High Protein Lemon Chicken Orzo
This high-protein lemon chicken orzo is an easy, creamy meal-prep option that keeps well and tastes great all week. It combines seasoned, tender chicken thighs with a bright lemon-parmesan sauce and perfectly cooked orzo that reheats without drying out. The recipe yields five generous portions — ideal for busy weeks when you want a balanced, filling meal ready ahead of time.
Lemon Chicken Orzo
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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
-
Toss the chicken thighs with olive oil, smoked paprika, garlic powder, onion powder, dried oregano, salt and pepper until evenly coated. Heat a large pan over medium-high heat and cook the chicken 6–8 minutes, until golden and cooked through. Remove and let rest.
Build the base
-
Lower the heat to medium. In the same pan, add olive oil and the diced onion. Cook 3–4 minutes until softened. Add garlic and cook 30 seconds until fragrant.
Cook the orzo
-
Add the orzo and stir to coat with the onion and garlic. Cook 1 minute, then pour in the chicken stock. Simmer gently for 8–10 minutes, stirring frequently, until the orzo is tender and most liquid is absorbed.
Make it creamy
-
Turn the heat to low and stir in milk and cream. Warm for 2–3 minutes without boiling. Add lemon zest and lemon juice, stirring constantly. Remove from heat and stir in the parmesan until glossy. Season to taste with salt and pepper.
Add the greens
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Fold in the baby spinach and frozen peas while the orzo is still hot so the spinach wilts and the peas heat through without overcooking.
Finish and portion
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Slice the rested chicken into large pieces and combine evenly with the orzo. Divide into five 750ml containers, making sure each portion has chicken, orzo, sauce and greens. 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 gently in the microwave or on the stovetop over medium heat. Add a splash of chicken stock, milk, or water while reheating to restore creaminess and prevent the orzo from drying out. Stir occasionally until heated through.
Watch How To Make The Recipe
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