High Protein Recipes Archives - Tastes Better From Scratch

Air Fryer Chicken Wings

Lauren Allen — Wed, 22 Jan 2025 12:00:00 +0000

These crispy Air Fryer Chicken Wings take 5 minutes to prep with basic pantry seasonings. They can be cooked from fresh or frozen and have multiple different sauce options.

Air Fryer Wings are the easiest!

Really though, Air Fryer Chicken Wings are a MUST on game day! I do still love my original crispy baked chicken wings but I love how air fryer wings effortlessly achieve the crisp we want and only take 5 minutes to prep.

Toss them up in any wing sauce you want; it’s fun to have a few different flavors! My wing sauce recipe is a sweet and spicy buffalo sauce, but we also love them with Hot honey, BBQ sauce, and Ranch.

Check out all of my appetizers like Popcorn Chicken, Ham and Cheese Sliders, BBQ Meatballs, and Pulled Pork Nachos!

How to make Air Fryer Chicken Wings:

Dry and Season: Pat wings dry with paper towels. This step is essential for the wings to be crispy. Mix salt, pepper, garlic powder, paprika, and baking powder (has to be aluminum free baking powder) in a small bowl then sprinkle it over the wings. Toss the wings so they all get evenly coated in the seasoning.

Air Fry: Place wings in the air fryer basket, skin side up. Turn them every 5 minutes during cooking time, until they are crispy and browned (15-20 minutes). Remove from air fryer and rest for 5 minutes before tossing in your favorite sauce. Try the buffalo sauce down in the recipe card or Honey BBQ, BBQ, or Ranch!

For Perfectly Crispy Wings:

Pat them Dry. Use paper towels and get the wings as dry as you can before you add seasonings.
Use aluminum-free Baking Powder. This will help the chicken wings have that perfectly brown crispy coating we love. I like to use the red label Rumford brand. Aluminum free is essential or the flavor will be off.
Don’t Stack the Wings. When you arrange the wings in the air fryer, make sure they are in a single layer and have a little space between.

Recipes Variations:

Baked Chicken Wings.
Frozen Chicken Wings: Follow the recipe to prep and season the wings then cook them in the air fryer frozen. Add on about 10 additional minutes, until they are cooked and crispy.

Serve With:

Fresh Veggies and Homemade Ranch
Other finger foods or game-day appetizers, like:
French Fries
Potato Wedges
Baked Mac and Cheese
Rice Pilaf
Buttermilk Cornbread

Follow me for more great recipes

Air Fryer Chicken Wings

These crispy Air Fryer Chicken Wings take 5 minutes to prep with basic pantry seasonings. They can be cooked from fresh or frozen and have multiple different sauce options. They are the highlight of every party!

Course Appetizer, Main Course, Side Dish

Cuisine American

Prep Time 5

Cook Time 20

Total Time 25

Servings

Calories 274kcal

Author Lauren Allen

Cost 13

Equipment

Air fryer

Ingredients

4 pounds chicken wings , halved at joints, wing tips discarded
2 Tablespoons baking powder (aluminum free)*
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 teaspoon paprika
1 teaspoon garlic powder

Buffalo Sauce:

1/3 cup Frank's Wings Hot Sauce
1 1/2 cups light brown sugar
1 Tablespoon water

Instructions

Dry wings with paper towels. This is essential to getting a crispy coating.
Season: Combine salt, pepper, garlic powder, paprika, and baking powder in a small bowl then sprinkle seasoning over the wings, tossing to evenly coat.
Air Fry: Preheat air fryer to 400 degrees. Spray the fry basket with cooking spray. Arrange wings in an even layer, skin side up. Spray the top of the wings with cooking spray and air fry, turning the wings every 5 minutes for about 15 minutes or until crispy. Total cook time will depend on the size of the wings and air fryer but may take up to 20 minutes.
Sauce: Remove from air fryer allow to rest for 5 minutes before tossing in desired sauce.
Buffalo wing sauce: In a medium saucepan over medium heat stir together all sauce ingredients. Mix well until sugar has dissolved.

