Cajun Chicken Orzo
Every once in a while, a recipe sneaks up on you and completely changes your definition of meal prep. Cajun Chicken Orzo is that recipe. Creamy, spicy, and absolutely dripping with personality, this is one of those dishes that makes you forget you’re eating out of a Tupperware. With juicy, Cajun-spiced chicken, velvety orzo, and fire-roasted peppers all coming together in one skillet, this meal walks the line between comfort food and macro-friendly gold.
We’re talking one-pan wonder status here—minimal cleanup, maximum flavor. The orzo simmers right in a creamy, smoky Cajun sauce that’s got just the right amount of kick. And once that chicken gets seared to golden perfection and tucked into the sauce? Game over. The macros are locked and loaded with over 50g of protein per serving, and the flavors are so bold it almost feels like cheating. Almost.
This is the kind of dish that makes you excited to open your meal prep container at work. Like, you’re low-key disappointed if lunch rolls around and it’s not Cajun Chicken Orzo day. So whether you’re chasing gains, craving something cozy, or just trying to avoid another week of sad salads—this one’s got your back. Fire up the stove and let the Cajun magic happen.
Cajun Chicken Orzo
Equipment
Ingredients
- 2 pounds chicken breast cubed
- 2 tbsp Cajun seasoning
- 1/4 tsp salt
- 2 tbsp olive oil
- 1 tbsp butter
- 1 onion finely diced
- 1 cluster garlic minced
- 4 tbsp sun-dried tomatoes chopped
- 3 tbsp tomato paste
- 8 oz Orzo pasta
- 1 1/4 cup chicken broth
- 2 cups shredded spinach
- 1/4 cup heavy cream
- 1/4 cup grated parmesan cheese
Instructions
- In a large mixing bowl, combine the chicken, Cajun seasoning and salt. Stir until well-combined.2 pounds chicken breast, 2 tbsp Cajun seasoning, 1/4 tsp salt
- Heat the butter and oil in a large pan and pan fry the chicken until it starts to color. You will need to do this in two batches or two separate pans to not crowd the skillet.2 tbsp olive oil, 1 tbsp butter
- Add the onion, garlic, sun-dried tomatoes, tomato paste and stir to combine. Cook over low heat for six minutes, frequently stirring.1 onion, 1 cluster garlic, 4 tbsp sun-dried tomatoes, 3 tbsp tomato paste
- Stir in the orzo, cooking for a minute or so before adding the chicken broth.8 oz Orzo pasta, 1 1/4 cup chicken broth
- Bring to a simmer, cover the pan and cook for 20-25 minutes, stirring frequently. Orzo quickly absorbs liquid so keep an eye on the pan and add a little extra broth if the pan gets too dry.
- Uncover the pan and test the orzo – it should be tender but with a little crunch to it. Stir in the spinach until it wilts.2 cups shredded spinach
- Stir in the cream & grated Parmesan. You should have a delightfully creamy & cheesy Cajun sauce. Give it a try & add salt & pepper to taste. Separate into four equal servings. Enjoy!1/4 cup heavy cream, 1/4 cup grated parmesan cheese
Nutrition
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Why You’ll Love This Cajun Chicken Orzo
If comfort food and macros had a baby, it would be this Cajun Chicken Orzo. We’re talking boldly seasoned chicken, creamy orzo pasta, and that touch of spinach for balance. It’s got all the cozy pasta vibes with none of the empty-calorie guilt.
What takes this to another level? Sun-dried tomatoes bring a savory-sweet depth, and a touch of cream and parmesan at the end turns the sauce into something dangerously addictive. This meal holds up like a champ in the fridge, reheats beautifully, and doesn’t skimp on protein—each serving brings 61g of muscle-building fuel to the table.
Whether you’re meal prepping for the week or just want something that makes your taste buds high-five, this one hits.
Ingredient Substitutions & Customizations
Change Up the Protein
This dish is phenomenal with chicken breast, but you can also try it with chicken thighs for more richness or use ground turkey for a budget-friendly switch.
Pasta Alternatives
No orzo? No problem. Try small pasta like ditalini, pearl couscous, or even quinoa for a gluten-free twist. Just watch the liquid ratios.
Dairy-Free Option
Swap the heavy cream with coconut cream or a splash of almond milk. Use nutritional yeast or a plant-based parmesan substitute to keep it dairy-free.
Boost the Veggies
Add bell peppers, mushrooms, or zucchini when sautéing the onion to sneak in more fiber and volume.
Dial the Heat
This one is mildly spicy, but you can bring the heat with cayenne, red pepper flakes, or a spicy Cajun seasoning blend.
Expert Tips for Perfect Cajun Chicken Orzo
Sear in Batches
You want that golden crust on your chicken. Crowding the pan = steaming. Cook in two batches for optimal browning.
Stir Often
Orzo absorbs liquid fast and can stick to the bottom of the pan if left unattended. Keep stirring every few minutes while it simmers.
Add Broth as Needed
Depending on your heat level and orzo type, you may need to add extra broth. Keep a splash ready to maintain a creamy consistency.
Fold in Greens Late
Spinach wilts fast. Stir it in at the very end for perfect texture and color.
Serving Suggestions & Storage Tips
Storage
Store in airtight containers for up to 4 days. This one reheats incredibly well and keeps its creamy texture. You can also freeze individual portions for up to 2 months.
Reheating
Microwave with a splash of broth or water to loosen the sauce. Stir halfway through to ensure even heating.
What to Serve With
You’ve got a full meal in a bowl, but garlic green beans, roasted carrots, or a light cucumber salad pair nicely.
Garnish Ideas
- Extra grated parmesan
- Fresh chopped parsley or green onions
- Cracked black pepper
- A squeeze of lemon for brightness
FAQs
Can I make this ahead of time?
Absolutely. It’s a meal prep dream. The flavors deepen as it rests, and the creamy texture holds up.
What’s the best way to freeze this?
Let it cool completely, then portion into freezer-safe containers. Reheat slowly with added broth to revive the creaminess.
Can I use pre-cooked chicken?
Sure! Just skip the searing step and toss it in during the orzo simmer phase to warm through.
Is this spicy?
It has a little Cajun kick, but it’s not overpowering. You can scale the spice up or down based on your seasoning blend.
Can I double the recipe?
Yes—just use a large enough pot and stir frequently to prevent sticking. Adjust broth amounts slightly as needed.
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Whether you’re cutting, bulking, or just maintaining a high-protein lifestyle, these chicken meals are perfect for your weekly rotation. Each one is built for easy tracking, quick reheats, and serious meal prep efficiency. From chicken rice bowls to high-protein pastas and oven-roasted classics, these recipes cover all the best ways to prep chicken for muscle-building, fat loss, or just leveling up your lunch game. If you’ve been searching for “healthy chicken meal prep,” “easy high-protein chicken meals,” or “fitness-friendly chicken recipes,” this is where your next prep week starts.
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