- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
Last summer, I was craving something light yet filling after a long day at the market in Tétouan, bags heavy with fresh cherry tomatoes and feta from the local vendors. That’s when I threw together this high protein Mediterranean chicken orzo – tender bites of chicken swimming in a zesty lemon broth with orzo that soaks up every bit of flavor. The briny pop from Kalamata olives and creamy feta had my family going back for seconds, no leftovers in sight.
It’s one of those healthy orzo dinner recipes that feels like a vacation in a bowl, with the aroma of garlic and herbs filling the kitchen like a hug. Perfect for busy evenings, this dish packs lean protein without skimping on taste – think juicy tomatoes bursting against spinach’s earthiness. I’ve tweaked it over time for even more punch, and now it’s a staple for high protein quick dinners.
Ingredients for High Protein Mediterranean Chicken Orzo
Gathering these keeps it simple – most are pantry staples with a Mediterranean twist for anti-inflammation recipes dinner style.
- 2 cups orzo pasta
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 1 cup baby spinach, roughly chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper, to taste
- 2 cups chicken broth
- 1/4 cup fresh parsley, chopped for garnish
- Juice of 1 lemon
How to Make This Healthy Orzo Dinner
Start with the orzo on the stove – multitasking makes this a true one pot Mediterranean diet recipe. The key is searing the chicken first for that golden crust.
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in a large skillet over medium-high. Sear chicken 6-7 minutes per side until golden and cooked through. Remove and slice.
- In same skillet, sauté onion 3-4 minutes until soft. Add garlic, cook 1 minute until fragrant.
- Stir in tomatoes, spinach, olives, remaining herbs. Cook until spinach wilts, 2-3 minutes.
- Pour in broth, simmer 5 minutes to reduce slightly.
- Add cooked orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Adjust seasoning.
- Garnish with parsley and serve hot.
The orzo plumps up beautifully, absorbing the herby broth while the chicken stays juicy. Total time? Under an hour for this high protein low cholesterol meal.
Pro Tips for Mediterranean Easy Recipes
Don’t rush the sear – that crust locks in juices for chicken orzo recipes healthy perfection. Use low-sodium broth to control salt, letting olives shine.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
Last summer, I was craving something light yet filling after a long day at the market in Tétouan, bags heavy with fresh cherry tomatoes and feta from the local vendors. That’s when I threw together this high protein Mediterranean chicken orzo – tender bites of chicken swimming in a zesty lemon broth with orzo that soaks up every bit of flavor. The briny pop from Kalamata olives and creamy feta had my family going back for seconds, no leftovers in sight.
It’s one of those healthy orzo dinner recipes that feels like a vacation in a bowl, with the aroma of garlic and herbs filling the kitchen like a hug. Perfect for busy evenings, this dish packs lean protein without skimping on taste – think juicy tomatoes bursting against spinach’s earthiness. I’ve tweaked it over time for even more punch, and now it’s a staple for high protein quick dinners.
Ingredients for High Protein Mediterranean Chicken Orzo
Gathering these keeps it simple – most are pantry staples with a Mediterranean twist for anti-inflammation recipes dinner style.
- 2 cups orzo pasta
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 1 cup baby spinach, roughly chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper, to taste
- 2 cups chicken broth
- 1/4 cup fresh parsley, chopped for garnish
- Juice of 1 lemon
How to Make This Healthy Orzo Dinner
Start with the orzo on the stove – multitasking makes this a true one pot Mediterranean diet recipe. The key is searing the chicken first for that golden crust.
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in a large skillet over medium-high. Sear chicken 6-7 minutes per side until golden and cooked through. Remove and slice.
- In same skillet, sauté onion 3-4 minutes until soft. Add garlic, cook 1 minute until fragrant.
- Stir in tomatoes, spinach, olives, remaining herbs. Cook until spinach wilts, 2-3 minutes.
- Pour in broth, simmer 5 minutes to reduce slightly.
- Add cooked orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Adjust seasoning.
- Garnish with parsley and serve hot.
The orzo plumps up beautifully, absorbing the herby broth while the chicken stays juicy. Total time? Under an hour for this high protein low cholesterol meal.
