Amazing 30-Min High Protein Mediterranean Chicken Orzo

You know those nights? The ones where you walk in the door, starving, and the thought of a complicated dinner with a million pots feels like climbing a mountain? Ugh, I hate those! That’s exactly why I developed this **High Protein Mediterranean Chicken Orzo** recipe. Seriously, this dish is my current weeknight hero. In about 30 minutes flat, you get this incredibly vibrant, savory bowl packed with chicken and that dreamy, salty feta flavor we all love from the Mediterranean coast.

It’s hearty, it’s got tons of lean protein to keep you full, and cleanup is an absolute breeze—I often use just one big skillet! My biggest tip for making healthy eating stick is making sure it tastes like a treat. Trust me, this orzo tastes like you spent hours simmering broth, but you won’t!

Why You Need This High Protein Mediterranean Chicken Orzo

• This cooks up lightning fast—we’re talking 30 total minutes, Prep Time included!
• It’s loaded with protein to keep you satisfied through the evening.
• That bold, sunny Mediterranean flavor profile—olives, feta, oregano—hits the spot every time.
• Clean up is minimal; it’s basically a one-skillet wonder, which is a HUGE win for me.

If you ever need another quick hit of lemon and herbs, you should check out my lemon feta chicken and orzo recipe too! It’s similar magic, just with a different vegetable twist.

Essential Ingredients for Your High Protein Mediterranean Chicken Orzo

The quality of your ingredients really pops in a simple dish like this, so try to get the good stuff! The olives and feta make such a difference here. Don’t skimp on tasting as you go; that’s how you make sure it’s perfect for *your* preference.

• 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 tablespoon olive oil
• 1 cup orzo pasta
• 2 cups chicken broth
• 1/2 cup sun-dried tomatoes, chopped
• 1/2 cup Kalamata olives, pitted and halved
• 1/4 cup crumbled feta cheese
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup fresh parsley, chopped (for garnish)

If you’re searching for more one-pan dinners like this, I keep all my best easy dinner recipes updated over here!

Step-by-Step Instructions for High Protein Mediterranean Chicken Orzo

This really is as straightforward as it looks on paper, but the order you do things in matters, especially when toasting the pasta! Remember, Prep Time is just 10 minutes, and Cook Time is generally 20 minutes, so you are looking at dinner done in half an hour.

1. First things first, season your chicken chunks really well with salt, pepper, and oregano. Don’t be shy here; this is where the chicken flavor starts!
2. Get your olive oil hot in a big skillet over medium-high heat. Toss in that seasoned chicken and cook it until it’s nicely browned all over and cooked through. Usually about 5 to 7 minutes. Scoop that chicken out and set it aside somewhere safe—a plate works great.
3. Now, drop your minced garlic into the same pan. You only want about 30 seconds here until it smells absolutely fantastic; watch it closely so it doesn’t burn! Burnt garlic tastes bitter, and we don’t want that.
4. Here’s the trick for nutty flavor: Add the orzo pasta to the skillet and toast it for a whole minute, stirring constantly. This step gives the final dish so much more depth.
5. Pour in the chicken broth. Crank the heat up until it boils, then immediately turn it down low, pop a lid on, and let it simmer for 10 to 12 minutes. You want the orzo soft and most of that broth gone.
6. Once the orzo is tender, stir in your cooked chicken, those gorgeous chopped sun-dried tomatoes, and your halved olives. Let that cook for just 2 more minutes so everything warms up together.

7. Take the whole skillet off the heat. This is important! Gently stir in the crumbled feta cheese. The residual heat will soften it perfectly without completely melting it into goo.
8. Finish it off with a good sprinkle of fresh parsley for color and freshness before you dig in.

For more great skillet meals, I made a favorite that uses similar techniques: my chicken and orzo skillet recipe.

Expert Tips for the Perfect High Protein Mediterranean Chicken Orzo

Listen, anyone can follow steps, but these little nudges from my kitchen to yours will elevate this dish from good to seriously fantastic. Always use good broth; it’s your main source of liquid flavor!

