High Protein Chicken Orzo Kids Love

Ingredients

• 680 g (1.5 lb)boneless, skinless chicken thighs
• 300 g (1.5 cups)dried orzo pasta
• 225 g (1 cup)full-fat cottage cheese
• 950 ml (4 cups)low-sodium chicken broth
• 1 largeyellow onion, diced
• 4 clovesgarlic, minced
• 150 g (1 cup)frozen peas
• 50 g (1/2 cup)grated Parmesan cheese
• 30 ml (2 tbsp)olive oil
• 1 tspdried oregano
• 1/2 tsp (optional)red pepper flakes
• to tastesalt and black pepper

Instructions

1. 1

   Sear the chicken

   Heat the olive oil in a large, deep skillet or Dutch oven over medium-high heat. Season the chicken thighs generously with salt, pepper and dried oregano. Sear for 4–5 minutes on each side until golden, then transfer to a plate; they will finish cooking later.

2. 2

   Cook the aromatics

   Add the diced onion to the same pot and cook for 3 minutes, until translucent. Stir in the minced garlic and red pepper flakes, if using, for 30 seconds until fragrant. Scrape up any browned bits from the base of the pot.

3. 3

   Toast the orzo

   Add the dried orzo and stir constantly for 1–2 minutes, until it turns light golden.

4. 4

   Simmer the orzo

   Pour in the chicken broth and bring it to a gentle boil. Nestle the seared chicken thighs into the liquid. Reduce the heat to low, cover and simmer for 12–15 minutes, stirring once halfway through.

5. 5

   Blend the cottage cheese

   While the orzo cooks, blend the cottage cheese in a small food processor or blender for about 30 seconds, until completely smooth and thick.

6. 6

   Shred and combine

   Take the pot off the heat. Remove the chicken and shred it with two forks. Stir the blended cottage cheese and frozen peas into the orzo; the residual heat will warm the peas and thicken the sauce.

7. 7

   Finish the dish

   Return the shredded chicken to the pot, add the Parmesan and stir until creamy and combined.

8. 8

   Rest and season

   Leave the dish uncovered for 5 minutes so the orzo can absorb the remaining liquid and become tender. Taste and adjust the salt and pepper before serving.

What is chicken orzo?

Orzo is a small, rice-shaped pasta used in dishes across several cuisines. Here it is cooked in broth with chicken, in a one-pot American-style family meal that takes inspiration from the creamy texture of risotto.

Toasted pasta, tender chicken thighs and a smooth cottage cheese mixture make this version rich and comforting. Peas add a sweet, fresh note, while Parmesan brings a savoury finish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 485 calories, 0g protein, 0g carbs, 0g fat.

The orzo supplies most of the carbohydrates, while olive oil, full-fat cottage cheese and Parmesan contribute much of the fat. Chicken thighs, cottage cheese and Parmesan provide protein. Pair a serving with a green salad or extra vegetables to add freshness and balance the plate.

Why toast the orzo?

Toasting: stirring the dry orzo in the pot for 1–2 minutes gives it a light golden colour and a nutty note. Keep it moving so the pasta colours evenly without catching.

Getting the chicken right

Searing: leave the thighs undisturbed long enough to develop a golden surface on each side. They are not meant to be fully cooked at this stage; they finish simmering with the orzo.

Shredding: take the chicken out before stirring in the cottage cheese and peas. Two forks make it easy to pull the cooked thighs into bite-sized pieces.

A smooth, creamy sauce

Cottage cheese: blend it until completely smooth before adding it to the pot. This helps it mix into the pasta as a creamy sauce rather than leaving curds.

Gentle heat: stir the cottage cheese in after removing the pot from the heat. The residual warmth thickens the dish and heats the peas without bringing the sauce back to a boil.

How to judge doneness

Orzo: after the covered simmer, it should be tender but still hold its shape. If it needs more time, check it frequently so it does not become too soft.

Resting: leave the finished dish uncovered for 5 minutes. The pasta absorbs some of the remaining liquid as it stands, so the sauce becomes thicker.

What to serve alongside

A crisp green salad or steamed green vegetables make a fresh contrast to the creamy pasta. Keep sides simple, since the pot already includes chicken and peas.

Serve soon after the resting time, while the sauce is creamy. A little extra Parmesan at the table is an easy finishing touch.

Recipe notes & tips

• Use a wide, deep pan so the orzo and chicken can simmer in an even layer.
• Scrape up the browned bits after cooking the onion; they add savoury flavour to the broth.
• Stir the orzo once halfway through simmering to help it cook evenly.
• Blend the cottage cheese until no lumps remain before adding it.
• Let the dish rest for the full 5 minutes before serving so the sauce can thicken.

Variations

• Add spinach: Stir in a handful of baby spinach with the peas so it wilts in the residual heat.
• Use chicken breast: Substitute boneless, skinless chicken breast, taking care not to overcook it.
• Add lemon: Finish with a little lemon zest for a brighter flavour.
• Make it spicier: Increase the red pepper flakes to suit your preference.
• Add mushrooms: Cook sliced mushrooms with the onion until softened before adding the garlic.

Common mistakes to avoid

• Crowding the sear: Brown the chicken in batches if the pan is too full, so it sears rather than steams.
• Skipping the blend: Blend the cottage cheese until smooth to avoid a lumpy sauce.
• Cooking on high: Keep the covered simmer gentle so the orzo cooks without sticking or breaking down.
• Overcooking the pasta: Check the orzo near the end of the simmer and stop when it is tender but still holds its shape.
• Boiling the sauce: Take the pot off the heat before stirring in the cottage cheese to keep the sauce smooth.

How to store

Refrigerate leftovers in an airtight container for up to 3 days. Reheat gently on the hob or in the microwave, adding a splash of broth or water if the orzo has thickened too much.

Frequently asked questions