Video

Notes

Yield: About 24 wings. Serving Size: About 3 wings.

*Nutritional information does not includes buffalo sauce.

Baking Powder: use aluminum free (like Rumford brand). Do NOT use Baking Soda! Baking powder must be aluminum free or the taste will be off.

Frozen Chicken Wings: Follow the recipe to prep and season the wings then cook them in the air fryer frozen. Add on about 10 additional minutes, until they are cooked and crispy.

Baked Chicken Wings

Nutrition

Follow Me

I originally shared this recipe April 2021. Updated December 2023 and January 2025.

Black Pepper Chicken

Lauren Allen — Sun, 19 Jan 2025 12:47:07 +0000

This simple Black Pepper Chicken recipe has crispy chicken tossed in a homemade sauce with sautéed bell pepper, celery, and onion served on a bed of rice. It’s flavorful, comforting, and ready in less than 30 minutes!

Ridiculously good Black Pepper Chicken

The number of times I’ve made this in the last few months is…to many to count (and my family never got sick of it, which isn’t always the case when recipe testing!) It’s ridiculously good, with minimal effort required!

The chicken has the perfect crisp (without deep-frying), and a black pepper sauce with just the right amount of punch. I love that it’s a meal-in-one, with rice, veggies and protein, and it’s easy enough for any busy weeknight. I marinate the chicken, make the sauce and chop veggies, all in the morning, so that dinner-time is a breeze. So delicious and flavorful, and the leftovers are great too (lunch meal-prep, anyone?).

Want more 30-minute meals? Try Tuscan Chicken Pasta, Pastalaya, Hibachi Chicken, Pimento Cheese BLT, or Taco Soup!

How to make Black Pepper Chicken:

Marinate Chicken: Add chopped chicken to a bowl with soy sauce, oyster sauce, black pepper, and salt and set aside. Add cornstarch to a large bowl or resealable plastic bag and set aside.

Make Sauce by stirring sauce ingredients in a bowl.

Sauté Chicken: Remove chicken pieces from marinade and add to bowl or bag with cornstarch, tossing well to coat. Heat oil in a large skillet or wok over medium-high heat. Once hot, add ½ of the chicken pieces, spacing them out, so they can get golden and crisp on the outsides, flipping once, about 5 minutes, or just until cooked through. Remove chicken to a plate, reserving the oil in the pan. Repeat with remaining chicken, adding more oil if needed.

Sauté Veggies and Combine: Pour a tiny bit more oil in the pan if needed, then add onion, celery and bell pepper. Cook, tossing occasionally, over medium-high heat for a few minutes, until tender. Pour in sauce then simmer until it begins to slightly thicken. Add chicken and stir to coat. Serve Chinese black pepper chicken over hot cooked rice.

Make Ahead and Storage Instructions:

To Make Ahead: Marinate the chicken up to a day in advance, stored in the fridge. Mix sauce ingredients and chop veggies ahead of time.

To Store: Store leftover pepper chicken in an airtight container in the fridge for 3-5 days, depending on freshness of chicken used.

More Asian-Inspired Dishes:

Follow me for more great recipes

Black Pepper Chicken

This simple Black Pepper Chicken recipe has crispy chicken tossed in a homemade sauce with sautéed bell pepper, celery, and onion on a bed of rice. It's flavorful, comforting, and ready in less than 30 minutes!

