Sun Dried Chicken Orzo Easy Bakes
on Feb 09, 2025, Updated Sep 15, 2025
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Sun-Dried Chicken Orzo Easy Bakes is a spin off of my original Sun Dried Tomato Chicken Orzo Bakes from Meal Prep Recipes Cookbook Volume 2. These are baked in the bowls with less prep and fewer grams of fat. They are the ultimate easy meal prep recipe, combining tender chicken, creamy spinach, flavorful sun-dried tomatoes, and perfectly cooked orzo. This dish creates a satisfying, hearty meal that’s both comforting and full of flavor. Whether you’re preparing for the week ahead or need a quick dinner, this dish offers a deliciously convenient solution that’s sure to please. Perfect for busy days, it delivers a balance of protein, veggies, and carbs in every bite.
Table of Contents
NUTRITIONAL INFORMATION / MACROS
Makes: 5 servings
Serving size: 1 bowl
Calories: 411
Macros: 40.8p / 26.2c / 14.2f (2.6f)
Search the food database in the MyFitnessPal or MacrosFirst apps by looking up Stay Fit Mom Sun Dried Chicken Orzo Easy Bakes to add it to your food diary.
INGREDIENTS
- Boneless, skinless chicken breast
- Oregano
- Garlic powder
- Onion powder
- Paprika
- Crushed red pepper flakes
- Salt
- Pepper
- 1/3 less fat cream cheese
- Spinach
- Parmesan cheese
- Sun dried tomatoes (from jar in olive oil)
- Orzo
- Chicken broth
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What is Orzo?
It’s actually a small pasta shaped like a grain! If you’re a pasta lover, try it out! It cooks quicker than rice and is so good! It’s perfect in creamy meals like this one!
Orzo bakes are always a hit with those who try them. If you struggle to get your rice bakes to cook completely, sub in orzo!
Can This Be Made In One Large Casserole Dish?
Yes of course! Throw it all in a medium sized casserole dish and bake as usual. We actually have a wildly delicious family stye version of this recipe using chicken thighs, you can find it here.
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MEAL PREP SUPPLIES USED
4 cup glass bowls -Get the BRAND NEW Stay Fit Mom bowls for all your meal prep needs!!
Half size sheet pan – This is the perfect size for 5, 4 cup glass bowls. You can, of course, use a full size sheet pan but your bowls will slide around a little bit more.
Meat Thermometer – This will help you make sure your chicken is thoroughly cooked when the internal temperature reaches 165º.
STORING INSTRUCTIONS
As with most of my meal prep chicken bakes, you can let these cool, cover with a lid, and store in the fridge for up to 5 days for a quick meal ready to go!
REHEATING INSTRUCTIONS
These Sun Dried Chicken Orzo Easy Bakes can be reheated at any time! Just microwave them for 2-3 minutes when you’re ready to eat if you are packing these for work or on the go. They can also be reheated in the oven for 10 minutes at 350 degrees.
FREEZING INSTRUCTIONS
You can also freeze your Sun Dried Chicken Orzo Easy Bakes in an airtight container, just make sure to let them defrost before warming them up so that the bowls don’t crack.
SIMILAR RECIPES
The Most Loved Meal Prep recipe in 2024 was the spinach artichoke chicken orzo bakes. These are similar and SOOO good! I won’t be surprised if this one wins most popular of 2025!
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Sun Dried Chicken Orzo Easy Bakes
Equipment
- 1 Half Sheet Pan
Ingredients
- 25 ounces boneless, skinless chicken breast
- 2 teaspoons oregano
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 teaspoons paprika
- 1/2 teaspoon crushed red pepper flakes
- 1 teaspoon salt
- 1/4 teaspoon pepper
- 4 ounces 1/3 less fat cream cheese
- 5 ounces spinach, minced
- 28 g parmesan cheese
- 75 g drained sun dried tomatoes, from jar in olive oil
- 15 tablespoons orzo, uncooked(5.25oz)
- 1 1/4 cups chicken broth
Instructions
- Preheat the oven to 350 degrees and arrange 5 oven safe containers on a cookie sheet.
- Dice up the chicken into 2″ pieces and place in a mixing bowl. Season with the oregano, garlic powder, onion powder, paprika, red pepper flakes, salt, and pepper. Set aside.
- In another mixing bowl combine the cream cheese, spinach, parmesan, sun-dried tomatoes, and a pinch of salt, pepper, and red pepper flakes. Set aside.
- Add 3 tablespoons of orzo and 1/4 cup of chicken broth to each bowl.
- Evenly distribute the seasoned chicken (5 oz. per bowl) into the center of each bowl. Top each with 1/5 of the spinach mixture.
- Bake in the oven about 40 minutes, or until the chicken reaches 165 degrees. Remove from oven and give them all a good stir. If there is some extra liquid in your bowls don't worry, it will get absorbed before eating.
- Let cool before covering with lids and placing in the refrigerator. Reheat in the microwave 2-3 minutes.
Notes
- Find these in both MyFitnessPal and MacrosFirst app by searching the food database for, “Stay Fit Mom Sun Dried Chicken Orzo Easy Bakes.”
- Don’t forget to stir your bowls after baking so your orzo isn’t a big clump of pasta when you reheat it. If you notice extra liquid after baking this is normal and it will all get absorbed when stored.
How long to bake in a casserole dish?
Should be right around the same bake time, 35-40 mins.
I didn’t have sun dried tomatoes on hand, so I substituted artichokes. Holy cow this recipe is a WINNER! Absolutely delicious, and I plan to make it again and again!
Could you use frozen spinach (thawed) for the spinach? If so, what changes would have to be made to the recipe?
Yes of course. I would just try and get out any excess water after defrosting them. Otherwise it will work just the same.
Could I use greek yogurt instead of cream cheese in this recipe?
You can, but it wont have the same creamy/cheesy flavor. It will be slightly more bitter is all.
Made several times- love these!
They work well in 2 cup bowls too, they fill to the top.
This recipe is so easy and absolutely delicious! I used food safe gloves to mix the cream cheese and spinach mixture. Messy, but it worked well.
could i use the same recipe if I wanted to bake on one 9 x 13 baking dish?
Yes!
I am a diabetic 75 years old woman and my daughter made this for dinner and invited me to eat with her. I absolutely love it and it kept my blood sugar within the normal range which is sometimes a hard thing to do with any pasta. Thank you so much, I will be making more of your delicious meals.
How wonderful. I’m glad you loved it Sharon. Thank you for coming to leave a review.