If you want that extra zesty kick that really screams ‘Mediterranean,’ definitely follow the note and add the zest of one lemon at the very end when you stir in the feta. It brightens everything up instantly! Also, resist stirring the orzo too much while it’s simmering; that releases too much starch and can make it gummy instead of fluffy.

When shopping, splurge a little on the Kalamata olives if you can; the flavor difference between an authentic pitted olive and some jarred alternatives is night and day in this dish. And because this recipe has feta and olives, taste before adding extra salt; they bring a lot of salty flavor already!

If you happen to be making something similar, I have a fantastic copycat Olive Garden recipe that uses similar savory depth!

Variations for Your High Protein Mediterranean Chicken Orzo

This recipe is totally flexible, which I love for leftovers later in the week. If you aren’t feeling chicken, don’t stress about it!

For a vegetarian version, you can swap the chicken for two cans of rinsed chickpeas or some good quality cannellini beans. Add those in during step 6 instead of the chicken, and just make sure you use vegetable broth. It works beautifully, honestly.

If you want to sneak in some greens—and we always should—toss a big handful of fresh spinach right in with the tomatoes and olives in step 6. It wilts down instantly. Artichoke hearts (canned, drained, and quartered) are another amazing addition that fits the profile perfectly!

If shrimp is more your speed, you can absolutely use that instead of chicken! Just reduce the cook time significantly since shrimp cooks so fast. You’d sear it for maybe 2 minutes on each side and pull it out right away before adding it back in at the end. I have a great Mediterranean herb baked fish recipe that might give you some ideas for different proteins, too!

Serving Suggestions for High Protein Mediterranean Chicken Orzo

Because this orzo is already pretty substantial—with the orzo pasta acting like the starch and the chicken providing the protein—you don’t need much else. Keep it simple to let those gorgeous Mediterranean flavors shine.

I usually serve a big scoop straight out of the skillet with nothing else, honestly! But if you want a little something extra on the side, a super light, quick salad is perfect. Think crisp romaine lettuce dressed with nothing more than olive oil and a squeeze of fresh lemon juice.

Crusty bread is non-negotiable for soaking up any leftover broth or juice at the bottom of the bowl. Trust me, you won’t want to waste a drop of that deliciousness.

For more lighter side inspiration, check out what I keep in my rotation of healthy and fresh salads.

Storage and Reheating Instructions for High Protein Mediterranean Chicken Orzo

This dish actually keeps really well! You can store leftovers in an airtight container in the fridge for up to four days. It tends to thicken up a bit as it chills because the orzo soaks up all that lovely broth.

When reheating, microwave portions work best, but here’s the secret: always splash in just a teaspoon or two of water or extra broth before heating it up. This brings back its creamy texture super fast without making it dry out in the microwave. It usually takes about 60 to 90 seconds on medium power.

Frequently Asked Questions about High Protein Mediterranean Chicken Orzo

Can I use pre-cooked chicken instead of raw chicken?

Oh yes, you absolutely can! If you have leftover rotisserie chicken, that’s perfect. Just make sure you skip step 2 of cooking the chicken. Start by toasting the garlic, then add the orzo, broth, and simmer until ready. Then, stir in your pre-cooked chicken right at the end in step 6 just until it’s heated through. Easy peasy!

What is the best way to make this High Protein Mediterranean Chicken Orzo vegetarian?

To make this vegetarian, you’ll want to swap out the chicken breasts for plant-based protein. I highly recommend rinsing and draining two cans of chickpeas or some nice white beans and adding those right along with the olives and sun-dried tomatoes in step 6. Also, make sure you substitute the chicken broth with vegetable broth to keep it totally meat-free when you’re cooking!

My orzo seems too dry/too soupy. How do I fix it next time?

This usually comes down to the heat under the cover. If it’s too dry, it means you simmered it for too long or your heat was too high after covering it, cooking off too much moisture. Next time, check it closer to the 10-minute mark. If it looks soupy when done, just take the lid off for the last minute or two and let some of that excess liquid steam away uncovered before stirring in that yummy feta. If you have any other cooking questions, feel free to reach out via my contact page!

Nutritional Estimate for High Protein Mediterranean Chicken Orzo

Just a friendly reminder that these numbers are estimates based on specific ingredient usage, like using standard 1-pound chicken breasts and the listed amounts of feta and olives. Per serving (this recipe makes 4), you’re looking at around 450 calories. The best part is the protein hitting about 38 grams, which is fantastic for a quick dinner!