Course Main Course

Cuisine Chinese

Prep Time 15

Cook Time 15

Total Time 30

Servings

Calories 526kcal

Author Lauren Allen

Cost 13

Ingredients

Chicken Marinade:

1 ½ lbs boneless skinless chicken breasts , cut into bite-size pieces (680 grams)
2 Tablespoons low-sodium soy sauce
2 teaspoons oyster sauce
1 ½ teaspoons fresh cracked black pepper
1 teaspoon salt
1/2 cup cornstarch (65 grams)
1/3 cup vegetable oil (80ml)

Sauce:

1 ½ Tablespoons oyster sauce
3 Tablespoons low-sodium soy sauce
1 1/2 cups chicken stock , low sodium (360ml)
3-4 garlic cloves , minced
1 1/2 Tablespoons freshly grated ginger
1 1/2 teaspoon fresh cracked black pepper
3 Tablespoons granulated sugar
1 1/2 teaspoons cornstarch

Stir Fry:

1 medium white onion , chopped into bite-size pieces
2 ribs celery , chopped
1 red bell pepper , large, chopped into bite-size pieces

Serving:

5-6 cups hot cooked white rice (850-1000grams)

US Customary – Metric

Instructions

Marinate Chicken: Add chicken pieces to a bowl with 2 Tablespoons soy sauce, 2 teaspoons oyster sauce, 1 ½ teaspoons black pepper, and 1 teaspoon salt. Set aside. Add ½ cup cornstarch to a large bowl or resealable plastic bag and set aside.
Make Sauce: Mix sauce ingredients together and stir to combine.
Coat chicken in cornstarch: Remove chicken pieces from marinade and add to bowl or bag with cornstarch, tossing well to coat.
Sauté Chicken: Heat oil in a large skillet or wok over medium-high heat. Once hot, add ½ of the chicken pieces, spacing them out, so they can get golden and crisp on the outsides, flipping once, about 5 minutes, or until cooked through. Remove chicken to a plate, reserving the oil in the pan. Repeat with remaining chicken. Add more oil if needed.
Sauté Veggies: Pour a tiny bit more oil to the pan if needed and add onion, celery and bell pepper. Cook, tossing occasionally, over medium-high heat for a few minutes, until tender.
Finish: Add sauce and simmer until it begins to slightly thicken. Add chicken and stir to coat.
Serve over hot cooked rice.

Notes

Serving Size: 1 cup rice, and about 1 ¼ cups black pepper chicken.

Make Ahead Instructions: Marinate the chicken up to a day in advance, stored in the fridge. Mix sauce ingredients and chop veggies ahead of time.

Nutrition

Follow Me

Meatball Subs

Lauren Allen — Wed, 15 Jan 2025 12:00:00 +0000

What’s not to love about this easy Meatball Subs recipe with flavorful meatballs served in a toasted bun with melted provolone cheese and marinara sauce? Easy and delicious! I

Meatball Subs to the rescue.

Anyone looking for a crowd-pleasing dinner recipe (no matter the age or size of the crowd) could confidently settle on Meatball Subs. I always double the recipe because the meatballs freeze great (raw or cooked), saving me so much time another day. Did I mention everyone LOVES these?

And if serving potluck style you can warm them warm in a crockpot and let people build their own sandwich. We typically serve them with a green side salad, or cucumber salad. Some coleslaw, potato chips or fruit salad would also be great.

Any if you love hot sandwich recipes, try my French Dip, BBQ Pulled Pork Sandwiches, or Sloppy Joes.

How to make Meatball Subs:

Meatball mixture: Mix crushed saltine crackers, beef broth, spices, and egg (everything except the meat and flour) until combined and set aside for 10 minutes so the crackers can soak up the liquid. Add ground meat and mix until incorporated.

Shape and Bake: Divide and form 15 meatballs, then lightly coat each in flour and place on a greased baking sheet. Bake meatballs for 20-25 minutes, or until cooked through.

Make Sauce: Combine crushed tomatoes, oregano, sugar, basil, and garlic salt in a saucepan then stir to combine. Simmer for 10-15 minutes.

Assemble: Slice each hoagie roll in half and lay provolone cheese on top. Broil on high for 2-3 minutes or until rolls are toasted and cheese is melted. Arrange 3 meatballs on each sub and spoon sauce on top. Serve meatball subs immediately.

