This High Protein Mediterranean Chicken Orzo is a bright, satisfying meal that blends tender diced chicken, tangy feta, briny Kalamata olives, and juicy cherry tomatoes with tender orzo. It cooks quickly and fills the kitchen with a warm, herb-scented aroma. The texture is pleasing — creamy feta melting slightly into the pasta, juicy tomato pops, and meaty chicken bites. If you like hearty weeknight dinners that feel fresh and light, this one hits the mark. For another high-protein chicken idea, try my twist on high-protein chicken enchiladas for variety in your weekly meal plan.
Recipe Information
- Prep Time: 10 minutes
- Cook Time: 18 minutes
- Total Time: 28 minutes
- Servings: 4
- Difficulty Level: Easy
Nutrition Information
(Approximate per serving)
- Calories per serving: 405 kcal
- Protein: 34 g
- Carbohydrates: 31 g
- Fat: 14 g
- Fiber: 1.7 g
- Sugar: 2 g
- Sodium: 450 mg
Why Make This High Protein Mediterranean Chicken Orzo
This recipe is quick, protein-packed, and loaded with bright Mediterranean flavors. It’s perfect for busy weeknights when you want something filling but not heavy. The feta adds a creamy, salty finish while lemon juice brightens the whole dish. The smell of oregano, olive oil, and roasted cherry tomatoes makes the meal feel comforting and fresh at the same time. It’s an easy way to get lean protein, healthy fats, and carbs in one bowl.
How to Make High Protein Mediterranean Chicken Orzo
You’ll cook orzo, brown bite-sized chicken, then combine everything with olives, feta, parsley, and lemon. It’s mostly stovetop work and comes together fast. Keep the heat medium so the chicken stays juicy and the tomatoes release a little juice without collapsing completely. Stir gently when you add the feta so it loosens but still keeps some lovely texture.
Ingredients:
- 1 cup orzo pasta
- 2 cups chicken breast, diced
- 1 tablespoon olive oil
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 2 teaspoons dried oregano
- Salt and pepper to taste
- 1 lemon, juiced
Directions:
Step 1: Preparation
Cook the orzo pasta according to package instructions until al dente. Drain well and set aside. Pat the diced chicken dry with paper towels and season lightly with salt and pepper.
Step 2: Sautéing the Chicken
In a large skillet, heat the olive oil over medium heat. Add the diced chicken and cook, stirring occasionally, until browned and cooked through, about 5–7 minutes. Make sure the chicken reaches an internal temperature of 165°F (74°C) if you have a thermometer.
Step 3: Cooking the Vegetables and Herbs
Add the halved cherry tomatoes, sliced Kalamata olives, and dried oregano to the skillet with the chicken. Cook for another 3 minutes, stirring occasionally, until the tomatoes soften and release a little juice but still hold their shape.
Step 4: Finishing and Combining
Combine the cooked orzo with the chicken and vegetable mixture in the skillet or a large bowl. Stir in the crumbled feta, chopped parsley, and lemon juice. Taste and adjust salt and pepper. Mix gently and serve warm.
How to Serve High Protein Mediterranean Chicken Orzo
Serve warm in shallow bowls. Garnish with extra parsley, a drizzle of olive oil, or extra lemon zest for brightness. This dish pairs well with a crisp green salad or roasted vegetables. For a picnic or lunch box, cool to room temperature and pack into airtight containers — it holds up well at room temp for a few hours.
How to Store High Protein Mediterranean Chicken Orzo
- Refrigerator: Store in an airtight container for up to 3–4 days. Feta may soften and flavors meld over time.
- Freezer: Not recommended for best texture because feta and tomatoes change when frozen; you can freeze only the cooked chicken and orzo (without feta/tomatoes) for up to 2 months, then thaw and combine with fresh ingredients.
- Reheating: Reheat gently in a skillet over low heat with a splash of water or broth to loosen the pasta, or microwave in 30-second bursts, stirring between intervals.
Expert Tips for Perfect High Protein Mediterranean Chicken Orzo
- Dry chicken pieces well before cooking to get a nice golden sear.
- Don’t overcook the orzo — aim for al dente so it holds texture when mixed with the chicken and feta.
