Creamy Greek Yogurt Chicken Orzo Recipe: Gluten‑Free & Low‑Fat Twist

This 30‑Minute Meal Will Change Your Weeknights Forever!

Transform your weeknight dinner routine with a protein‑packed, flavor‑forward, gluten-free, low-fat dish.

In under 30 minutes, you’ll savor tender chicken, al dente orzo, and a luxuriously creamy sauce made with Greek yogurt—no heavy cream required.

Whether you’re meal‑prepping for the week or hosting friends, this recipe checks all the boxes: quick, healthy, and utterly satisfying.

Quick Overview

• Prep Time: 10 minutes
• Cook Time: 15–18 minutes
• Servings: 4 generous portions
• Why You’ll Love It:
  • High in lean protein (chicken + Greek yogurt)
  • Gluten‑free orzo keeps it light and celiac‑friendly
  • Low in fat without sacrificing creaminess
  • One‑pan option minimizes cleanup
  • Customizable with seasonal veggies or spice levels

Ingredients & Equipment

Ingredient	Amount	Notes
Gluten‑free orzo	1½ cups (about 225 g)	Or sub regular orzo if gluten isn’t a concern
Boneless, skinless chicken	500 g (about 1 lb)	Thighs or breasts, cut into 1‑inch cubes
Plain Greek yogurt	1 cup (245 g)	Full‑fat or 2% for the best texture
Low‑sodium chicken broth	3 cups (720 ml)	Can substitute part water for fewer calories
Garlic cloves	3, minced
Lemon zest + juice	Zest of 1 lemon, 2 Tbsp juice	Adds brightness
Olive oil	1 Tbsp
Dijon mustard	1 tsp	Optional, for tangy depth
Fresh spinach	2 cups, roughly chopped	Or baby kale, arugula
Salt and freshly ground pepper	To taste
Fresh parsley (optional)	2 Tbsp, chopped	For garnish
Red pepper flakes (optional)	A pinch	For a subtle kick

Equipment:

• Large, deep skillet or sauté pan with lid
• Sharp chef’s knife
• Zester or microplane
• Measuring cups and spoons
• Wooden spoon or silicone spatula

Step‑by‑Step Instructions

Sear the Chicken:

• • Heat the olive oil over medium‑high heat in your skillet.
  • Season chicken cubes lightly with salt and pepper.
  • Add chicken in a single layer. Sear without moving for 2–3 minutes per side, until golden but not cooked through. Transfer to a plate.

Build the Flavor Base:

• • Reduce heat to medium. Add minced garlic to the pan drippings and sauté for 30 seconds until fragrant—do not let it brown.
  • Stir in Dijon mustard, if using, cooking 15 seconds to mellow its bite.

Cook the Orzo:

• • Pour in the chicken broth and bring to a gentle boil.
  • Add the orzo, stirring to prevent sticking. Cover, lower heat to a simmer, and cook** uncovered** for about 8–10 minutes, stirring halfway, until al dente.

Return Chicken & Add Greens:

• • Nestle seared chicken on top of the orzo. Cover and cook 5 more minutes, until chicken reaches 74 °C (165 °F) and orzo is tender.
  • In the last 1–2 minutes, stir in chopped spinach to wilt.

Finish with Creaminess:

• • Remove the pan from the heat. Let rest 1 minute (this prevents yogurt from breaking).
  • Gently fold in Greek yogurt, lemon zest, and juice until sauce is silky. Adjust seasoning with salt, pepper, and a pinch of red pepper flakes.

Plate & Garnish:

• • Spoon onto warmed plates or shallow bowls. Sprinkle with fresh parsley and an extra drizzle of olive oil, if desired.

Pro Tips & Variations

• Tang Control: If your yogurt is very tangy, stir in up to 2 Tbsp of almond milk or extra broth to mellow acidity without adding fat.
• Make It One‑Pan: For fewer dishes, sear chicken, remove it, then cook orzo directly in the same skillet.
• Veggie Boost: Stir in sun‑dried tomatoes, artichoke hearts, or roasted red peppers right before the yogurt.
• Spice It Up: Swap red pepper flakes for harissa paste (1 tsp) or a splash of sriracha for a spicy twist.
• Herb Swap: Cilantro, dill, or basil each bring a unique flavor note—experiment to suit your mood.
• Meal‑Prep Mode: Portion into airtight containers; the sauce thickens in the fridge. Add 1–2 Tbsp water or broth when reheating to re‑loosen the creaminess.

Nutritional Breakdown (per serving)

Nutrient	Amount
Calories	380 kcal
Protein	32 g
Carbohydrates	38 g
– Dietary Fiber	3 g
Fats	11 g
– Saturated Fat	3 g
Sodium	520 mg
Calcium	120 mg
Vitamin C	14 mg

Values are estimates and will vary based on specific brands and substitutions.

Frequently Asked Questions

Can I swap Greek yogurt for sour cream?
Yes, but Greek yogurt is thicker and higher in protein, which gives a creamier texture and a lighter nutritional profile. If using sour cream, reduce any added fats elsewhere.

Is gluten‑free orzo different to cook than regular orzo?
It behaves similarly but can absorb liquid a bit more slowly. Start checking for doneness around minute 9 and add up to ¼ cup extra broth if needed.

How do I prevent the yogurt sauce from curdling?
Always remove the pan from direct heat before stirring in yogurt, and let the hot liquid cool for 30–60 seconds. Gently fold rather than whisk.

Can I make this dairy‑free?
Substitute Greek yogurt with full‑fat coconut yogurt or a thick cashew cream. Note that coconut yogurt adds a subtle sweetness and coconut flavor.

What’s the best way to store leftovers?
Cool completely, then transfer to airtight containers. Refrigerate up to 3 days. Reheat gently in a skillet over medium heat with a splash of broth to restore creaminess.

Conclusion & Next Steps

By harnessing the tang of Greek yogurt, the heartiness of chicken, and the gluten‑free comfort of orzo, you’ve created a balanced, crowd‑pleasing dish that’s as versatile as it is quick.

Invite friends over for a casual dinner, batch‑prep for busy nights, or surprise your family with a dish they’ll request on repeat.

Love this recipe?

• Pin it for later and tag your creations with #CreamyProteinOrzo
• Subscribe to our newsletter for more lightened‑up pasta dishes
• Try our next recipe: Lemon Garlic Chicken Orzo with Chickpeas for another Mediterranean‑inspired weeknight winner

Enjoy the creaminess and cheers to healthy, delicious cooking!