Make Ahead and Freezing Instructions:

To Make Ahead: Store cooked meatballs in sauce in the fridge for up to 2 days until you are ready to rewarm and assemble meatball sandwich recipe. Sauce can be made several days in advance and raw meatballs could also be stored in the fridge for 1-2 days until ready to cook.

To Freeze: You can freeze the meatballs raw or cooked: flash freeze them uncovered on a parchment lined baking sheet for an hour, then transfer to a freezer safe container and freeze for up to 3 months. Thaw completely in the refrigerator before baking or rewarming. The sauce can be frozen for up to 3 months.

More Sandwich Recipes:

Follow me for more great recipes

Italian Meatball Subs

Our easy Meatball Subs recipe has homemade flavorful meatballs on a toasted bun with melted provolone cheese and an easy Italian marinara sauce. It's the perfect comfort meal that's freezer friendly and easy to feed a large group.

Course Main Course

Cuisine American, Italian

Prep Time 35

Cook Time 35

Total Time 1 10

Servings

Calories 678kcal

Author Lauren Allen

Ingredients

Meatballs:

1/2 cup saltine crackers , crushed
1/4 cup low-sodium beef broth
2 Tablespoons dried parsley flakes
1 large egg , lightly beaten
2 teaspoons Dried oregano
1/2 teaspoon garlic powder
1/2 teaspoon salt
1 teaspoon freshly ground black pepper
1 teaspoon dried basil
1/4 teaspoon crushed red pepper flakes
1 pound lean ground beef or ground turkey
3/4 cup all-purpose flour , for dredging

Sandwiches:

5 hoagies or sub rolls
10 slices Provolone cheese , or mozzarella

Sauce:

28 ounce can crushed tomatoes
1 1/2 teaspoons dried basil
1 1/2 teaspoons Dried oregano
1 teaspoon granulated sugar
1/2 teaspoon garlic salt

US Customary – Metric

Instructions

Meatballs: In a large bowl combine all of the meatball ingredients together EXCEPT for the meat; saltines, beef broth, parley, egg, oregano, garlic powder, salt, pepper, basil, crushed red pepper. Stir and rest for 10 minutes so the crackers can soak up the liquid. Add the meat and mix just until combined (don't over mix).
Preheat oven to 400 degrees F. Grease a baking sheet, or line with aluminum foil.
Form 15 meatballs, about the size of golf balls, and gently sprinkle them all around with flour. Place the meatballs one inch apart on the baking sheet and bake for 20 -25 minutes or until cooked through.
Sauce: Add sauce ingredients to a saucepan and stir to combine. Simmer for 10-15 minutes. When the meatballs are finished baking, transfer them to the sauce.
Assemble: Slice the hoagie rolls in half and layer each with 2 slices cheese. Broil on high for 2-3 minutes or until rolls are toasted and cheese is melted. Remove from oven. Place 3 meatballs on each sub, followed by a large spoonful of sauce. Serve immediately.

Video

Notes

Yield: 15 meatballs: Serving Size: 3 meatballs, one hoagie, 2 slices cheese, about ¼ cup sauce.

Make Ahead Instructions: Store cooked meatballs in sauce in the fridge for up to 2 days until you are ready to rewarm and assemble meatball sandwich recipe. Sauce can be made several days in advance and raw meatballs could also be stored in the fridge for 1-2 days until ready to cook.

Freezing Instructions: You can freeze the meatballs raw or cooked: flash freeze them uncovered on a parchment lined baking sheet for an hour, then transfer to a freezer safe container and freeze for up to 3 months. Thaw completely in the refrigerator before baking or rewarming. The sauce can be frozen for up to 3 months.

Nutrition

Follow Me

*I originally shared this recipe in June 2014. Updated April 2019, October 2021 and January 2025.

Popcorn Chicken

Lauren Allen — Mon, 13 Jan 2025 12:00:00 +0000

This homemade Popcorn Chicken recipe is everything you want it to be: crispy and crunchy on the outside and juicy on the inside. It couldn’t be easier to make and can be cooked in the oven, air fryer, or fried.

