Jump to Recipe Print RecipeAs the sun sets over the Mediterranean coast, the enticing aroma of sizzling garlic and fresh herbs fills the air, inviting everyone to gather around the table. Today, I’m thrilled to share my favorite recipe for High Protein Mediterranean Chicken Orzo, a dish that beautifully marries convenience with vibrant flavors. With tender chicken, creamy orzo, and a burst of fresh veggies, this recipe is perfect for busy weeknights or wholesome meal prep. Not only is it beginner-friendly, but it also packs a protein punch while remaining light and nutritious—just about 450 calories per serving! Ready to discover the magic of Mediterranean cooking in your own kitchen? Let’s dive into this delightful journey together, and I promise you’ll want to add this dish to your regular rotation! Why Is Mediterranean Chicken Orzo a Must-Try? Vibrant flavors: This dish immerses you in the rich, inviting tastes of the Mediterranean with each bite. High protein: It features lean chicken, satisfying your protein needs while keeping it healthy. Beginner-friendly: Even if you’re new to cooking, the straightforward steps ensure your success. Meal prep champion: Perfect for batch cooking, you can easily store leftovers for quick lunches or dinners throughout the week. Versatile ingredients: Feel free to mix in your favorite veggies and protein substitutes, making this dish adaptable to everyone’s taste. Crowd-pleaser: Whether it’s a family dinner or a get-together with friends, this Mediterranean Chicken Orzo is sure to impress! If you’re curious about more simple yet delicious dishes, check out meal prep tips to make your cooking experience even easier. Mediterranean Chicken Orzo Ingredients For the Orzo Base • Orzo pasta – This rice-shaped pasta is perfect for soaking up flavors; feel free to substitute with farro, quinoa, or whole wheat pasta based on preference. • Olive oil – Essential for sautéing the chicken and adding richness; avocado oil can be used for a milder flavor. For the Chicken • Boneless, skinless chicken breasts – The main protein, cut into bite-sized pieces for quick cooking; try turkey or firm tofu for a tasty alternative. • Salt – Enhances the overall flavor; adjust according to your dietary needs. • Black pepper – Adds a hint of heat and preferred fresh for a stronger taste. • Dried oregano – Provides that classic Mediterranean flair, but can be swapped for Italian seasoning in a pinch. • Dried basil – Offers a touch of sweetness; fresh basil will give a bolder aroma. For Flavor and Freshness • Lemon juice – Brightens the dish and adds necessary acidity; freshly squeezed is best, but bottled lemon juice works too. • Garlic – Infuses deep flavor throughout; minced garlic ensures even distribution. • Cherry tomatoes – Juicy and sweet, halved for even cooking; you may use diced regular tomatoes instead. • Baby spinach – Nutritious and wilts quickly; kale or Swiss chard can be great substitutes. For Finishing Touches • Black olives – Introduces a briny saltiness; kalamata or green olives are delicious alternatives. • Feta cheese – Creamy and tangy, it rounds out the dish; goat cheese can substitute, or omit for a dairy-free treat. • Fresh parsley – This vibrant garnish lifts the dish with flavor; you can swap with cilantro or dill if desired. This Mediterranean Chicken Orzo is not just a meal; it’s a story on a plate, waiting to be shared! Step‑by‑Step Instructions for Mediterranean Chicken Orzo Step 1: Cook the Orzo Begin by bringing a large pot of salted water to a boil. Add the orzo pasta and cook according to package instructions, usually about 8-10 minutes, until al dente. Stir occasionally to prevent sticking. Once cooked, drain the orzo in a colander, and drizzle a little olive oil to keep it from clumping while you prepare the other ingredients. Step 2: Heat the Skillet In a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Allow the oil to shimmer, indicating it’s hot enough for cooking. This should take about 1-2 minutes. It’s essential to ensure the oil is hot to achieve that desirable golden brown crust on the chicken for your Mediterranean Chicken Orzo. Step 3: Season the Chicken While the skillet heats up, take about 1 pound of boneless, skinless chicken breasts, cut them into bite-sized pieces, and season generously with salt, black pepper, dried oregano, and dried basil. Mix well to ensure each piece is evenly coated with spices, enhancing the flavor profile of your dish as it cooks. Step 4: Sauté the Chicken Add the seasoned chicken pieces to the hot skillet, spreading them out in a single layer. Cook undisturbed for about 2-3 minutes to allow a golden brown crust to form. Afterward, stir and continue cooking for an additional 3-4 minutes until the chicken is no longer pink in the center and begins to brown slightly. This step is crucial for the texture of your Mediterranean Chicken Orzo. Step 5: Add Lemon and Garlic Once your chicken is cooked, pour in the juice of one lemon and add 2-3 cloves of minced garlic to the skillet. Sauté everything together for about 1-2 minutes until the garlic is fragrant but not burnt, giving your Mediterranean Chicken Orzo a delightful aromatic base filled with zest. Step 6: Incorporate the Tomatoes