One-Pan Chicken, Orzo and Peas (high-protein)
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This creamy chicken and peas with orzo is the high protein, one pan meal that dinner dreams are made of. Made with juicy lightly breaded chicken, sweet peas and orzo pasta tossed in a buttery savory sauce, this meal gives off labor of love vibes without too much of the labor and packs in 45 grams of protein per serving.
The chicken is golden brown and slightly breaded from the flour coating and the butter sauce feels rich and indulgent but is made with Greek yogurt so it’s not super heavy. Everything comes together beautifully in one pot and is delicious left over!
This meal is meant to be a standalone dish and doesn’t really need much else. But if you’re the type that needs some sides, try air fryer zucchini or a watermelon salad.
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Why you’ll love this recipe
- 45 grams of protein per serving
- Made with Greek yogurt instead of heavy cream so it’s creamy without being heavy
- Macro-friendly comfort food the whole family will request on repeat
- Meal prep approved, stays good in the fridge for four days
Ingredients and Substitutions:
These are the main ingredients and substitutions for this chicken and peas pasta. See the recipe card below for the full ingredient list and instructions.
Chicken Tenderloins
This creamy chicken, peas and orzo dish is made with chicken tenderloins. Chicken tenderloins are thin so they get really juicy and cook faster than breast. Chicken thighs are fattier than tenderloins and a great option if you want a richer flavor. You can use chicken breasts too, they just take slightly longer to cook than the tenderloins.
Frozen Peas
I like using frozen peas because there’s zero prep involved and they don’t get mushy like fresh peas tend to do. You don’t even need to defrost them – just toss ’em on in.
Orzo Pasta
Orzo pasta is one of my favs because it cooks like rice and absorbs all the flavors, without getting gummy. Be sure you’re adding the right amounts of liquid to ensure it cooks properly – too much liquid and it can get mushy and not enough liquid it will stay hard. You can use ditalini noodles or small shells in a pinch, I like the shells because sauce gets stuck in each shells, so each bite is rich with sauce,
Greek Yogurt
The star of this dish is the cream sauce. Made with butter and greek yogurt instead of heavy cream, it’s rich and indulgent with the perfect balance of flavors. The Greek yogurt adds 3-4 grams of protein while saving 10-12 grams of fat but still gives the creamy texture that heavy cream does. Very important: take the pot off the heat before adding the yogurt. If it’s too hot, the yogurt has a tendency to separate or curdle.
Variations
- Cube the chicken into bite-sized pieces, if preferred.
- Add red pepper flakes for some heat.
- Add some spinach to this creamy orzo chicken skillet for extra nutrition.
- Serve with a little lemon zest and a lemon wedge for some tang. Lemon brightens everything without adding calories.
Dietary Modifications
- For gluten-free, use a gluten-free noodle and gluten-free flour.
- For dairy-free use a dairy-free yogurt, plant based butter and skip the parmesean or use your favorite DF one. Use canned coconut milk if you want a richer plant-based option.
How to make this chicken and peas orzo recipe (a step-by-step visual guide):
Follow my step-by step instructions below but here are some pointers for the best and creamiest chicken peas and orzo.
- Pat your chicken dry before coating it. This ensures the breading sticks to the chicken and the chicken sears rather than steams, giving you that beautiful crust.
- Don’t crowd your pan when cooking the chicken. If you need to cook in batches, so be it.
- Stir your orzo frequently to ensure nothing sticks and burns on the bottom. This also helps move around all the incredible flavors that get stuck on the bottom.
- Add the peas the last few minutes. We just want to warm them up, not cook them so much they get mushy and broken.
- REMOVE FROM HEAT before adding the Greek yogurt. If the sauce is too hot, the yogurt separates and curdles. Bringing the sauce temperature down a bit ensures the sauce mixes cleanly and evenly.
Troubleshooting Tips
1. Use frozen peas to avoid them from getting mushy.
2. Start with the exact amount of liquid stated. Stir frequently. If the orzo seems to be absorbing the liquid quicker than it’s cooking it, add a small amount of extra chicken broth.
3. If your sauce looks grainy or broken, remove from heat, let it cool 60 seconds, add a splash of cold broth, and stir slowly.
Recipe FAQs
Store in an airtight container in the fridge for up to four days. If it seems too thick, add a little chicken stock when re-heating.
You can use ditalini or small shells in a pinch, but orzo is ideal here because it cooks quickly and absorbs the sauce without getting gummy. Avoid long pasta shapes – they won’t distribute evenly through the skillet.
Yes, frozen peas are actually ideal here. No thawing needed; just add them straight to the skillet in the last 2–3 minutes so they stay bright and don’t get mushy.
Absolutely. Boneless skinless chicken thighs stay juicier and are harder to overcook. Keep in mind the fat macros will be slightly higher per serving.
Yes! Store in airtight containers in the fridge for up to 4 days. The sauce may thicken in the fridge, just add a splash of chicken broth when reheating.
Yes! Once cooled, separate into freezer safe storage bags. You can defrost or heat straight from frozen, adding chicken broth if necessary to loosen things up.
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Chicken and Peas
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Ingredients
- 1.5 lbs. chicken tenderloins, tendons removed
- 1 tsp. sea salt
- 1/2 tsp. freshly ground black pepper
- 1/4 cup all-purpose flour
- 2 Tbsp. extra virgin olive oil
- 2 Tbsp. cold unsalted butter, cubed
- 3 cloves garlic, minced
- 1 shallot, chopped
- 1 cup dry orzo pasta 7 oz.
- 1/3 cup dry white wine (or extra chicken broth)
- 2.5 cups chicken broth
- 2 Tbsp. Dijon mustard
- 1 cup frozen peas
- 1/4 cup coconut aminos
- 1/4 cup 5% Greek yogurt 56g
- 1/4 cup shredded parmesan cheese 28g
- chopped parsley, for garnish
Instructions
- Season the chicken with salt and pepper, then dredge lightly in flour. Heat a large skillet over medium heat with olive oil. Cook the chicken 4–5 minutes per side until golden and cooked through. Transfer to a plate.
- Add the butter to the same skillet. Stir in garlic, shallow and orzo, and cook for 1 minute until fragrant and toasty.
- Pour in the white wine, scraping up any browned bits. Let simmer 1–2 minutes to reduce slightly.
- Stir in chicken broth and Dijon mustard until well combined. Bring to a boil, then reduce to medium-low. Simmer uncovered 10–12 minutes, stirring occasionally, until orzo is al dente and most liquid is absorbed.
- Stir in the peas and cook 2–3 minutes until peas are bright green and tender.
- Remove the pan from the heat. Stir in the Greek yogurt and coconut aminos until smooth and creamy. Adjust seasoning with salt and pepper.
- Nestle the cooked chicken back into the skillet and spoon orzo and peas around it until warmed through. Sprinkle with Parmesan cheese and fresh parsley.
- Optional, top with additional Dijon mustard and coconut aminos to your liking or a squeeze of lemon juice.
Notes
- Cube the chicken prior to cooking, if preferred.
- Nutritional information is an estimate and will cary with substitutions.
