One Pan Lemon Orzo with Chicken and Spinach

One Pan Lemon Orzo with Chicken and Spinach

Calories: 569

Protein: 38 g

Prep Time: 10 minutes Cook Time: 25 minutes

Serves: 5

Ingredients

  • Chicken thighs (boneless, skinless): 480g / 17 oz / ~4 small thighs

  • Dry orzo pasta: 260g / 9.2 oz / 1½ cups

  • Low-sodium chicken broth: 700ml / 24 fl oz / 3 cups

  • Fresh spinach: 120g / 4.2 oz / 4 cups loosely packed

  • Onion (diced): 100g / 3.5 oz / 1 medium

  • Garlic cloves (minced): 20g / 0.7 oz / 6 cloves

  • Parmesan (grated): 40g / 1.4 oz / ⅓ cup

  • Lemon juice: 45g / 1.6 oz / 3 Tbsp

  • Lemon zest: 5g / 1 tsp

  • Olive oil: 15g / 0.5 oz / 1 Tbsp

  • Dried oregano: ½ tsp

  • Smoked paprika: ¾ tsp

  • Garlic powder: ½ tsp

  • Salt & pepper: to taste

  • Fresh parsley (garnish): 10g / 0.35 oz / small handful

Directions

1. Season chicken thighs with smoked paprika, garlic powder, salt, and pepper on both sides. Heat olive oil in a large deep skillet over medium-high heat. Sear chicken 4–5 minutes per side until golden. Remove and set aside — it will finish cooking later.

2. In the same pan, add onion and cook 3 minutes until softened. Add garlic and oregano, stir 30 seconds until fragrant.

3. Add dry orzo and toast 1–2 minutes, stirring constantly, until lightly golden. This step is the secret to deep flavour ... don't skip it.

4. Pour in chicken broth, lemon juice, and lemon zest. Stir well and bring to a boil. Nestle the seared chicken thighs back into the pan, reduce heat to medium-low, and cover. Cook 12–15 minutes, stirring the orzo occasionally, until liquid is mostly absorbed and orzo is tender.

5. Remove chicken and slice or shred. Stir spinach into the orzo — it will wilt in 1–2 minutes from the residual heat. Return chicken to the pan and stir through.

Sprinkle parmesan over the top, garnish with fresh parsley, and serve straight from the skillet.

  

Meal Prep Instructions

  • Batch Cook: Make the full recipe, cool completely, and divide into 4 airtight containers. The orzo continues to absorb liquid as it sits — this one actually gets better overnight.

  • Refrigerate (Option 1): Store up to 4 days. Reheat in the microwave 1½–2 minutes with a splash of broth or water to loosen the orzo, or warm in a skillet over medium-low heat. Add a fresh squeeze of lemon after reheating — it makes it taste just made.

  • Freeze for Later (Option 2): Portion into freezer-safe containers and freeze up to 2 months. Thaw overnight in the fridge and reheat with a splash of broth to restore the creamy texture. 

🌱 Vegetarian Option — 

Replace chicken thighs with 400g (14 oz) canned chickpeas, drained and rinsed, plus 100g (3.5 oz) diced zucchini. Skip the searing step — add chickpeas and zucchini directly with the orzo in step 3 and cook as directed.

Macros: ~520 kcal | ~24g protein

LunchTameika Gentles