Next, stir in 1 cup of halved cherry tomatoes, continuing to cook for about 2-3 minutes until they soften. Using fresh tomatoes adds a burst of flavor and juiciness to the dish. You’ll notice the vibrant colors come together beautifully as everything melds in the skillet. Step 7: Combine with Orzo and Spinach Lower the heat to medium and gently add the drained orzo, about 4 cups of washed baby spinach, and a handful of black olives into the skillet. Toss everything together for about 2 minutes, allowing the spinach to wilt down and mix well with the chicken and orzo, creating a colorful, hearty Mediterranean Chicken Orzo. Step 8: Finish with Feta and Parsley Remove the skillet from heat, and sprinkle about ½ cup of crumbled feta cheese and a handful of chopped fresh parsley over the mixture. Allow the residual heat to slightly soften the feta. This step adds a creamy richness and freshness to your Mediterranean Chicken Orzo, perfectly enhancing its delightful flavors. Step 9: Serve and Garnish Serve your vibrant Mediterranean Chicken Orzo warm, garnished with additional parsley if desired to brighten the dish visually. Pairing it with a simple green salad or crusty bread works beautifully for a complete meal. Relish in the delightful flavors while enjoying this healthy, protein-packed dish! Mediterranean Chicken Orzo Variations & Substitutions Feel free to unleash your culinary creativity with this dish, making it perfectly tailored to your taste and dietary needs! Whole Grain Alternative: Swap orzo for farro or quinoa to boost fiber and add a nutty flavor. Vegetable Boost: Add chopped zucchini, bell peppers, or artichokes for a colorful and nutrient-packed twist. Spicy Kick: Incorporate red pepper flakes or sliced jalapeños to bring some heat to your Mediterranean Chicken Orzo. Different Proteins: Substitute chicken with turkey, shrimp, or firm tofu for delightful protein variations. Cheese Swap: Try goat cheese or skip cheese altogether for a lighter version that honors your dietary preferences. Herb Variations: Use fresh herbs like basil or dill instead of dried herbs for enhanced flavor and freshness. Nutty Crunch: Top with toasted pine nuts or almonds for a satisfying crunch that elevates the dish’s texture. Citrus Twist: Drizzle with orange juice or add zest for an unexpected citrus flair that brightens the flavors beautifully. Ready to explore more tasty options? Don’t miss out on these simple meal prep tips that can effortlessly enhance your cooking experience! Make Ahead Options For busy home cooks, the High Protein Mediterranean Chicken Orzo is a meal prep dream! You can cook the orzo and sauté the chicken up to 24 hours in advance. Simply store the cooked orzo and chicken separately in airtight containers in the refrigerator to maintain their textures. Minimize moisture by allowing them to cool to room temperature before sealing. When you’re ready to serve, reheat them gently on the stovetop, adding fresh spinach, tomatoes, olives, and feta just before serving to keep everything vibrant and fresh. This way, you’ll enjoy a flavorful, nutritious dish with minimal effort on hectic weeknights! What to Serve with High Protein Mediterranean Chicken Orzo Transform your meal into a Mediterranean feast with delightful pairings that perfectly complement every bite of this flavorful dish! Simple Green Salad: A fresh mix of greens with a light vinaigrette brings crunch and acidity, balancing the creamy orzo beautifully. Crusty Bread: Warm, crusty bread is ideal for scooping up orzo and absorbing those delicious flavors, making every bite a satisfying experience. Roasted Vegetables: Sweet, caramelized veggies like zucchini and bell peppers add a hearty touch while keeping things healthy and vibrant. Herbed Couscous: This fluffy side adds a different texture and its own aromatic flavor, enhancing the Mediterranean theme of your meal. Garlic Hummus: Creamy and rich, garlicky hummus served with pita chips or crudités makes a perfect appetizer that kicks off your meal with flavorful excitement. Chilled White Wine: A glass of crisp, chilled Sauvignon Blanc or Pinot Grigio complements the dish’s fresh flavors beautifully while enhancing the dining experience. Elevate your dining experience by incorporating these pairings for a memorable meal that celebrates Mediterranean cuisine! Expert Tips for Mediterranean Chicken Orzo Proper Cooking Time: Ensure the orzo is cooked al dente to maintain a pleasant texture; overcooked orzo can become mushy in your Mediterranean Chicken Orzo. Preheat the Skillet: Always heat your oil until shimmering before adding chicken; this achieves a beautiful golden crust and locks in moisture. Even Seasoning: Coat chicken evenly with spices before cooking; this amplifies flavor and prevents bland bites in your Mediterranean Chicken Orzo. Don’t Overcrowd: Avoid overcrowding the skillet while cooking chicken; it needs room to brown properly. If necessary, cook in batches. Add Vegetables Wisely: Incorporate vegetables that cook quickly, like spinach and cherry tomatoes, near the end so they retain their freshness and vibrant color. Store Smart: Allow leftovers to cool completely before storing in an airtight container in the fridge for up to three