Creamy Greek Yoghurt Chicken & Orzo (High Protein & Gut-Friendly)

There’s something so comforting about a creamy bowl of orzo- especially when it’s built the Beyond the Body way: high-protein, gut-friendly, blood-sugar balanced, and filled with colourful vegetables that nourish your energy, hormones, and overall wellbeing.

This creamy Greek yoghurt chicken and orzo dish has become one of my favourite weekly meal-prep lunches. It’s light but satisfying, rich but not heavy, and packed with fibre, micronutrients, and protein to keep you full and energised for hours. It’s exactly the kind of meal that helps you feel good in your body while supporting long-term health goals.

Whether you’re cooking for yourself or prepping lunches for you and your partner, this recipe ticks every box.

Why This Recipe Works:

1. High Protein for Stable Energy

Each serve delivers 42–45 g of protein, which helps stabilise blood sugar, reduce cravings, regulate appetite, and support lean muscle. This balance is essential for women who want consistent energy, especially through busy workdays.

2. Creamy Without the Heaviness

Greek yoghurt (added off the heat) gives the dish a silky, creamy texture without making it overly rich. It adds extra protein and keeps your digestion light.

3. Good-Quality Orzo = Gentler on the Gut

I use a high-quality Italian orzo made from traditional durum wheat. It digests better, holds its texture, and tastes superior to cheaper options.

If you’re gluten-free, simply swap for a gluten-free orzo or small pasta shape. If you’re vegetarian, replace the chicken with tofu.

4. 8+ Plant Points for Gut Health

This dish includes: Capsicum, courgette, mushrooms, onion, garlic, basil, spinach, and optional tomatoes.

The diversity supports:

• A thriving microbiome

• Better digestion

• Hormone clearance

• Reduced bloating

• Improved immunity

5. Balanced Carbohydrates

Orzo is an easy-to-digest carbohydrate that fuels your brain, menstrual cycle, and training.When paired with protein, vegetables, and healthy fats, it supports stable, sustained energy.

Creamy Greek Yoghurt Chicken & Orzo

Serves: 4 | Prep Time: 10 minutes| Cook Time: 20 minutes| Rest Time: 2 minutes|

Total Time: 30 minutes | Per Serve Weight: approx. 470 g

Ingredients:

Protein & Base

• 500 g chicken breast, diced

• 1 cup (210 g) dry orzo pasta

• 1 tbsp olive oil

• 1 small brown onion, finely diced

• 3–4 cloves garlic, crushed

Vegetables

• 1 large red capsicum, diced

• 1 medium courgette, diced

• 1 cup sliced mushrooms

• 2 large handfuls baby spinach

• Optional: small handful of cherry tomatoes

Creamy Sauce (Light & Protein-Boosted)

• 1 cup chicken stock

• ¾ cup Greek yoghurt (2–10% fat, added off heat)

• ½ cup grated parmesan

• 1 tbsp tomato paste

• ½ tsp paprika

• ½ tsp dried oregano

• ¼ tsp chilli flakes (optional)

• Salt and pepper

• Juice of ½ a lemon

Fresh Herbs

• 1 handful fresh basil, torn

• Extra parmesan for serving

  
  

Method:

1. Cook the chicken. Heat olive oil in a large sauté pan. Season diced chicken with salt, pepper, paprika, and oregano. Cook until lightly golden and remove from the pan.

2. Sauté the vegetables. Add onion and garlic to the same pan. Cook until softened.Add capsicum, courgette, and mushrooms. Sauté for 5–7 minutes until fragrant and lightly caramelised.

3. Add the orzo & liquids. Stir through the dry orzo, coating it in the vegetable mixture.Add chicken stock and tomato paste and bring to a gentle simmer.Cook for 10–12 minutes, stirring often, until the orzo is soft and creamy.Add a splash of water if it thickens too quickly.

4. Add spinach and return chicken. Add the cooked chicken back to the pan along with the spinach. Stir until wilted.

5. Make it creamy (off heat). Remove the pan from the heat.Stir through Greek yoghurt, parmesan, lemon juice, and fresh basil.Adjust seasoning to taste.

6. Serve or meal prep. Divide into four containers (approx. 470 g each).Top with extra parmesan and basil when serving.

Nutrition Per Serve

Approximate values per 470 g serving:

• Calories: 505 kcal

• Protein: 42–45 g

• Carbohydrates: 52 g

• Fat: 14 g

• Fibre: 5–6 g

  
  

Functional Nutrition Notes

This recipe is deeply aligned with Beyond the Body foundations:

1. Blood Sugar Balance

Every element—protein, fibre, slow-digesting carbs, and healthy fats—works together to stabilise blood glucose, which supports steady energy, reduced cravings, and better hormonal balance.

2. Gut Health Diversity

With 8+ different plant ingredients, this recipe nourishes your microbiome and supports digestive health.Diverse fibres = a healthier gut = reduced bloating + better energy.

3. Hormone Support

Garlic, onion, leafy greens, and basil are rich in antioxidants and support your liver’s detoxification pathways—essential for natural hormone metabolism.

4. Anti-Inflammatory Benefits

Spinach, mushrooms, basil, garlic, and courgette are all rich in anti-inflammatory compounds that support healing, immunity, menstrual health, and recovery from training.

5. Protein for Women’s Health

Protein is foundational for satiety, muscle maintenance, metabolic health, and menstrual regularity.This dish easily gives you 40+ g per serve without feeling heavy.

Serving & Storage Tips:

• Keeps in the fridge for up to 3 days.

• Add a splash of water before reheating to loosen the sauce.

• Top with extra basil and parmesan for freshness.

• Pair with a crisp salad for even more greens.

  
  

Substitutions:

Gluten-Free:

Swap for gluten-free orzo or any small GF pasta shape.

Vegetarian:

Use tofu instead of chicken.Pan-fry for crispness or bake in cubes.

Dairy-Free:

Use coconut yoghurt + dairy-free parmesan alternative.

This creamy chicken and orzo bowl is everything I want a weekday lunch to be: easy, nourishing, balanced, and supportive of long-term health. It’s one of those meals that feels comforting but still leaves you energised and light.

If you make it, tag me so I can see your version.And if you want more hormone-supportive, gut-friendly, protein-packed recipes, explore the Beyond the Body blog and programmes.