Zesty Lemon Chicken and Spinach Orzo Soup
A bright and comforting Mediterranean-inspired soup packed with tender chicken, wholesome orzo, and fresh spinach. A generous squeeze of lemon adds zest while boosting iron absorption.
Prep
10 min
Cook
20 min
Total
30 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Make-Ahead Friendly: Pasta absorbs liquid as it sits in the fridge. If you are meal-prepping this for later in the week, cook and store the orzo separately, adding a scoop to the hot broth just before eating.
Do these three things first
- 1Prep oz chicken breast (diced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Heat the olive oil in a medium…
- 01
Heat the olive oil in a medium…
Heat the olive oil in a medium pot over medium-high heat. Add the diced chicken breast, seasoning generously with salt, black pepper, and the dried oregano. Sauté until the chicken is lightly browned on the outside, about 5 minutes.
Look for: the chicken is lightly browned on the outside
Tap card to mark done - 02
Pour in the chicken broth
Pour in the chicken broth, scraping up any browned bits from the bottom of the pot, and bring the liquid to a gentle boil.
Tap card to mark done - 03
Stir in the dry orzo pasta
Stir in the dry orzo pasta. Reduce the heat to medium-low, cover partially, and simmer for 10 to 12 minutes. Stir occasionally to ensure the orzo doesn't stick to the bottom of the pot.
Allow: 10 to 12 minutes
Tap card to mark done - 04
Remove the pot from the heat
Once the orzo is tender and the chicken is fully cooked through, remove the pot from the heat.
Tap card to mark done - 05
Stir in the fresh baby spinach
Stir in the fresh baby spinach, the lemon juice, and a pinch of lemon zest. Let the soup sit for 1 to 2 minutes until the spinach is completely wilted. Taste the broth and adjust the salt and pepper to your liking.
Look for: the spinach is completely wilted
Tap card to mark done - 06
Ladle the hot soup into bowls and…
Ladle the hot soup into bowls and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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