Baked Cajun Feta Orzo

Our Baked Cajun Feta Orzo is a fuss-free, light, healthy and high protein weeknight dish and perfect meal prep. This is part of our lower calorie 'Light Bites' series.

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Cook: 30 MINS


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Preheat oven to 180°C/ 365°F.
Add chicken breasts and feta to a large baking dish, then drizzle with olive oil. Coat chicken breast all over with cajun seasoning, followed by a small sprinkling of cajun seasoning to feta, then add cherry tomatoes. Bake for 20 mins, then remove and add spinach (try to make sure the spinach is mixed in with tomatoes and their juice). Bake for another 10 mins.
When your traybake is 10 mins from ready, boil a large saucepan of salted water and cook orzo until al dente. Drain orzo, then rinse under cold water immediately, until completely cooled.
Remove traybake from oven, mash baked feta and cherry tomatoes, then shred chicken breasts using two forks. Add cooked orzo and fresh basil, then mix until everything is combined. Season to taste before serving.

Nutritional Info

Per serving:

Cals – 495

Carbs – 59g

Protein – 38g

Fat – 12g


Serves 4

  • 3 small chicken breasts (400g).
  • 1/2 tbsp of extra virgin olive oil.
  • Tbsp of cajun seasoning, or more to taste.
  • 150g block of feta.
  • 100g of cherry tomatoes.
  • 300g of orzo.
  • A handful of spinach.
  • A handful of fresh basil - chopped.

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