You’ll also get about 45 grams of carbs and 15 grams of fat, with low sugar content. It’s a really balanced plate there!

Why You Need This High Protein Mediterranean Chicken Orzo

I swear, this dish is the answer to my weeknight dinner prayers! It just checks all the right boxes without any fuss. When you’re trying to eat cleaner but life is hectic, you need recipes that deliver big on flavor without calling for a last-minute grocery run.

• This cooks up lightning fast—we’re talking 30 total minutes, Prep Time included!
• It’s loaded with protein to keep you satisfied through the evening.
• That bold, sunny Mediterranean flavor profile—olives, feta, oregano—hits the spot every time.
• Clean up is minimal; it’s basically a one-skillet wonder, which is a HUGE win for me.

If you ever need another quick hit of lemon and herbs, you should check out my lemon feta chicken and orzo recipe too! It’s similar magic, just with a different vegetable twist.

Essential Ingredients for Your High Protein Mediterranean Chicken Orzo

The quality of your ingredients really pops in a simple dish like this, so try to get the good stuff! The olives and feta make such a difference here. Don’t skimp on tasting as you go; that’s how you make sure it’s perfect for *your* preference.

• 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 tablespoon olive oil
• 1 cup orzo pasta
• 2 cups chicken broth
• 1/2 cup sun-dried tomatoes, chopped
• 1/2 cup Kalamata olives, pitted and halved
• 1/4 cup crumbled feta cheese
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup fresh parsley, chopped (for garnish)

If you’re searching for more one-pan dinners like this, I keep all my best easy dinner recipes updated over here!

Step-by-Step Instructions for High Protein Mediterranean Chicken Orzo

This really is as straightforward as it looks on paper, but the order you do things in matters, especially toasting the pasta! Remember, Prep Time is just 10 minutes, and Cook Time is generally 20 minutes, so you are looking at dinner done in half an hour.

1. First things first, season your chicken chunks really well with salt, pepper, and oregano. Don’t be shy here; this is where the chicken flavor starts!
2. Get your olive oil hot in a big skillet over medium-high heat. Toss in that seasoned chicken and cook it until it’s nicely browned all over and cooked through. Usually about 5 to 7 minutes. Scoop that chicken out and set it aside somewhere safe—a plate works great.
3. Now, drop your minced garlic into the same pan. You only want about 30 seconds here until it smells absolutely fantastic; watch it closely so it doesn’t burn! Burnt garlic tastes bitter, and we don’t want that.
4. Here’s the trick for nutty flavor: Add the orzo pasta to the skillet and toast it for a whole minute, stirring constantly. This step gives the final dish so much more depth.
5. Pour in the chicken broth. Crank the heat up until it boils, then immediately turn it down low, pop a lid on, and let it simmer for 10 to 12 minutes. You want the orzo soft and most of that broth gone.
6. Once the orzo is tender, stir in your cooked chicken, those gorgeous chopped sun-dried tomatoes, and your halved olives. Let that cook for just 2 more minutes so everything warms up together.
7. Take the whole skillet off the heat. This is important! Gently stir in the crumbled feta cheese. The residual heat will soften it perfectly without completely melting it into goo.
8. Finish it off with a good sprinkle of fresh parsley for color and freshness before you dig in.

For more great skillet meals, I made a favorite that uses similar techniques: my chicken and orzo skillet recipe.

Expert Tips for the Perfect High Protein Mediterranean Chicken Orzo

Listen, anyone can follow steps, but these little nudges from my kitchen to yours will elevate this dish from good to seriously fantastic. Always use good broth; it’s your main source of liquid flavor!

If you want that extra zesty kick that really screams ‘Mediterranean,’ definitely follow the note and add the zest of one lemon at the very end when you stir in the feta. It brightens everything up instantly! Also, resist stirring the orzo too much while it’s simmering; that releases too much starch and can make it gummy instead of fluffy.

When shopping, splurge a little on the Kalamata olives if you can; the flavor difference between an authentic pitted olive and some jarred alternatives is night and day in this dish. And because this recipe has feta and olives, taste before adding extra salt; they bring a lot of salty flavor already!