- Reserve a splash of orzo cooking water to loosen the dish if it feels dry.
- Add lemon juice at the end to keep the flavor bright and fresh.
- Taste before salting: feta and olives are salty, so you may need little or no extra salt.
- Use room-temperature feta for creamier mixing; cold feta can stay crumbly.
Delicious Variations
- Vegetarian: Swap chicken for a can of drained chickpeas or 1 cup cooked white beans for a plant-based protein.
- Greens boost: Stir in a couple of handfuls of baby spinach or arugula at the end until wilted.
- Spicy kick: Add red pepper flakes or a drizzle of harissa for heat.
- Different cheese: Swap feta for crumbled goat cheese for a milder tang.
- Whole-grain option: Use whole wheat orzo or short-cut whole-wheat pasta to increase fiber.
- Roasted vegetables: Roast zucchini or bell peppers and fold them in for a smokier flavor.
Frequently Asked Questions
-
Can I use rotisserie chicken instead of cooking raw chicken?
- Yes. Use about 2 cups shredded rotisserie chicken. Add it in Step 3 just to warm through so it doesn’t dry out.
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How can I reduce the sodium in this recipe?
- Reduce or omit added salt. Rinse the Kalamata olives under cold water to remove excess brine and use low-sodium feta if available.
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Can I make this ahead for meal prep?
- Yes. Store portions in airtight containers in the fridge for up to 3–4 days. Keep extra lemon wedges and fresh parsley separate until serving to keep flavors bright.
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Is there a gluten-free orzo substitute?
- Use a gluten-free small pasta like rice or corn-based small shells or pearl couscous. Cooking time will vary, so follow package instructions.
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Can I freeze the whole dish?
- Freezing is not ideal because feta and tomatoes change texture after freezing. If you must freeze, omit feta and tomatoes, freeze the chicken-and-orzo base, then add fresh feta and tomatoes after thawing.
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How do I know when the chicken is fully cooked?
- Cut a piece to check that it’s white inside with no pink, or use an instant-read thermometer; it should read 165°F (74°C).
Conclusion
This High Protein Mediterranean Chicken Orzo is a simple, flavorful weeknight winner — quick to make, full of texture, and satisfying without feeling heavy. The combination of briny olives, tangy feta, fresh lemon, and juicy tomatoes keeps every bite bright and tasty. If you want another take on Mediterranean-style chicken and orzo with extra inspiration, check this similar recipe for ideas from Easy Mediterranean Chicken and Orzo – Sip and Feast. Give it a try — it’s a friendly, protein-rich dish that’s easy to make your own.
Print
High Protein Mediterranean Chicken Orzo
- Total Time: 28
- Yield: 4 servings 1x
- Diet: High Protein
Description
A bright, satisfying meal that combines diced chicken, feta, olives, and cherry tomatoes with tender orzo, creating a quick, protein-packed dinner.
Ingredients
- 1 cup orzo pasta
- 2 cups chicken breast, diced
- 1 tablespoon olive oil
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 2 teaspoons dried oregano
- Salt and pepper to taste
- 1 lemon, juiced
Instructions
- Cook the orzo pasta according to package instructions until al dente. Drain well and set aside. Pat the diced chicken dry with paper towels and season lightly with salt and pepper.
- In a large skillet, heat the olive oil over medium heat. Add the diced chicken and cook, stirring occasionally, until browned and cooked through, about 5–7 minutes.
- Add the halved cherry tomatoes, sliced Kalamata olives, and dried oregano to the skillet with the chicken. Cook for another 3 minutes, stirring occasionally.
- Combine the cooked orzo with the chicken and vegetable mixture in the skillet or a large bowl. Stir in the crumbled feta, chopped parsley, and lemon juice. Taste and adjust salt and pepper. Mix gently and serve warm.
Notes
For better texture, avoid overcooking the orzo and consider using room-temperature feta for creamier mixing.
- Prep Time: 10
- Cook Time: 18
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 405
- Sugar: 2g
- Sodium: 450mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 31g
- Fiber: 1.7g
- Protein: 34g
- Cholesterol: 0mg
