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Sun-Dried Tomato Chicken Orzo Bake Recipe

Sun-Dried Chicken Orzo Easy Bakes is a lighter, simplified version of the original Sun Dried Tomato Chicken Orzo Bakes from the Meal Prep Recipes Cookbook Volume 2. These individual bakes are assembled in oven-safe bowls, require less prep and contain fewer grams of fat while delivering the same comforting flavor. Tender chicken combines with creamy spinach, tangy sun-dried tomatoes and perfectly cooked orzo to create a hearty, balanced meal perfect for weekly meal prep or a quick weeknight dinner.

Sun Dried Chicken Orzo Easy Bakes showing completed meal with visible orzo, spinach, and sun dried tomatoes.

NUTRITIONAL INFORMATION / MACROS

Makes: 5 servings

Serving size: 1 bowl

Calories: 411

Macros: Protein 40.8 g / Carbs 26.2 g / Fat 14.2 g / Fiber 2.6 g

Search food databases like MyFitnessPal or MacrosFirst for “Stay Fit Mom Sun Dried Chicken Orzo Easy Bakes” to add this to your diary.

Sun Dried Chicken Orzo Easy Bakes showing steps of adding ingredients to the bowls.

INGREDIENTS

  • 25 oz boneless, skinless chicken breast
  • 2 tsp oregano
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 2 tsp paprika
  • 1/2 tsp crushed red pepper flakes
  • 1 tsp salt
  • 1/4 tsp pepper
  • 4 oz 1/3 less fat cream cheese
  • 5 oz spinach, minced
  • 28 g Parmesan cheese
  • 75 g drained sun-dried tomatoes (from jar in olive oil)
  • 15 tbsp orzo (uncooked, about 5.25 oz total; 3 tbsp per bowl)
  • 1 1/4 cups chicken broth (about 1/4 cup per bowl)
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What is Orzo?

Orzo is a small rice-shaped pasta that cooks faster than rice and works beautifully in creamy bakes like this one. If rice-based bakes sometimes come out undercooked for you, swapping in orzo is an easy fix.

Can This Be Made In One Large Casserole Dish?

Yes. Combine everything in a medium casserole dish and bake the same way. There’s also a family-style version using chicken thighs in the recipe collection.

Sun Dried Chicken Orzo Easy Bakes showing meal stirred together and ready to eat.

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MEAL PREP SUPPLIES USED

  • 4-cup oven-safe glass bowls — ideal for individual meal prep.
  • Half-size sheet pan — fits 5 bowls snugly for stable baking.
  • Meat thermometer — ensures chicken reaches 165°F for safe, juicy results.

STORING INSTRUCTIONS

Let the bowls cool, seal with lids and refrigerate for up to 5 days for grab-and-go meals.

REHEATING INSTRUCTIONS

Microwave each bowl 2–3 minutes to reheat, or warm in a 350°F oven for about 10 minutes. Stir after reheating to separate the orzo and distribute the sauce.

FREEZING INSTRUCTIONS

Freeze in airtight containers. Thaw fully before reheating to avoid cracking oven-safe bowls and to ensure even warming.

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SIMILAR RECIPES

Fans of this recipe also enjoy other orzo bakes like Spinach Artichoke Chicken Orzo Bakes, Creamy Garlic Mushroom Orzo Bakes, and Greek Chicken Orzo Bakes.

  1. Spinach Artichoke Chicken Orzo Bakes
  2. Creamy Garlic Mushroom Orzo Bakes
  3. Greek Chicken Orzo Bakes

Sun Dried Chicken Orzo Easy Bakes

Prep: 10 mins • Cook: 40 mins • Servings: 5 bowls

Summary: Tender seasoned chicken, orzo and a creamy spinach–sun-dried tomato mixture bake together for convenient, reheatable meal-prep bowls.

Equipment

  • Glass bowls (oven-safe)
  • Half sheet pan
  • Meat thermometer

Ingredients (detailed)

  • 25 oz boneless skinless chicken, diced into ~2″ pieces (about 5 oz per bowl)
  • 2 tsp oregano
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 2 tsp paprika
  • 1/2 tsp crushed red pepper flakes, plus a pinch for the filling
  • 1 tsp salt
  • 1/4 tsp pepper
  • 4 oz 1/3 less fat cream cheese
  • 5 oz spinach, minced
  • 28 g Parmesan cheese
  • 75 g drained sun-dried tomatoes (from jar in olive oil)
  • 15 tbsp orzo (uncooked; about 3 tbsp per bowl)
  • 1 1/4 cups chicken broth (about 1/4 cup per bowl)

Instructions

  1. Preheat oven to 350°F (175°C). Arrange five oven-safe bowls on a half sheet pan.
  2. Season diced chicken with oregano, garlic powder, onion powder, paprika, crushed red pepper flakes, salt and pepper. Set aside.
  3. In a separate bowl, combine cream cheese, minced spinach, Parmesan, chopped sun-dried tomatoes and a pinch of salt, pepper and red pepper flakes. Set aside.
  4. Add 3 tablespoons of uncooked orzo and 1/4 cup chicken broth to each bowl.
  5. Divide the seasoned chicken evenly among bowls (about 5 oz per bowl) and top each with one-fifth of the spinach–cream cheese mixture.
  6. Bake about 40 minutes or until chicken reaches 165°F (74°C). Remove from oven and stir each bowl to combine. Any excess liquid will be absorbed as it cools and while stored.
  7. Let cool, cover with lids and refrigerate. Reheat in the microwave 2–3 minutes or in a 350°F oven until warmed through. Stir after reheating to separate the orzo.

Notes

  • Search MyFitnessPal or MacrosFirst for “Stay Fit Mom Sun Dried Chicken Orzo Easy Bakes” to find the nutrition entry.
  • Be sure to stir the bowls after baking so the orzo is evenly mixed and not clumped when reheating. Extra liquid after baking is normal and will be absorbed during storage.

Nutrition (per serving)

  • Serving: 1 bowl
  • Calories: 411 kcal
  • Protein: 40.8 g
  • Carbohydrates: 26.2 g
  • Fat: 14.2 g
  • Fiber: 2.6 g