Pro Tips for Mediterranean Easy Recipes
Don’t rush the sear – that crust locks in juices for chicken orzo recipes healthy perfection. Use low-sodium broth to control salt, letting olives shine.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
Last summer, I was craving something light yet filling after a long day at the market in Tétouan, bags heavy with fresh cherry tomatoes and feta from the local vendors. That’s when I threw together this high protein Mediterranean chicken orzo – tender bites of chicken swimming in a zesty lemon broth with orzo that soaks up every bit of flavor. The briny pop from Kalamata olives and creamy feta had my family going back for seconds, no leftovers in sight.
It’s one of those healthy orzo dinner recipes that feels like a vacation in a bowl, with the aroma of garlic and herbs filling the kitchen like a hug. Perfect for busy evenings, this dish packs lean protein without skimping on taste – think juicy tomatoes bursting against spinach’s earthiness. I’ve tweaked it over time for even more punch, and now it’s a staple for high protein quick dinners.
Ingredients for High Protein Mediterranean Chicken Orzo
Gathering these keeps it simple – most are pantry staples with a Mediterranean twist for anti-inflammation recipes dinner style.
- 2 cups orzo pasta
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 1 cup baby spinach, roughly chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper, to taste
- 2 cups chicken broth
- 1/4 cup fresh parsley, chopped for garnish
- Juice of 1 lemon
How to Make This Healthy Orzo Dinner
Start with the orzo on the stove – multitasking makes this a true one pot Mediterranean diet recipe. The key is searing the chicken first for that golden crust.
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in a large skillet over medium-high. Sear chicken 6-7 minutes per side until golden and cooked through. Remove and slice.
- In same skillet, sauté onion 3-4 minutes until soft. Add garlic, cook 1 minute until fragrant.
- Stir in tomatoes, spinach, olives, remaining herbs. Cook until spinach wilts, 2-3 minutes.
- Pour in broth, simmer 5 minutes to reduce slightly.
- Add cooked orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Adjust seasoning.
- Garnish with parsley and serve hot.
The orzo plumps up beautifully, absorbing the herby broth while the chicken stays juicy. Total time? Under an hour for this high protein low cholesterol meal.
Pro Tips for Mediterranean Easy Recipes
Don’t rush the sear – that crust locks in juices for chicken orzo recipes healthy perfection. Use low-sodium broth to control salt, letting olives shine.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
Last summer, I was craving something light yet filling after a long day at the market in Tétouan, bags heavy with fresh cherry tomatoes and feta from the local vendors. That’s when I threw together this high protein Mediterranean chicken orzo – tender bites of chicken swimming in a zesty lemon broth with orzo that soaks up every bit of flavor. The briny pop from Kalamata olives and creamy feta had my family going back for seconds, no leftovers in sight.
It’s one of those healthy orzo dinner recipes that feels like a vacation in a bowl, with the aroma of garlic and herbs filling the kitchen like a hug. Perfect for busy evenings, this dish packs lean protein without skimping on taste – think juicy tomatoes bursting against spinach’s earthiness. I’ve tweaked it over time for even more punch, and now it’s a staple for high protein quick dinners.
Ingredients for High Protein Mediterranean Chicken Orzo
Gathering these keeps it simple – most are pantry staples with a Mediterranean twist for anti-inflammation recipes dinner style.
- 2 cups orzo pasta
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 1 cup baby spinach, roughly chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper, to taste
- 2 cups chicken broth
- 1/4 cup fresh parsley, chopped for garnish
- Juice of 1 lemon
How to Make This Healthy Orzo Dinner
Start with the orzo on the stove – multitasking makes this a true one pot Mediterranean diet recipe. The key is searing the chicken first for that golden crust.
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in a large skillet over medium-high. Sear chicken 6-7 minutes per side until golden and cooked through. Remove and slice.
- In same skillet, sauté onion 3-4 minutes until soft. Add garlic, cook 1 minute until fragrant.
- Stir in tomatoes, spinach, olives, remaining herbs. Cook until spinach wilts, 2-3 minutes.
- Pour in broth, simmer 5 minutes to reduce slightly.
- Add cooked orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Adjust seasoning.
- Garnish with parsley and serve hot.
The orzo plumps up beautifully, absorbing the herby broth while the chicken stays juicy. Total time? Under an hour for this high protein low cholesterol meal.
