Lunch/Dinner Recipes, Macro Friendly Recipes, Recipes, Uncategorized

One Dish Sun-Dried Chicken Orzo

If you’ve been in our Ninja Insider community a while, or you were a subscriber to our Monthly Macro Meals back in August, you might know about this popular Stay Fit Mom recipe. Our clients have been loving this one since 2022 and I feel like it’s time to share it with everyone! While it’s a little higher in fat than your traditional, “macro friendly recipes,” it’s worth planning into your day. It’s so good!

Close up of a scoop of chicken, spinach, sun-dried tomatoes and orzo in one dish.

What I Love About This Recipe

  • It’s made in one skillet -Less dishes is always a good thing!
  • It’s high in protein -32 grams of protein per serving!
  • It’s packed with flavor – The combination of spices, butter and sun-dried tomatoes in this one is SO GOOD. Your taste buds with thank you!
  • It’s done in 30 minutes!

Nutritional Information / Macros

makes 6 servings

serving size: 263g

387 cals

32p / 23.2c / 19.9f

How to Find in the Myfitnesspal or Macrosfirst App

Search the food database in either app for, Stay Fit Mom One Dish Sun-Dried Chicken Orzo.

chicken, spinach, sun-dried tomatoes and orzo in one dish.

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Supplies Used

15″ Lodge Cast Iron Skillet – I use my cast iron pans ALL THE TIME. They’re safer to use and only require a little bit of upkeep. I very highly recommend investing in some good cast iron skillets.

Wireless Meat Thermometer– For perfectly cooked, juicy chicken always use a meat thermometer. You don’t need anything fancy, the one linked will get the job done.

chicken, spinach, sun-dried tomatoes and orzo in one dish.

Ingredients & Substitutions

  • Boneless skinless chicken thighs or chicken breasts if you prefer. If using breasts make sure they are thinly sliced for even cooking.
  • Olive oil
  • Butter
  • Garlic
  • Onion– I suggest sweet or yellow onions.
  • Orzo or any small pasta can be substituted into this one.
  • White wine or vinegar
  • Chicken broth or water
  • 1/3 less fat cream cheese or full fat if you don’t track your macros and are okay with a little more fat in your dish.
  • Parmigiano-Reggiano or any parmesan cheese will work just fine.
  • Spinach fresh or frozen
  • Sun dried tomatoes
  • Spices – Oregano, paprika, crushed red pepeper flakes, salt & pepper
chicken, spinach, sun-dried tomatoes and orzo in one dish.

Recipe Tips

  1. Use chicken thighs for the best flavor! Chicken breasts are fine if it’s all you have, but don’t sacrific a few grams of fat for flavor if tracking your macros. It’s worth it in this one!
  2. Use Parmigiano-Reggiano off the block for 10/10 flavor! I get mine at Costco but a lot of grocery stores sell the good stuff now. It’s worth the price tag and will keep for several weeks in the fridge or can be frozen for use in soups and stews!
  3. Don’t use rice in place of the orzo, it won’t have time to cook! If you really want to use rice, precook it and add it in before baking.
  4. Don’t over cook your chicken! If you want tender, juicy chicken you need to use a meat thermometer!


  • Keep leftovers in the fridge, sealed for up to 5 days. This one makes for great meal prep!
  • Freeze for up to 1 month. Always let pasta fully defrost before stirring so it doesn’t turn to mush.

Where to Buy the Stay Fit Mom Cookbooks

The Stay Fit Mom cookbooks.

One Dish Sun-Dried Chicken Orzo

Krista Pool
An explosion of flavors in this one dish chicken recipe the whole family is sure to love!
5 from 1 vote
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Lunch/Dinner Recipes, Macro Friendly Recipes
Cuisine Italian
Servings 6
Calories 387 kcal


  • 2 pounds boneless skinless chicken thighs
  • 1 tablespoon olive oil 14g
  • 2 teaspoons oregano
  • 2 teaspoons paprika
  • 1/2 teaspoon crushed red pepper flakes
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon butter 14g
  • 3-4 cloves garlic minced
  • 1/2 small onion diced (75g)
  • 1 cup orzo uncooked
  • 2 tablespoons white wine or vinegar
  • 2 cups chicken broth
  • 4 ounces 1/3 less fat cream cheese
  • 28 g Parmigiano Reggiano
  • 5 ounces spinach
  • 75 g drained sun dried tomatoes from jar in olive oil


  • Preheat the oven to 400 degrees.
  • Heat olive oil in a large oven-safe skillet set over medium-high heat. Rub the chicken with the oregano, paprika, red pepper flakes, salt, and pepper. When the oil has heated up, add the chicken. Sear on both sides until golden, about 5 minutes per side. Remove the chicken from the skillet and set aside.
  • To the same skillet, add the butter and onions, cooking until fragrant, about 3 minutes. Add the garlic and orzo and cook until lightly golden, 2-3 minutes.
  • Add the wine or vinegar and de-glaze the pan. Add the broth. Bring to a gentle boil, cook 3-5 minutes, then add the cream cheese, parmesan, spinach, and sun-dried tomatoes, stirring until the spinach has wilted.
  • Add the chicken back into the skillet. Put in the oven and cook, uncovered for 10-15 minutes, just be sure the chicken reaches 165 degrees. I like to put my meat thermometer in with it so it doesn't get over cooked.
  • Serve with extra freshly grated Parmigiano Reggiano! Enjoy!


Search Myfitnesspal or the Macrosfirst app for, “Stay Fit Mom One Dish Sun Dried Chicken Orzo” to log in your food diary.


Serving: 263gCalories: 387kcalCarbohydrates: 23.3gProtein: 32gFat: 19.9gFiber: 2.3g
Keyword Chicken Thighs, One Dish, Orzo, Sun-Dried Tomatoes
Tried this recipe?Let us know how it was!
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