If you happen to be making something similar, I have a fantastic copycat Olive Garden recipe that uses similar savory depth!

Variations for Your High Protein Mediterranean Chicken Orzo

This recipe is totally flexible, which I love for leftovers later in the week. If you aren’t feeling chicken, don’t stress about it!

For a vegetarian version, you can swap the chicken for two cans of rinsed chickpeas or some good quality cannellini beans. Add those in during step 6 instead of the chicken, and just make sure you use vegetable broth. It works beautifully, honestly.

If you want to sneak in some greens—and we always should—toss a big handful of fresh spinach right in with the tomatoes and olives in step 6. It wilts down instantly. Artichoke hearts (canned, drained, and quartered) are another amazing addition that fits the profile perfectly!

If shrimp is more your speed, you can absolutely use that instead of chicken! Just reduce the cook time significantly since shrimp cooks so fast. You’d sear it for maybe 2 minutes on each side and pull it out right away before adding it back in at the end. I have a great Mediterranean herb baked fish recipe that might give you some ideas for different proteins, too!

Serving Suggestions for High Protein Mediterranean Chicken Orzo

Because this orzo is already pretty substantial—with the orzo pasta acting like the starch and the chicken providing the protein—you don’t need much else. Keep it simple to let those gorgeous Mediterranean flavors shine.

I usually serve a big scoop straight out of the skillet with nothing else, honestly! But if you want a little something extra on the side, a super light, quick salad is perfect. Think crisp romaine lettuce dressed with nothing more than olive oil and a squeeze of fresh lemon juice.

Crusty bread is non-negotiable for soaking up any leftover broth or juice at the bottom of the bowl. Trust me, you won’t want to waste a drop of that deliciousness.

For more lighter side inspiration, check out what I keep in my rotation of healthy and fresh salads.

Storage and Reheating Instructions for High Protein Mediterranean Chicken Orzo

This dish actually keeps really well! You can store leftovers in an airtight container in the fridge for up to four days. It tends to thicken up a bit as it chills because the orzo soaks up all that lovely broth.

When reheating, microwave portions work best, but here’s the secret: always splash in just a teaspoon or two of water or extra broth before heating it up. This brings back its creamy texture super fast without making it dry out in the microwave. It usually takes about 60 to 90 seconds on medium power.

Frequently Asked Questions about High Protein Mediterranean Chicken Orzo

Can I use pre-cooked chicken instead of raw chicken?

Oh yes, you absolutely can! If you have leftover rotisserie chicken, that’s perfect. Just make sure you skip step 2 of cooking the chicken. Start by toasting the garlic, then add the orzo, broth, and simmer until ready. Then, stir in your pre-cooked chicken right at the end in step 6 just until it’s heated through. Easy peasy!

What is the best way to make this High Protein Mediterranean Chicken Orzo vegetarian?

To make this vegetarian, you’ll want to swap out the chicken breasts for plant-based protein. I highly recommend rinsing and draining two cans of chickpeas or some nice white beans and adding those right along with the olives and sun-dried tomatoes in step 6. Also, make sure you substitute the chicken broth with vegetable broth to keep it totally meat-free when you’re cooking!

My orzo seems too dry/too soupy. How do I fix it next time?

This usually comes down to the heat under the cover. If it’s too dry, it means you simmered it for too long or your heat was too high after covering it, cooking off too much moisture. Next time, check it closer to the 10-minute mark. If it looks soupy when done, just take the lid off for the last minute or two and let some of that excess liquid steam away uncovered before stirring in that yummy feta. If you have any other cooking questions, feel free to reach out via my contact page!

Nutritional Estimate for High Protein Mediterranean Chicken Orzo

Just a friendly reminder that these numbers are estimates based on specific ingredient usage, like using standard 1-pound chicken breasts and the listed amounts of feta and olives. Per serving (this recipe makes 4), you’re looking at around 450 calories. The best part is the protein hitting about 38 grams, which is fantastic for a quick dinner!

You’ll also get about 45 grams of carbs and 15 grams of fat, with low sugar content. It’s a really balanced plate there!

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