Pro Tips for Mediterranean Easy Recipes
Don’t rush the sear – that crust locks in juices for chicken orzo recipes healthy perfection. Use low-sodium broth to control salt, letting olives shine.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
Last summer, I was craving something light yet filling after a long day at the market in Tétouan, bags heavy with fresh cherry tomatoes and feta from the local vendors. That’s when I threw together this high protein Mediterranean chicken orzo – tender bites of chicken swimming in a zesty lemon broth with orzo that soaks up every bit of flavor. The briny pop from Kalamata olives and creamy feta had my family going back for seconds, no leftovers in sight.
It’s one of those healthy orzo dinner recipes that feels like a vacation in a bowl, with the aroma of garlic and herbs filling the kitchen like a hug. Perfect for busy evenings, this dish packs lean protein without skimping on taste – think juicy tomatoes bursting against spinach’s earthiness. I’ve tweaked it over time for even more punch, and now it’s a staple for high protein quick dinners.
Ingredients for High Protein Mediterranean Chicken Orzo
Gathering these keeps it simple – most are pantry staples with a Mediterranean twist for anti-inflammation recipes dinner style.
- 2 cups orzo pasta
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 1 cup baby spinach, roughly chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper, to taste
- 2 cups chicken broth
- 1/4 cup fresh parsley, chopped for garnish
- Juice of 1 lemon
How to Make This Healthy Orzo Dinner
Start with the orzo on the stove – multitasking makes this a true one pot Mediterranean diet recipe. The key is searing the chicken first for that golden crust.
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in a large skillet over medium-high. Sear chicken 6-7 minutes per side until golden and cooked through. Remove and slice.
- In same skillet, sauté onion 3-4 minutes until soft. Add garlic, cook 1 minute until fragrant.
- Stir in tomatoes, spinach, olives, remaining herbs. Cook until spinach wilts, 2-3 minutes.
- Pour in broth, simmer 5 minutes to reduce slightly.
- Add cooked orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Adjust seasoning.
- Garnish with parsley and serve hot.
The orzo plumps up beautifully, absorbing the herby broth while the chicken stays juicy. Total time? Under an hour for this high protein low cholesterol meal.
Pro Tips for Mediterranean Easy Recipes
Don’t rush the sear – that crust locks in juices for chicken orzo recipes healthy perfection. Use low-sodium broth to control salt, letting olives shine.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
Last summer, I was craving something light yet filling after a long day at the market in Tétouan, bags heavy with fresh cherry tomatoes and feta from the local vendors. That’s when I threw together this high protein Mediterranean chicken orzo – tender bites of chicken swimming in a zesty lemon broth with orzo that soaks up every bit of flavor. The briny pop from Kalamata olives and creamy feta had my family going back for seconds, no leftovers in sight.
It’s one of those healthy orzo dinner recipes that feels like a vacation in a bowl, with the aroma of garlic and herbs filling the kitchen like a hug. Perfect for busy evenings, this dish packs lean protein without skimping on taste – think juicy tomatoes bursting against spinach’s earthiness. I’ve tweaked it over time for even more punch, and now it’s a staple for high protein quick dinners.
Ingredients for High Protein Mediterranean Chicken Orzo
Gathering these keeps it simple – most are pantry staples with a Mediterranean twist for anti-inflammation recipes dinner style.
- 2 cups orzo pasta
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 1 cup baby spinach, roughly chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper, to taste
- 2 cups chicken broth
- 1/4 cup fresh parsley, chopped for garnish
- Juice of 1 lemon
How to Make This Healthy Orzo Dinner
Start with the orzo on the stove – multitasking makes this a true one pot Mediterranean diet recipe. The key is searing the chicken first for that golden crust.
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in a large skillet over medium-high. Sear chicken 6-7 minutes per side until golden and cooked through. Remove and slice.
- In same skillet, sauté onion 3-4 minutes until soft. Add garlic, cook 1 minute until fragrant.
- Stir in tomatoes, spinach, olives, remaining herbs. Cook until spinach wilts, 2-3 minutes.
- Pour in broth, simmer 5 minutes to reduce slightly.
- Add cooked orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Adjust seasoning.
- Garnish with parsley and serve hot.
The orzo plumps up beautifully, absorbing the herby broth while the chicken stays juicy. Total time? Under an hour for this high protein low cholesterol meal.
