Lemon Pepper Chicken Orzo
This Lemon Pepper Chicken Orzo is a citrusy, creamy, and protein-packed masterpiece that proves pasta can pull its weight in the macro world. With 66g of protein per serving and just under 600 calories, this one-pan meal checks every box for meal prep greatness—flavor, fuel, and efficiency. If you’re on a cut but still crave something indulgent, this recipe is the zesty twist your week needs.
The orzo cooks right in the broth for max flavor absorption, then gets folded into a rich, high-protein sauce built from Greek yogurt, low-fat cream cheese, and a hit of lemon. Whether you air fry the chicken or sear it stovetop, the lemon pepper seasoning adds serious brightness that cuts through the creaminess in all the right ways. It’s comfort food with a citrus-powered kick—and it reheats like a dream.
Meal prep doesn’t have to be boring—and this dish is proof. Loaded with bold flavor and ready in under 30 minutes, Lemon Pepper Chicken Orzo is creamy, zippy, and dangerously easy to fall in love with. Get in there and make it happen.
Lemon Pepper Chicken Orzo
Equipment
Ingredients
For the Chicken:
- 2 lbs chicken breast tenderloins
- 1/2 tbsp lemon pepper seasoning
- 1/2 tbsp garlic powder
- 1 tsp onion powder
- Spray oil
For the Orzo Base:
- 1 cup dry orzo
- 2 cups chicken broth low sodium preferred
For the Creamy Sauce:
- 4 oz low-fat cream cheese
- 1/2 cup skim milk
- 1/2 cup nonfat shredded cheddar or reduced-fat parmesan if available
- 1/2 cup nonfat plain Greek yogurt
- 1 tbsp lemon juice plus zest if you have it
- 1/2 tbsp garlic powder
- 1 tsp onion powder
- 1/2 tsp salt
- 1/2 tsp black pepper
Instructions
Cook the Chicken (two methods):
- Air Fryer: Preheat to 400°F. Spray chicken breasts with oil & season with lemon pepper seasoning, garlic powder, and onion powder. Air fry for 12-15 minutes, flipping halfway, until golden and cooked through.2 lbs chicken breast tenderloins, 1/2 tbsp lemon pepper seasoning, 1/2 tbsp garlic powder, 1 tsp onion powder, Spray oil
- Stovetop Sear: Heat a skillet over medium-high with spray oil. Season chicken as above, then sear 5–6 minutes per side until golden and cooked through. Rest, then dice into bite sized pieces.
Cook the Orzo
- In a large nonstick pan, bring 2 cups of broth to a boil. Add dry orzo and simmer over medium-low heat, stirring occasionally, until most liquid is absorbed (8–10 min).1 cup dry orzo, 2 cups chicken broth
Make the Creamy Sauce
- Reduce heat to low. Stir in cream cheese, skim milk, cheddar/parmesan, Greek yogurt, lemon juice, and spices. Mix until smooth and creamy.4 oz low-fat cream cheese, 1/2 cup skim milk, 1/2 cup nonfat shredded cheddar, 1/2 cup nonfat plain Greek yogurt, 1 tbsp lemon juice, 1/2 tbsp garlic powder, 1 tsp onion powder, 1/2 tsp salt, 1/2 tsp black pepper
Combine + Finish
- Fold in the cooked chicken. Taste and adjust seasoning. Garnish with parsley or lemon zest if desired. Divide into meal prep containers.
Nutrition
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Why You’ll Love This Lemon Pepper Chicken Orzo
This Lemon Pepper Chicken Orzo is high-protein, meal-prep friendly, and comes together in under 30 minutes—making it a go-to option for busy weeks. It delivers 66g of protein, balanced with just enough carbs and fats to fuel performance without blowing your goals. The sauce is creamy, zesty, and full of flavor thanks to the combo of Greek yogurt, lemon juice, and low-fat cheese. Whether you’re cutting, maintaining, or just need a fresh lunch rotation, this recipe delivers.
Ingredient Substitutions & Customizations
No orzo? You can substitute with cooked rice, couscous, or even high-protein pasta shells—just adjust liquid accordingly. If you’re dairy-free, use unsweetened almond milk, dairy-free cream cheese, and a plant-based yogurt substitute. For the cheese, reduced-fat parmesan brings a deeper umami flavor, but nonfat cheddar works great too. Chicken breast is lean and macro-friendly, but diced chicken thigh adds richness if you’re bulking.
Expert Tips for Perfect Lemon Pepper Chicken Orzo
- Season the chicken well—don’t skimp on the lemon pepper, and consider adding zest directly to the chicken before cooking for an extra citrus punch.
- Let the orzo simmer just until al dente; it will keep soaking up flavor from the sauce as it rests.
- Don’t rush the sauce. Turn the heat down and let the cheese melt slowly before stirring in the Greek yogurt for the creamiest texture.
- If you want extra bite, garnish with fresh herbs like parsley or basil—and a final squeeze of lemon juice never hurts.
Serving Suggestions & Storage Tips
This lemon pepper chicken orzo is perfect as a full meal prep on its own, but you could also serve it alongside a quick veggie like steamed broccoli, green beans, or roasted zucchini.
Keep in the fridge for up to 4 days, or freeze for up to 2 months (though texture is best fresh). Reheat gently in the microwave, stirring every 90 seconds to keep the sauce smooth.
Optional Garnishes
Fresh lemon zest
Chopped parsley or basil
Shaved parmesan or red chili flakes (for spice lovers)
FAQs
Can I make this gluten-free?
Yes—just swap the orzo for gluten-free pasta or cooked quinoa, and double-check that your broth and seasonings are certified gluten-free.
What’s the best way to reheat this?
Microwave in short intervals (about 90 seconds), stirring in between to maintain creaminess. Add a splash of broth or milk if needed to loosen up the sauce.
Can I make this with rotisserie chicken?
You sure can. Just skip the chicken cooking step and fold in diced rotisserie chicken when combining the sauce and pasta.
6 Other High-Protein Chicken Recipes You’ll Love
If you’re looking for the ultimate macro-friendly protein source, chicken is your go-to. These high-protein chicken recipes are designed for serious meal prep success—packed with lean protein, balanced macros, and bold flavor that makes clean eating feel like cheating.
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.
My most popular High-Protein Meal prep Recipes (they slap)
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And as always, if you made it all the way down here and still haven’t found your perfect macro-packed meal, you can explore my full recipe catalogue—over 60+ free high-protein meal prep recipes—linked right here.
The blueprint to high-protein meal prep
Want to see how I structure high-protein meal prep recipes like this to hit real fitness goals—whether you’re cutting, bulking, or just trying to stay lean? Check out my full meal prep strategy here to learn how I use macro-friendly meals to stay consistent all week long.