating.
This dish is versatile beyond dinner – try it as a protein-rich lunch or pack it for meal prep. You can also customize leftovers by adding extra vegetables or a squeeze of fresh lemon juice to brighten the flavors. For more orzo inspiration, check out our Chicken Sausage and Broccoli Orzo or Sun-Dried Tomato Chicken Orzo.
FAQs
Can I use chicken thighs instead of breasts?
Absolutely! Boneless, skinless chicken thighs work beautifully and add extra richness. Just adjust cooking time slightly as thighs may take 2-3 minutes longer to reach 165°F.
What if my orzo absorbs all the liquid too quickly?
Keep that extra ½ cup of chicken broth handy – simply add it gradually while stirring if the orzo looks dry before it’s fully tender and creamy.
Can I make this dairy-free?
Yes, substitute the half-and-half with full-fat coconut milk and use nutritional yeast instead of parmesan cheese for a creamy, dairy-free version.
High Protein Chicken Orzo
Ingredients
Equipment
Method
- In a small bowl, combine the diced chicken with garlic powder, salt, black pepper, and crushed red pepper flakes. Toss well to evenly coat all chicken pieces with the seasonings.
- Heat 1 tablespoon of olive oil in a large 12-inch high-sided pan over medium-high heat. Add the seasoned chicken and cook for 10-12 minutes, turning occasionally, until golden brown on all sides and the internal temperature reaches 165°F. Remove chicken from pan and set aside.
- In the same pan, add the remaining tablespoon of olive oil. Add asparagus pieces and sauté for about 2 minutes until tender-crisp with a slight snap. Remove asparagus and set aside with the cooked chicken.
- Add chopped onion to the pan and sauté for 3 minutes until softened and translucent. Add orzo pasta and finely chopped garlic, then cook for 3 more minutes, stirring frequently, until the orzo begins to toast and smell nutty with a light golden color.
- Pour chicken broth into the pan and bring to a simmer, scraping the bottom to incorporate any browned bits. Cover with a lid and cook for 7 minutes, stirring after 3-4 minutes, until most of the liquid is absorbed and the orzo looks creamy. Stir every 2-3 minutes to prevent sticking.
- Uncover the pan and stir in the cooked chicken, sautéed asparagus, half-and-half, grated parmesan cheese, baby spinach, and thyme. Cook for 1-2 more minutes, stirring gently, until the spinach wilts, cheese melts, and everything is heated through to 165°F.
- Serve immediately, garnished with chopped fresh parsley and extra grated parmesan cheese.