Pro Tips for Mediterranean Easy Recipes
Don’t rush the sear – that crust locks in juices for chicken orzo recipes healthy perfection. Use low-sodium broth to control salt, letting olives shine.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
Last summer, I was craving something light yet filling after a long day at the market in Tétouan, bags heavy with fresh cherry tomatoes and feta from the local vendors. That’s when I threw together this high protein Mediterranean chicken orzo – tender bites of chicken swimming in a zesty lemon broth with orzo that soaks up every bit of flavor. The briny pop from Kalamata olives and creamy feta had my family going back for seconds, no leftovers in sight.
It’s one of those healthy orzo dinner recipes that feels like a vacation in a bowl, with the aroma of garlic and herbs filling the kitchen like a hug. Perfect for busy evenings, this dish packs lean protein without skimping on taste – think juicy tomatoes bursting against spinach’s earthiness. I’ve tweaked it over time for even more punch, and now it’s a staple for high protein quick dinners.
Ingredients for High Protein Mediterranean Chicken Orzo
Gathering these keeps it simple – most are pantry staples with a Mediterranean twist for anti-inflammation recipes dinner style.
- 2 cups orzo pasta
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 1 cup baby spinach, roughly chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper, to taste
- 2 cups chicken broth
- 1/4 cup fresh parsley, chopped for garnish
- Juice of 1 lemon
How to Make This Healthy Orzo Dinner
Start with the orzo on the stove – multitasking makes this a true one pot Mediterranean diet recipe. The key is searing the chicken first for that golden crust.
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in a large skillet over medium-high. Sear chicken 6-7 minutes per side until golden and cooked through. Remove and slice.
- In same skillet, sauté onion 3-4 minutes until soft. Add garlic, cook 1 minute until fragrant.
- Stir in tomatoes, spinach, olives, remaining herbs. Cook until spinach wilts, 2-3 minutes.
- Pour in broth, simmer 5 minutes to reduce slightly.
- Add cooked orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Adjust seasoning.
- Garnish with parsley and serve hot.
The orzo plumps up beautifully, absorbing the herby broth while the chicken stays juicy. Total time? Under an hour for this high protein low cholesterol meal.
Pro Tips for Mediterranean Easy Recipes
Don’t rush the sear – that crust locks in juices for chicken orzo recipes healthy perfection. Use low-sodium broth to control salt, letting olives shine.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
Last summer, I was craving something light yet filling after a long day at the market in Tétouan, bags heavy with fresh cherry tomatoes and feta from the local vendors. That’s when I threw together this high protein Mediterranean chicken orzo – tender bites of chicken swimming in a zesty lemon broth with orzo that soaks up every bit of flavor. The briny pop from Kalamata olives and creamy feta had my family going back for seconds, no leftovers in sight.
It’s one of those healthy orzo dinner recipes that feels like a vacation in a bowl, with the aroma of garlic and herbs filling the kitchen like a hug. Perfect for busy evenings, this dish packs lean protein without skimping on taste – think juicy tomatoes bursting against spinach’s earthiness. I’ve tweaked it over time for even more punch, and now it’s a staple for high protein quick dinners.
Ingredients for High Protein Mediterranean Chicken Orzo
Gathering these keeps it simple – most are pantry staples with a Mediterranean twist for anti-inflammation recipes dinner style.
- 2 cups orzo pasta
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 1 cup baby spinach, roughly chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper, to taste
- 2 cups chicken broth
- 1/4 cup fresh parsley, chopped for garnish
- Juice of 1 lemon
How to Make This Healthy Orzo Dinner
Start with the orzo on the stove – multitasking makes this a true one pot Mediterranean diet recipe. The key is searing the chicken first for that golden crust.
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in a large skillet over medium-high. Sear chicken 6-7 minutes per side until golden and cooked through. Remove and slice.
- In same skillet, sauté onion 3-4 minutes until soft. Add garlic, cook 1 minute until fragrant.
- Stir in tomatoes, spinach, olives, remaining herbs. Cook until spinach wilts, 2-3 minutes.
- Pour in broth, simmer 5 minutes to reduce slightly.
- Add cooked orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Adjust seasoning.
- Garnish with parsley and serve hot.
The orzo plumps up beautifully, absorbing the herby broth while the chicken stays juicy. Total time? Under an hour for this high protein low cholesterol meal.