Classic Popcorn Chicken, made better.

Everyone wins with this recipe because it’s healthier than deep-fried chicken, but still has the yummy, bite-size crisp and crunch everyone loves from Popcorn Chicken. Most of all the ingredients are simple and high quality; no preservatives here, and this is much healthier than anything you’d buy from a store or restaurant.

I usually cook popcorn chicken in the oven or air fryer, but I left instructions for frying as well. I often make a double batch and freeze the rest for an easy dinner another day. Stop buying the frozen bag at the grocery store and make your own! It’s so easy, healthier, and the quality just can’t be beat!

Enjoy Popcorn Chicken as a game day appetizer or for a kid-friendly meal with steamed veggies, fruit, fries, Mashed Potatoes, coleslaw, or mac and cheese. Or, serve it on our Honey Mustard Chicken Salad.

How to make Popcorn Chicken:

Coat Chicken: Cut chicken breasts into bite-sized pieces then place in a bowl or bag with flour. Stir or shake until all chicken is covered. Combine eggs, milk, and spices to a bowl then stir. In another bowl, add crushed cornflakes.

Dip Chicken: Dip each chicken piece into egg mixture then roll in cornflakes. Pressing cornflakes into the chicken.

Cook Chicken:

Oven Method: Arrange chicken on a parchment lined baking sheet and bake at 400°F for 10 minutes. Flip and bake for another 8 minutes, or until fully cooked.

Deep-Fry Method: Pour a few inches of vegetable oil in a pot then heat until hot (350 degrees F). Working in batches, lower chicken into oil and cook for 3-4 minutes, until cooked through. Remove to a plate lined with paper towels.

Air Fry Method: Spray nonstick spray on the bottom of basket then arrange half of the chicken pieces in a single layer. Spray the top of all of the chicken generously then air fry at 360°F for 3 minutes. Flip, spray the tops again, then bump up the temperature to 400°F and cook for 2-3 minutes, until cooked and crispy.

Serve warm with hot honey, BBQ sauce, ranch, Chick-fil-A sauce, honey mustard, or your favorite dipping sauce!

Make Ahead and Freezing Instructions:

To Make Ahead: Cut the chicken into pieces and coat in flour. Cover and refrigerate for up to 24 hours before continuing recipe.

To Reheat Popcorn Chicken:

Air Fryer: Spread into a single layer and air fry for 2-3 minutes, or until crispy and warm.
Oven: Preheat oven to 325°F then arrange chicken on a lightly greased baking sheet. Cook for 10 minutes, or until hot and crispy.

To Freeze: Allow chicken to cool to room temperature, then space the chicken out on a baking sheet that will fit into the freezer. Keep chicken in freezer for about 1 hour or until mostly frozen, then transfer to a freezer bag and freeze for up to 3 months. To reheat, place frozen popcorn chicken on a baking sheet and bake at 425 degrees F for about 15 minutes or until heated through.

Recipe Variations:

No Cornflakes: Try potato chips (kettle chips are great!), ritz crackers, panko, or panko and cornmeal mixed!
Dairy Free: Swap cows milk for soy, almond, or your favorite dairy-free milk.
Sweeten It: Omit the eggs and marinate the flour-coated chicken in 2 Tablespoons of honey, for 20 minutes, before coating in cornflakes.
Buttermilk: Swap regular milk for buttermilk.

Dips to pair with Popcorn Chicken:

Follow me for more great recipes

Popcorn Chicken

Our easy Popcorn Chicken recipe is healthier than store-bought but still deliciously crispy and crunchy, and juicy on the inside. Cooked it in the oven, air fryer, or deep-fry.

