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Tender chicken, creamy orzo, sweet sun-dried tomatoes, and spinach come together in a cozy, risotto-like bake that feels indulgent while staying lean and protein-packed.

4 Servings

490 Calories

41g Protein

42g Carbs

14g Fat

Ingredients

1 lb boneless, skinless chicken breast, diced

1 cup dry whole wheat orzo

5 packed cups fresh spinach

½ cup sun-dried tomatoes, drained and chopped

1 small onion, finely chopped

2 cloves garlic, minced

2 cups low-sodium chicken broth

½ cup low-fat milk

½ cup nonfat Greek yogurt

⅓ cup grated Parmesan

1 tbsp olive oil

1 tsp Italian seasoning

Salt and black pepper to taste

Directions

1. Prep the Oven

Preheat oven to 375°F (190°C).

2. Cook the Chicken

Heat olive oil in a large oven-safe skillet or Dutch oven over medium heat.

Add diced chicken, season with salt, pepper, and Italian seasoning, and cook for about 5–6 minutes until lightly browned but not fully cooked through.

3. Build the Dish

Add onion and garlic to the skillet and cook for 2–3 minutes until softened.

Stir in:

whole wheat orzo
spinach
sun-dried tomatoes
chicken broth
milk

Mix well.

4. Bake

Transfer skillet to the oven and bake uncovered for 20–25 minutes, stirring once halfway through, until the orzo is tender and most of the liquid has been absorbed.

5. Finish Creamy

Remove from the oven.

Stir in:

Greek yogurt
Parmesan

Mix until creamy and evenly combined.

6. Serve

Let sit for 5 minutes before serving so the sauce thickens slightly.

Meal Prep Tips

Reheat in the microwave for about 60–90 seconds, stirring halfway through. If reheating from cold, you may need closer to 2 minutes.
This dish also freezes surprisingly well. Freeze individual portions for up to 2 months and thaw overnight before reheating.
Let the dish cool completely before portioning
Divide into individual containers right away
Add a small splash of broth or milk before reheating if it thickens too much

Creamy Orzo Bake with Chicken, Spinach & Sun-Dried Tomatoes