Pro Tips for Mediterranean Easy Recipes
Don’t rush the sear – that crust locks in juices for chicken orzo recipes healthy perfection. Use low-sodium broth to control salt, letting olives shine.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
Last summer, I was craving something light yet filling after a long day at the market in Tétouan, bags heavy with fresh cherry tomatoes and feta from the local vendors. That’s when I threw together this high protein Mediterranean chicken orzo – tender bites of chicken swimming in a zesty lemon broth with orzo that soaks up every bit of flavor. The briny pop from Kalamata olives and creamy feta had my family going back for seconds, no leftovers in sight.
It’s one of those healthy orzo dinner recipes that feels like a vacation in a bowl, with the aroma of garlic and herbs filling the kitchen like a hug. Perfect for busy evenings, this dish packs lean protein without skimping on taste – think juicy tomatoes bursting against spinach’s earthiness. I’ve tweaked it over time for even more punch, and now it’s a staple for high protein quick dinners.
Ingredients for High Protein Mediterranean Chicken Orzo
Gathering these keeps it simple – most are pantry staples with a Mediterranean twist for anti-inflammation recipes dinner style.
- 2 cups orzo pasta
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 1 cup baby spinach, roughly chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper, to taste
- 2 cups chicken broth
- 1/4 cup fresh parsley, chopped for garnish
- Juice of 1 lemon
How to Make This Healthy Orzo Dinner
Start with the orzo on the stove – multitasking makes this a true one pot Mediterranean diet recipe. The key is searing the chicken first for that golden crust.
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in a large skillet over medium-high. Sear chicken 6-7 minutes per side until golden and cooked through. Remove and slice.
- In same skillet, sauté onion 3-4 minutes until soft. Add garlic, cook 1 minute until fragrant.
- Stir in tomatoes, spinach, olives, remaining herbs. Cook until spinach wilts, 2-3 minutes.
- Pour in broth, simmer 5 minutes to reduce slightly.
- Add cooked orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Adjust seasoning.
- Garnish with parsley and serve hot.
The orzo plumps up beautifully, absorbing the herby broth while the chicken stays juicy. Total time? Under an hour for this high protein low cholesterol meal.
Pro Tips for Mediterranean Easy Recipes
Don’t rush the sear – that crust locks in juices for chicken orzo recipes healthy perfection. Use low-sodium broth to control salt, letting olives shine.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
Last summer, I was craving something light yet filling after a long day at the market in Tétouan, bags heavy with fresh cherry tomatoes and feta from the local vendors. That’s when I threw together this high protein Mediterranean chicken orzo – tender bites of chicken swimming in a zesty lemon broth with orzo that soaks up every bit of flavor. The briny pop from Kalamata olives and creamy feta had my family going back for seconds, no leftovers in sight.
It’s one of those healthy orzo dinner recipes that feels like a vacation in a bowl, with the aroma of garlic and herbs filling the kitchen like a hug. Perfect for busy evenings, this dish packs lean protein without skimping on taste – think juicy tomatoes bursting against spinach’s earthiness. I’ve tweaked it over time for even more punch, and now it’s a staple for high protein quick dinners.
Ingredients for High Protein Mediterranean Chicken Orzo
Gathering these keeps it simple – most are pantry staples with a Mediterranean twist for anti-inflammation recipes dinner style.
- 2 cups orzo pasta
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 1 cup baby spinach, roughly chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper, to taste
- 2 cups chicken broth
- 1/4 cup fresh parsley, chopped for garnish
- Juice of 1 lemon
How to Make This Healthy Orzo Dinner
Start with the orzo on the stove – multitasking makes this a true one pot Mediterranean diet recipe. The key is searing the chicken first for that golden crust.
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in a large skillet over medium-high. Sear chicken 6-7 minutes per side until golden and cooked through. Remove and slice.
- In same skillet, sauté onion 3-4 minutes until soft. Add garlic, cook 1 minute until fragrant.
- Stir in tomatoes, spinach, olives, remaining herbs. Cook until spinach wilts, 2-3 minutes.
- Pour in broth, simmer 5 minutes to reduce slightly.
- Add cooked orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Adjust seasoning.
- Garnish with parsley and serve hot.
The orzo plumps up beautifully, absorbing the herby broth while the chicken stays juicy. Total time? Under an hour for this high protein low cholesterol meal.
