High Protein Chicken Orzo (One Pot Dinner Meal Prep)
A one pot chicken orzo dinner loaded with tender chicken, hearty orzo pasta, and 38 grams of protein per serving that comes together in under 30 minutes. Perfect for weeknight dinners and meal prep that keeps you satisfied all week long.
Equipment
- 5-quart Dutch oven or large pot
Ingredients
- 1 pound boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic, minced
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon dried Italian seasoning
- 1.5 cups orzo pasta
- 4 cups low-sodium chicken broth
- 1 cup diced tomatoes
- 1 teaspoon red pepper flakes (optional)
- 1/2 cup heavy cream or Greek yogurt
- 1 cup fresh spinach
- 1/2 cup grated Parmesan cheese
- 2 tablespoons fresh lemon juice
- Fresh basil or parsley for garnish
Instructions
- Step 1: Pat chicken breasts dry and season both sides with salt, pepper, and Italian seasoning. Heat olive oil in a large pot over medium-high heat. Sear chicken 4-5 minutes per side until golden brown. Transfer to cutting board.
- Step 2: In the same pot, add diced onion and cook 2-3 minutes until softened. Add minced garlic and red pepper flakes, cook 30 seconds.
- Step 3: Pour in chicken broth and diced tomatoes with liquid. Bring to simmer and add orzo pasta, stirring well to prevent clumping.
- Step 4: Slice chicken into bite-sized pieces and return to pot. Reduce heat to medium and simmer uncovered 12-15 minutes until orzo is tender and has absorbed most liquid, stirring occasionally.
- Step 5: Turn heat to low and stir in cream or Greek yogurt. Add fresh spinach and let wilt 1 minute. Stir in Parmesan cheese and lemon juice. Adjust seasonings and loosen with broth if needed.
- Step 6: Serve immediately topped with fresh basil or parsley. Cool completely before portioning into containers for meal prep.
Notes
Store in airtight containers in refrigerator for up to 4 days. When reheating, add a splash of chicken broth or water to loosen pasta and warm gently over medium heat or in microwave. For extra protein, add white beans or chickpeas in step 4. This dish can also be chilled and tossed with lemon juice and olive oil for cold pasta variation. Makes an excellent meal prep option for ready-to-go lunches throughout the week.