Course Main Course

Cuisine American

Prep Time 15

Cook Time 20

Total Time 35

Servings

Calories 355kcal

Author Lauren Allen

Cost 6

Ingredients

2 pounds boneless skinless chicken breasts , cut into bite-sized pieces (about 2-3 large breasts)
2 large eggs
¼ cup milk
1 cup all-purpose flour
4 1/2 cups corn flakes cereal , lightly crushed
½ teaspoon salt
½ teaspoon freshly ground black pepper
1/2 teaspoon garlic powder
¼ teaspoon paprika

US Customary – Metric

Instructions

Coat Chicken: Place chicken pieces in a bowl or ziplock bag and add flour, stirring or shaking to coat completely. Set aside.
Add eggs, milk, salt and pepper, garlic powder and paprika to a bowl and stir to combine. Set aside. In another shallow bowl combine crushed cornflakes.
Dip each piece of flour-coated chicken into the egg mixture, followed by the cornflakes, gently pressing the cornflake mixture into the chicken.

Cook in Oven, Air Fryer, or Deep-fry:

To Bake. Place chicken on a parchment lined baking sheet and bake at 400 degrees F for 10 minutes. Flip chicken and bake for another 5-8 minutes or until cooked through.
To Air Fry: Spray the bottom of the fry basket with nonstick cooking spray and place half of the chicken pieces into a single layer in the basket. Generously spray the top of each piece of chicken with cooking spray. Air Fry at 360F for 3 minutes. Open air fryer, flip chicken pieces to the other side, and spray tops again with cooking spray. Increase air fryer temperature to 400F degrees and cook for 2-3 more minutes, or until crisp and cooked through.
To Fry: Heat a few inches of vegetable oil in a pot. Once hot (350 degrees F), work in batches to lower the chicken into the oil and cook for 3-4 minutes, until cooked through. Remove to a paper towel lined plate.
Serve warm with BBQ sauce, Hot Honey, ranch, Chick-fil-A sauce, honey mustard, or another favorite dipping sauce.

Video

Notes

Yield: Makes about 40 pieces. Serving Size: about 6-7 pieces.

Make Ahead Instructions: Cut the chicken into pieces and coat in flour. Cover and refrigerate for up to 24 hours before continuing recipe.

To Reheat Popcorn Chicken:

Air Fryer: Spread into a single layer and air fry for 2-3 minutes, or until crispy and warm.

Oven: Preheat oven to 325°F then arrange chicken on a lightly greased baking sheet. Cook for 10 minutes, or until hot and crispy.

Freezing Instructions: Allow chicken to cool to room temperature, then space the chicken out on a baking sheet that will fit into the freezer. Keep chicken in freezer for about 1 hour or until mostly frozen, then transfer to a freezer bag and freeze for up to 3 months. To reheat, place frozen popcorn chicken on a baking sheet and bake at 425 degrees F for about 15 minutes or until heated through.

Nutrition

Follow Me

I originally shared this recipe January 2017. Updated February 2021 and January 2025.

Lemon Chicken Orzo Soup

Lauren Allen — Sun, 12 Jan 2025 15:38:30 +0000

Our easy Lemon Chicken Orzo Soup recipe is so flavorful and hearty, and tastes so fresh. It’s packed with veggies and I love serving it with homemade breadsticks.

I’m Not Saying This Lemon Chicken Orzo Soup Can Solve All Your Problems, But It’s a Good Start.

Let me just say, this lemon chicken orzo soup is AMAZING. I first shared this recipe as part of my winter macro e-cookbook (it’s full of healthy, high-protein recipes). But it’s been so popular there that I’ve decided to share it with all of our TBFS readers. It’s one of those healthy recipes the whole family will love, and you can’t beat it at 35 grams of protein per serving! I would really eat this any time of year; it’s just so good!

We enjoy chicken orzo soup with homemade breadsticks or some artisan bread.

Want more healthy, high protein recipes? Try Sheet Pan Chicken Fajitas, Protein Banana Bread, Honey Mustard Chicken, or Mediterranean Meatball Bowl!