Pro Tips for Mediterranean Easy Recipes
Don’t rush the sear – that crust locks in juices for chicken orzo recipes healthy perfection. Use low-sodium broth to control salt, letting olives shine.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
Last summer, I was craving something light yet filling after a long day at the market in Tétouan, bags heavy with fresh cherry tomatoes and feta from the local vendors. That’s when I threw together this high protein Mediterranean chicken orzo – tender bites of chicken swimming in a zesty lemon broth with orzo that soaks up every bit of flavor. The briny pop from Kalamata olives and creamy feta had my family going back for seconds, no leftovers in sight.
It’s one of those healthy orzo dinner recipes that feels like a vacation in a bowl, with the aroma of garlic and herbs filling the kitchen like a hug. Perfect for busy evenings, this dish packs lean protein without skimping on taste – think juicy tomatoes bursting against spinach’s earthiness. I’ve tweaked it over time for even more punch, and now it’s a staple for high protein quick dinners.
Ingredients for High Protein Mediterranean Chicken Orzo
Gathering these keeps it simple – most are pantry staples with a Mediterranean twist for anti-inflammation recipes dinner style.
- 2 cups orzo pasta
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 1 cup baby spinach, roughly chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper, to taste
- 2 cups chicken broth
- 1/4 cup fresh parsley, chopped for garnish
- Juice of 1 lemon
How to Make This Healthy Orzo Dinner
Start with the orzo on the stove – multitasking makes this a true one pot Mediterranean diet recipe. The key is searing the chicken first for that golden crust.
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in a large skillet over medium-high. Sear chicken 6-7 minutes per side until golden and cooked through. Remove and slice.
- In same skillet, sauté onion 3-4 minutes until soft. Add garlic, cook 1 minute until fragrant.
- Stir in tomatoes, spinach, olives, remaining herbs. Cook until spinach wilts, 2-3 minutes.
- Pour in broth, simmer 5 minutes to reduce slightly.
- Add cooked orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Adjust seasoning.
- Garnish with parsley and serve hot.
The orzo plumps up beautifully, absorbing the herby broth while the chicken stays juicy. Total time? Under an hour for this high protein low cholesterol meal.
Pro Tips for Mediterranean Easy Recipes
Don’t rush the sear – that crust locks in juices for chicken orzo recipes healthy perfection. Use low-sodium broth to control salt, letting olives shine.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
- Orzo mushy? Cook separate, add last.
- Chicken dry? Don’t overcook – 165°F internal.
- Too salty? Rinse olives, less feta.
- Sauce thin? Simmer longer uncovered.
- No feta? Goat cheese works smooth.
- No orzo? Ditalini or quinoa.
- Chicken thighs for juicier dark meat.
- Green olives if no Kalamata.
- Veg broth for lighter version.
- Parmesan over feta for milder tang.
Storage and Serving for Mediterranean Chicken Orzo Recipes
Stores 4 days fridge in airtight – reheat with broth splash. Freezes 2 months sans feta. Serve family-style with crusty bread.
- Fridge: Airtight, 4 days.
- Freeze: Portion bags, 2 months.
- Reheat: Skillet low + broth.
- Serve: Shallow bowls, lemon wedge.
- Pair: Greek salad, tzatziki.
FAQs
Common questions for this healthy orzo recipe.
- Is this low cholesterol? Yes, lean chicken and olive oil keep it heart-friendly.
- Can I make ahead? Perfect meal prep – flavors deepen overnight.
- Gluten-free? Use GF orzo, check broth.
- Kid-friendly? Mild version sans olives works great.
- More protein? Double chicken or add beans.
- Air fryer option? Crisp chicken first, then combine.
- Calories per serving? About 450, balanced macros.
High Protein Mediterranean Chicken Orzo
Tender chicken, plump orzo, feta, olives, and veggies in zesty lemon broth for a quick healthy dinner.
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add orzo and cook al dente, about 8-10 minutes. Drain and set aside.
- Season chicken with salt, pepper, half the oregano, and half the basil.
- Heat olive oil in large skillet over medium-high. Sear chicken 6-7 minutes per side until cooked. Remove and slice.
- Sauté onion 3-4 minutes. Add garlic, cook 1 minute.
- Add tomatoes, spinach, olives, remaining herbs. Wilt spinach 2-3 minutes.
- Pour in broth, simmer 5 minutes.
- Add orzo and chicken. Toss to coat.
- Stir in feta and lemon juice. Season to taste.
- Garnish with parsley and serve.
Notes
- Pound chicken for even cooking.
- Great for meal prep, stores 4 days.
- Add chili for spice.
