I remember that hectic Tuesday evening last month, rushing home after a long day, staring into the fridge wondering what magic I could whip up without spending hours in the kitchen. That’s when this high protein Mediterranean chicken orzo saved the night. Tender chunks of chicken mingled with chewy orzo, bursting cherry tomatoes, briny olives, and creamy feta – all in one skillet. The aroma of garlic and lemon filled the air, making my tiny apartment feel like a seaside taverna. One bite, and the tangy brightness hit just right, with that satisfying protein punch keeping me full till morning.
Perfect for busy folks craving healthy orzo dinner recipes or one pot Mediterranean diet recipes, it’s ready in under an hour. Lean chicken delivers the protein boost without heaviness, while spinach and tomatoes sneak in those anti-inflammation recipe dinner vibes. I’ve made it weekly since – sometimes swapping in extra herbs for fun. If you’re after high protein low cholesterol meals or chicken orzo recipes healthy style, this is your go-to. Simple, flavorful, and ridiculously good.
Ingredients for High Protein Mediterranean Chicken Orzo
Grab these fresh picks for your Mediterranean easy recipes adventure. Everything comes together effortlessly.
- 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
- 2 cups chicken broth
- Juice of 1 lemon
- 1/4 cup fresh parsley, chopped for garnish
- Salt and pepper to taste
Step-by-Step: High Protein Quick Dinner
Heat olive oil in a large skillet over medium-high. Season chicken with half the oregano, basil, salt, and pepper. Sear until golden, about 5-6 minutes per side. Pull it out, slice into chunks, and set aside. The kitchen starts smelling incredible already.
Drop in diced onion to the same pan, sauté 3-4 minutes till soft. Toss in garlic for 1 minute – don’t let it burn, or it’ll turn bitter. Add tomatoes, cook till they blister a bit, then spinach, olives, rest of herbs. Stir till spinach wilts, about 2 minutes. That vibrant green and red mix? Chef’s kiss.
Pour in broth, bring to simmer. Let it bubble gently 5 minutes to build flavor. Stir in cooked orzo – boil it separately first till al dente, drain. Add chicken back, mix well. Squeeze lemon, fold in feta. It melts into creamy pockets. Garnish with parsley. Boom – healthy orzo recipes dinners done.
Pro Tips for Mediterranean Chicken Orzo Recipes
Boil orzo in plenty of salted water for best texture – it absorbs flavors like a sponge. Sear chicken hot and fast for juicy insides, crispy outsides. Taste broth before adding orzo; adjust lemon for zing. Fresh herbs elevate it over dried. For extra protein, toss in chickpeas.
- Use low-sodium broth to control salt.
- Room-temp chicken sears better.
- Feta last to keep it crumbly.
Easy Variations on Healthy Orzo Dinner Recipes
Make it veggie: Swap chicken for chickpeas or shrimp. Spicy kick? Red pepper flakes. One pot Mediterranean diet recipes fan? Add artichokes. For high protein low cholesterol meals, use turkey breast. Anti inflammation recipes dinner style: Extra spinach, less feta.
- Vegetarian: Tofu chunks.
- Gluten-free: Quinoa instead orzo.
- Creamy: Splash heavy cream.
Troubleshooting High Protein Orzo Recipes
Orzo mushy? Cook al dente, rinse cold. Chicken dry? Don’t overcook – 165°F internal. Too bland? More lemon, salt. Sauce thick? Broth splash. Spinach tough? Wilt longer.
Ingredient Substitutions
- No orzo? Rice or farfalle.
- Feta out? Goat cheese.
- Olives nope? Capers.
- Chicken broth? Veggie.
Storage and Serving for Chicken Orzo Recipes Healthy
Fridge airtight up to 4 days. Freezer 2 months sans feta. Reheat skillet with broth splash. Serve warm in bowls, lemon wedge side. Pairs with crisp salad or garlic bread. Weeknight high protein quick dinner perfection.
FAQs
Can I make high protein Mediterranean chicken orzo ahead? Yes, meal prep star. Stores great, flavors deepen.
Is it one pot Mediterranean diet recipes friendly? Mostly – orzo boils separate, but minimal dishes.
How to boost protein? Add beans or double chicken.
Vegetarian version? Chickpeas or halloumi work wonders.
Spicy twist? Chili flakes or harissa.
Freezes well? Base yes, add feta fresh.
High Protein Mediterranean Chicken Orzo
Equipment
- Large skillet
- Pot for orzo
- Wooden spoon
Ingredients
- 2 cups orzo pasta
- 1 pound boneless skinless chicken breasts, bite-sized
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 1 cup baby spinach, chopped
- 1/2 cup Kalamata olives, sliced
- 1/2 cup feta cheese, crumbled
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 2 cups chicken broth
- 1 lemon, juiced
- 1/4 cup fresh parsley, chopped garnish
- salt and pepper to taste
Instructions
- Cook orzo pasta in boiling salted water until al dente, drain.
- Season and sear chicken in olive oil until golden, remove.
- Sauté onion and garlic in same pan.
- Add cherry tomatoes, spinach, olives, remaining herbs; wilt.
- Pour in chicken broth, simmer 5 minutes.
- Mix in orzo, sliced chicken, lemon juice, feta.
- Garnish with parsley, serve hot.
Notes
- Meal prep friendly, fridge 4 days.
- Add chili for spice.
- Gluten-free: use quinoa.
