High Protein Lemon Chicken Orzo
This high protein lemon chicken orzo is a simple, creamy meal prep designed to actually taste good all week. It’s made with tender chicken thighs, a lemony parmesan sauce, and orzo that reheats properly without drying out. The recipe makes five generous portions and is ideal for busy weeks when you want something filling, balanced, and easy to prepare ahead of time.
Ingredients
Chicken
- 1kg (2.2lb) - Chicken Thighs, Boneless & Skinless
- 1 ½ Tbsp (22ml) - Olive Oil
- 2 tsp (6g) - Smoked Paprika
- 2 tsp (6g) - Garlic Powder
- 2 tsp (6g) - Onion Powder
- 1 tsp (1g) - Dried Oregano
- Salt & Pepper
Orzo And Sauce
- 1 Tbsp (15ml) - Olive Oil
- 1 - Brown Onion, Finely Diced
- 5 - Garlic Cloves, Finely Minced or Grated
- 400g (14oz) - Orzo (Risoni)
- 800ml (3 ⅓ Cups) - Chicken Stock
- 300ml (1 ¼ Cups) Milk
- 60ml (¼ Cup) - Thickened Cream (Heavy Cream)
- 1 - Lemon, Zest
- 2 Tbsp (30ml) - Fresh Lemon Juice
- 40g (1.4oz) - Parmesan, Finely Grated
- Salt & Pepper
Greens
- 120g (4.2oz) - Baby Spinach
- 120g (4.2oz) - Frozen Peas
Instructions
Cook the chicken
- Add the chicken thighs to a bowl along with the olive oil, smoked paprika, garlic powder, onion powder, dried oregano, salt and pepper. Mix thoroughly until evenly coated. Heat a large pan over medium-high to high heat. Cook the chicken for 6-8 minutes, until deeply golden and cooked through. Remove from the pan and set aside to rest.
Build the base
- Reduce the heat to medium. Add the olive oil to the same pan, followed by the diced onion. Cook for 3–4 minutes, stirring regularly, until softened and lightly translucent. Add the garlic and cook for 30 seconds, just until fragrant.
Cook the orzo
- Add the orzo directly to the pan and stir to coat in the onion and garlic mixture. Cook for 1 minute. Pour in the chicken stock. Bring to a gentle simmer and cook for 8–10 minutes, stirring every 30–40 seconds, until the orzo is just tender and most of the liquid has been absorbed.
Make it creamy
- Lower the heat to low. Stir in the milk and cream and gently warm for 2–3 minutes. Do not let it boil. Add the lemon zest, then the lemon juice, stirring constantly. Remove the pan from the heat and stir in the parmesan until it is fully melted and glossy. Season with salt and pepper to taste.
Add the greens
- While the orzo is still hot, fold through the spinach and frozen peas. The residual heat will wilt the spinach and heat the peas without overcooking them.
Finish and portion
- Slice the rested chicken into large pieces and fold evenly through the orzo. Divide evenly between 5 × 750ml containers, ensuring each portion has a balanced amount of chicken, orzo, sauce and greens. Allow to cool before sealing and refrigerating.
Nutrition Guide
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Storage Instructions
Storage
Once cooled, store the lemon chicken orzo in airtight containers in the fridge for up to 4 days.
For longer storage, freeze individual portions for up to 4 months.
Thawing
If frozen, thaw overnight in the fridge before reheating.
Reheating Instructions
Reheat in the microwave or in a pan over medium heat.
When reheating, add a small splash of chicken stock, milk, or water to rehydrate the sauce and keep the orzo creamy. Stir gently while reheating until hot throughout.
Watch How To Make The Recipe
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