days, preserving your Mediterranean Chicken Orzo’s flavor. How to Store and Freeze Mediterranean Chicken Orzo Fridge: Allow the Mediterranean Chicken Orzo to cool completely, then store in an airtight container for up to 3 days. Reheat on the stovetop with a splash of water or broth to restore moisture. Freezer: To freeze, portion the dish into freezer-safe containers for up to 3 months. When ready to enjoy, thaw overnight in the fridge and reheat on the stovetop until heated through. Reheating: For best results, reheat the Mediterranean Chicken Orzo on low heat, adding a splash of olive oil or broth to maintain its creamy texture. You can also use the microwave, covered, in short intervals, stirring in between. Room Temperature: If serving at a potluck or gathering, keep the Mediterranean Chicken Orzo at room temperature for no longer than 2 hours for food safety. Mediterranean Chicken Orzo Recipe FAQs How do I choose ripe cherry tomatoes for this dish? Absolutely! Look for cherry tomatoes that are vibrant in color, firm to the touch, and have a slight sheen. Avoid any with dark spots or wrinkles, which can indicate overripeness. The sweeter the tomato, the more depth of flavor it will contribute to your Mediterranean Chicken Orzo! What’s the best way to store leftovers of Mediterranean Chicken Orzo? To store your Mediterranean Chicken Orzo, let it cool completely before transferring it to an airtight container. This will keep it fresh in the fridge for up to 3 days. When reheating, add a splash of water or broth to revive the flavors and creaminess. Can I freeze Mediterranean Chicken Orzo? Yes, you can! To freeze, portion your Mediterranean Chicken Orzo into freezer-safe containers, allowing for some space at the top for expansion. It can be frozen for up to 3 months. When you’re ready to eat, simply thaw it overnight in the fridge and reheat on the stovetop over low heat, stirring frequently for even warming. What should I do if my chicken is dry? Very! If you find your chicken is turning out dry, make sure not to overcook it—check for doneness after about 5-7 minutes of cooking. For added moisture and flavor, consider marinating the chicken pieces in olive oil and lemon juice before cooking. This ensures tender meat that stays juicy even after reheating. Is this dish safe for people with food allergies? For those with dairy allergies, feel free to omit the feta cheese or substitute it with a dairy-free option. Additionally, check the ingredients of the orzo if you’re catering to gluten intolerances—there are gluten-free orzo alternatives made from rice or quinoa available. Always make sure to adjust per your dietary needs! Mediterranean Chicken Orzo: A Flavor-Packed Protein Boost Discover a vibrant Mediterranean Chicken Orzo dish that combines tender chicken and creamy orzo for a delightful protein-packed meal. Print Recipe Pin Recipe Prep Time 10 minutes minsCook Time 30 minutes minsTotal Time 40 minutes mins Servings: 4 servingsCourse: DinnerCuisine: MediterraneanCalories: 450 Ingredients Equipment Method Nutrition Notes Ingredients 1x2x3x? For the Orzo Base1 cup orzo pasta can substitute with farro, quinoa, or whole wheat pasta2 tablespoons olive oil avocado oil can be used for a milder flavorFor the Chicken1 pound boneless, skinless chicken breasts cut into bite-sized pieces1 teaspoon salt adjust according to dietary needs1/2 teaspoon black pepper preferably fresh1 teaspoon dried oregano can swap for Italian seasoning1 teaspoon dried basil use fresh for bolder aromaFor Flavor and Freshness1 tablespoon lemon juice freshly squeezed is best2-3 cloves garlic minced1 cup cherry tomatoes halved for cooking4 cups baby spinach washedFor Finishing Touches1/2 cup black olives kalamata or green olives can be alternatives1/2 cup feta cheese can substitute with goat cheese or omit1/4 cup fresh parsley chopped Equipment large potLarge SkilletColander Method Step-by-Step InstructionsBegin by bringing a large pot of salted water to a boil. Add the orzo pasta and cook according to package instructions, usually about 8-10 minutes, until al dente. Drain and drizzle with olive oil.In a large skillet, heat olive oil over medium-high heat until shimmering, about 1-2 minutes.Season the chicken pieces with salt, pepper, oregano, and basil.Sauté the seasoned chicken in the hot skillet for 2-3 minutes undisturbed, then stir and cook for an additional 3-4 minutes until cooked through.Pour in lemon juice and add minced garlic to the skillet, sauté for 1-2 minutes until fragrant.Stir in halved cherry tomatoes and continue to cook for 2-3 minutes until softened.Lower heat to medium, add cooked orzo, spinach, and olives; toss for about 2 minutes until combined.Remove from heat, sprinkle feta and parsley over the mixture and let it soften slightly.Serve warm, garnished with additional parsley if desired. Nutrition Serving: 1servingCalories: 450kcalCarbohydrates: 40gProtein: 35gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 4gSugar: 3gVitamin A: 2500IUVitamin C: 30mgCalcium: 150mgIron: 3mg NotesStore leftovers in an airtight container in the fridge for up to 3 days or freeze for up to 3 months. Reheat on low heat with a splash of water or broth. Tried this recipe?Let us know how it was!
