Meals · High Protein
Greek Lemon Chicken & Orzo Protein Bowls (40g Protein)
These Greek Lemon Chicken & Orzo Protein Bowls deliver approximately 40 grams of protein and 587 calories per serving. Tender chicken thighs and orzo pasta are simmered with spinach and tomatoes in a bright lemon-herb broth, finished with crumbled feta.
Nutrition per serving
- Protein
- 40 g
- Calories
- 587
- Carbs
- 53 g
- Fat
- 24 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 8 oz boneless, skinless chicken thighs — cut into 1-inch pieces
- 1 cup orzo pasta — dry
- 2 cups chicken broth
- 1 large lemon — juiced and zested
- 2 cloves garlic — minced
- 3 cups baby spinach
- 1 cup cherry tomatoes — halved
- 1/4 cup feta cheese — crumbled
- 2 tbsp olive oil
- 1 tsp dried oregano
- salt — to taste
- black pepper — to taste
Steps
- Cook the orzo pasta according to package directions. Drain and set aside.
- Pat the chicken thigh pieces dry with paper towels. Season generously with salt, black pepper, and dried oregano.
- Heat the olive oil in a large skillet or Dutch oven over medium-high heat. Add the chicken and sear for 3-4 minutes per side, until golden brown. Remove the chicken from the skillet and set aside.
- Reduce heat to medium. Add the minced garlic to the skillet and cook for 30 seconds until fragrant. Pour in the chicken broth and lemon juice, scraping up any browned bits from the bottom of the pan. Bring to a simmer.
- Return the seared chicken to the skillet. Stir in the cooked orzo, baby spinach, and halved cherry tomatoes. Simmer for 5-7 minutes, or until the chicken is cooked through and the spinach has wilted.
- Stir in the lemon zest. Divide the mixture evenly between two bowls and top with crumbled feta cheese before serving.
Why This Works
Boneless, skinless chicken thighs (26g protein per 100g, USDA #171116) stay juicy during the one-pot simmer. Searing boneless, skinless chicken thighs first at high heat builds fond. Those caramelized bits that deglaze into the lemon broth. The orzo pasta absorbs that chicken-infused liquid while cooking, concentrating flavor. Each bowl delivers 42g protein: 32g from chicken thighs, 7g from orzo pasta, 3g from feta cheese. Cook thighs to 165°F internal (about 6-8 minutes per side when searing).
The One-Pot Method
Sear boneless, skinless chicken thighs 4-5 minutes per side until golden, then remove. Sauté minced garlic 1 minute in the rendered fat. Add orzo pasta, toast 1 minute. Pour in chicken broth and fresh lemon juice, return chicken thighs, cover and simmer 12-14 minutes until orzo pasta absorbs liquid and chicken reaches 165°F. The orzo should be al dente. It continues cooking off heat.
Finishing Touches
Crumble feta cheese (6g protein per ounce) over hot bowls. It softens slightly against warm orzo pasta. Fresh dill and a squeeze of lemon brighten the dish. Kalamata olives add brininess that balances the lemon. For meal prep, portion boneless, skinless chicken thighs and orzo pasta into containers but add feta cheese fresh. It gets rubbery when reheated. Keeps refrigerated 4 days.
Sources Research-Backed
Frequently Asked Questions
How long does chicken orzo last?
4 days refrigerated in airtight containers. The orzo absorbs liquid as it sits. Add a splash of broth when reheating. Store feta separately and add fresh. Microwave or stovetop reheating both work well.
Can I freeze lemon chicken orzo?
Yes, but texture changes. Freeze for up to 2 months. Orzo becomes softer after thawing. Undercook orzo slightly if meal prepping for freezing. Thaw overnight and reheat with extra broth.
Is chicken orzo gluten-free?
No. Orzo is wheat pasta. Substitute with gluten-free orzo or rice-shaped pasta. Alternatively, use cooked quinoa or cauliflower rice for grain-free. All other ingredients are naturally gluten-free.
Can I use chicken breast instead of thighs?
Yes. Chicken breast has more protein (31g vs 26g per 100g cooked). Cut into 1-inch pieces and reduce cooking time by 2 minutes. Breast is leaner and may dry out faster. Don't overcook past 165°F.