How to make Lemon Chicken Orzo Soup:

Sauté Vegetables: Heat oil and butter in a large pot over medium heat. Once melted, add onions, carrots, and celery and sauté for several minutes, until softened. Add garlic and cook for 30 seconds.

Cook Chicken: Add chicken, Italian seasoning, thyme, rosemary, and chicken broth. Bring to a boil, reduce heat, and simmer for 10 minutes (or until chicken reaches 160°F). Remove chicken to a plate, cover with aluminum foil, and allow to rest before chopping in pieces.

Finish Soup: Stir in orzo and cook for 8 more minutes, stirring occasionally, until tender. Remove to low and stir in lemon juice, zest, cream, parsley, and season generously with salt and pepper. Return chicken to the pot. Taste and add additional seasonings or bouillon if needed.

Make Ahead and Freezing Instructions:

To Make Ahead: chop the vegetables beforehand and keep in an airtight container in the fridge to make the prep of orzo soup go quicker.

To Freeze: I recommend freezing the lemon chicken soup base, just before adding the orzo (so the noodles don’t taste mushy when reheated). Transfer soup base to a freezer safe container and freeze for up to 2 months. Thaw overnight in the refrigerator, reheat on the stove and add orzo, cooking until tender. Stir in lemon juice, zest, cream, parsley, and season generously with salt and pepper

More Soups to Try:

Follow me for more great recipes

Creamy Lemon Chicken Orzo Soup

This creamy Lemon Chicken Orzo Soup recipe is flavorful, hearty, and tastes so fresh! It's packed with veggies and protein and one of our favorite healthy soup recipes.

Course Main Course, Soup

Cuisine Greek

Prep Time 10

Cook Time 30

Total Time 40

Servings servings

Calories 399kcal

Author Lauren Allen

Cost 14

Ingredients

1 1/2 Tablespoons butter (20 grams)
1 ½ Tablespoons olive oil
¾ cup onion , diced, (about 1 small onion)
1 cup carrots , diced, (about 2 medium carrots)
1 cup celery , diced, (about 2 ribs)
3 cloves garlic , minced
8 cups low-sodium chicken broth 2 liters
1 ½ lbs boneless skinless chicken breasts (680 grams)
2 teaspoons chicken bouillon paste
½ teaspoon Italian seasoning
¼ teaspoon dried thyme
¼ teaspoon dried rosemary
1 cup dry orzo pasta (200 grams)
1 lemon , juice and zest
1/3 cup heavy cream* slightly warmed (80ml)
salt and pepper , to taste
¼ cup fresh chopped parsley , Italian (15 grams)

US Customary – Metric

Instructions

Sauté Veggies: Heat oil and butter in a large pot over medium heat. Once melted, add onions, carrots, and celery then sauté for several minutes, until softened. Add garlic and cook for 30 seconds.
Add chicken, Italian seasoning, thyme, rosemary, and chicken broth. Bring to a boil, reduce heat, and simmer for 10 minutes (or until chicken reaches 160 degrees F).
Chop chicken: Remove chicken to a plate, cover with aluminum foil, and allow to rest before chopping in pieces.
Stir in orzo and cook for 8 more minutes, stirring occasionally, until tender.
Finish soup: Reduce heat to low and stir in lemon juice, zest, cream, parsley, and season generously with salt and pepper. Return the chicken to the pot. Taste the soup and add additional seasonings or bouillon if needed.

Notes

Serving Size: about 1 ½ cups

Cream: could substitute a few Tablespoons of plain Greek yogurt, instead of heavy cream.

Make Ahead Instructions: chop the vegetables beforehand and keep in an airtight container in the fridge to make the prep of orzo soup go quicker.

Nutrition

Follow Me

Chicken Pasta Salad

Lauren Allen — Tue, 07 Jan 2025 12:00:00 +0000

Our cold Chicken Pasta Salad recipe has spinach, mandarin oranges, craisins, almonds, and parmesan cheese tossed with bowtie pasta and chicken in a creamy greek yogurt dressing. It’s fresh, healthy, and absolutely delicious!

Chicken Pasta Salad is my healthy (and protein-packed) lunch, dinner, and meal-prep hack!

This is one of those hearty pasta salad recipes you can enjoy all year round; the ingredients are accessible, it’s filling, protein packed, and tastes light and fresh. The creamy greek yogurt-based dressing is absolutely guilt-free (and adds even more protein).

It’s a great salad for meal prep (just like our other mason jar salad recipes); Divide the dressing between four quart-size mason jars. Add pasta, chicken, other toppings, and add spinach last. Secure the lid and store them in the fridge for an easy lunch throughout the week.

And you can totally serve Healthy Chicken Pasta Salad for dinner, too. I like to grab a rotisserie chicken so there’s hardly any cooking required. Trust me, you need this easy pasta salad in your life!

How to make Chicken Pasta Salad:

Make Dressing: Whisk all dressing ingredients until smooth or use a blender to make it really smooth. Refrigerate until ready to serve.

Cook Pasta: Cook pasta according to package instructions then drain and rinse with cold water. Add to a large bowl, add ¼ cup dressing and toss to combine.

Combine: Add chicken, spinach, mandarin oranges, craisins, green onion, parmesan cheese, and toasted almonds. Add more dressing on top (you may not want to use it all). Toss everything to combine and serve.

Meal Prep Instructions (for Mason Jar Salads):

Divide the dressing between four quart-size mason jars. Add pasta, chicken, other toppings, and add spinach last. Secure the lid refrigerate for 3-5 days (depending on freshness of ingredients). To eat, pour mason jar salad out into a bowl, and enjoy.

More Pasta Salad Recipes:

Follow me for more great recipes

Chicken Pasta Salad

This cold Chicken Pasta Salad recipe has spinach, mandarin oranges, craisins, almonds, and parmesan cheese tossed with bowtie pasta and chicken in a creamy greek yogurt dressing. It's fresh, healthy, and absolutely delicious!

Course Main Course, Salad

Cuisine American

Prep Time 20

Cook Time 10

Total Time 30

Servings

Calories 582kcal

Author Lauren Allen

Cost 9

Ingredients

8 ounces farfalle pasta (white or whole wheat) (225 grams)
2 cups cooked chicken , chopped (300 grams)
2 ounces baby spinach leaves (100 grams)
1 11 ounce can mandarin oranges drained
1/2 cup dried cranberries (60 grams)
2 green onions , chopped
1/3 cup freshly grated parmesan cheese (30 grams)
1/3 cup slivered almonds toasted, (30 grams)

Dressing:

2 Tablespoons olive oil
2 Tablespoons plain Greek yogurt , or mayonnaise
2 teaspoons dijon mustard
3 Tablespoons honey
Zest from 1 orange and lemon
Juice from ½ of an orange and lemon
½ teaspoon fine sea salt
1/8 teaspoon freshly ground black pepper

US Customary – Metric

Instructions

Make dressing by combining all ingredients and whisking until smooth. Refrigerate until ready to use.
Cook pasta according to package directions. Drain and rinse with cold water.
Assemble: Add pasta to a large bowl. Add ¼ cup dressing and toss to combine. Add chicken, spinach, mandarin oranges, craisins, green onion, parmesan cheese and toasted almonds and toss.
Drizzle dressing over the top (to taste, you may not want to use it all), and toss everything to combine. Serve immediately.

Notes

Meal Prep Instructions (Mason Jar Salads): Divide the dressing between four quart-size mason jars. Add pasta, chicken, other toppings, and add spinach last. Secure the lid refrigerate for 3-5 days (depending on freshness of ingredients). To eat, pour mason jar salad out into a bowl, and enjoy.

Nutrition

Follow Me

I originally shared this recipe July 2017. Updated November 2019 and January 2025.