This Creamy Whole Wheat Orzo with Orange and Spinach is one of my favorite new dishes. Easy to make and delicious when served with poultry or pork. The surprise ingredient is the orange! I realized I only had a half of a lemon in the house (poor planning!) but I had fresh oranges I just received from a client. (She has her own orange orchard.) I used the orange zest and juice and I’m telling you, it went from really good to OMG that is fabulous! What a difference a little juice and zest make. I use whole wheat orzo for a nutritional boost but feel free to use regular pasta. The same goes for your choice of stock: chicken or vegetable works just fine. In a pinch, you could use water. You are just giving up a layer of flavor.
I used fat-free half and half to cut the calories and fat, but as you know by now, heavy cream or regular half and half would be just fine. This is just a delicious creamy side dish that is going to be in regular rotation at my house! Try it with my Roast Chicken with Lemon and Herbs…this would make the perfect side dish.
How to make whole wheat orzo pasta
To get started, in a large pot add the olive oil. Heat over medium-high heat. Add the garlic and cook for about one minute.
Add the orzo and stir to coat the grains of pasta. Toast for about 3 minutes until light golden brown. Add the stock a pinch of salt and some freshly ground pepper. Bring to a boil then lower to a simmer over medium high heat. Cook per package instructions (about 8-10 minutes).
Add the half and half and stir into the pasta. The mix should be creamy and still have some liquid. Once warm (about a minute) add the spinach and stir into the orzo.
With the pot off the heat, and the parmesan, orange juice and most of the zest. (Save some to garnish at the end.) Taste and add more salt and pepper if needed.
Serve in a large bowl and add the rest of the orange zest on top and grate more Parmesan on top if desired. Serve alongside your favorite roast chicken or pork dish.
Commonly Asked Questions About Whole Wheat Orzo Pasta
Answer: Orzo pasta is typically made from semolina flour, which comes from durum wheat. Traditional orzo is essentially a small, rice-shaped pasta made from refined wheat flour. Whole wheat orzo is made from whole wheat flour rather than refined flour, which means it retains the bran and germ portions of the wheat kernel.
Answer: Yes, whole wheat orzo definitely exists! Several brands produce whole wheat versions of orzo pasta, including DeLallo, Whole Foods 365, and Bionaturae. Whole wheat orzo has become increasingly popular as more consumers seek higher-fiber, more nutritious pasta alternatives.
Answer: Yes, whole wheat orzo pasta is generally considered healthy. It contains more fiber, protein, vitamins, and minerals than regular orzo because it’s made from the entire wheat kernel. One serving (about 2 oz dry) of whole wheat orzo typically provides 6-8 grams of fiber and 7-9 grams of protein. It has a lower glycemic index than regular orzo, meaning it causes a slower rise in blood sugar levels.
Answer: Whole wheat orzo is generally healthier than white rice but comparable to brown rice. Compared to white rice, whole wheat orzo contains more protein (about 7-9g vs 4g per serving) and significantly more fiber (6-8g vs less than 1g per serving). When compared to brown rice, whole wheat orzo usually has slightly more protein but similar fiber content. The nutritional profiles are close, so both brown rice and whole wheat orzo can be part of a healthy diet.
Answer: Cook whole wheat orzo by bringing a pot of salted water to a boil, adding the orzo, and cooking for 8-10 minutes or until al dente (it typically takes 1-2 minutes longer than regular orzo). Stir occasionally to prevent sticking. Drain well and rinse with cold water if using in a cold dish or salad. For more flavor, you can cook it in broth instead of water.
Answer: Good substitutes for whole wheat orzo include whole wheat couscous, quinoa, farro, barley, brown rice, or wild rice. If you need a gluten-free alternative, consider rice-shaped pasta (made from rice or corn flour), quinoa, or buckwheat groats. The best substitute depends on the specific recipe and dietary requirements.
Answer: Whole wheat orzo is significantly more nutritious than regular orzo. It contains about 3 times more fiber (6-8g vs 2-3g per serving), slightly more protein, and higher amounts of B vitamins, iron, magnesium, and zinc. Whole wheat orzo also has a lower glycemic index, meaning it causes a slower, more gradual rise in blood sugar compared to regular orzo.
Answer: Yes, whole wheat orzo has a nuttier, more robust flavor compared to regular orzo. It also has a slightly chewy texture and darker brown color. Some people prefer this more complex taste, while others might need time to adjust to it. The stronger flavor works particularly well in hearty dishes with bold ingredients like garlic, herbs, and roasted vegetables.
Answer: Whole wheat orzo can be found in many grocery stores in the pasta section, particularly those with good natural or health food selections. Stores like Whole Foods, Sprouts, and natural food co-ops usually carry it. Many conventional supermarkets now stock whole wheat orzo from brands like Delallo, Bionaturae, or their store brands. If you can’t find it locally, it’s readily available through online retailers like Amazon, Thrive Market, or directly from specialty pasta producers.
If you like this dish, please leave a rating and comment below. Then, be sure to try some of my other favorite side dishes:
Fonio with Pistachios and Apricots
Creamy Whole Wheat Orzo With Orange And Spinach
Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.
Ingredients
- 2 Tsps. Olive Oil
- 2 Garlic cloves minced
- 2 Cups Vegetable or chicken stock
- 1/2 Cup Fat Free Half and half
- 1 Cup Whole wheat orzo
- 5 Oz. Baby Spinach about 4 cups
- 1/2 Cup Freshly grated parmesan cheese
- 1/2 Orange zest and juice
- Kosher salt and freshly ground black pepper
Instructions
- In a large pot add olive oil. Heat over medium-high heat. Add the garlic and cook for about one minute.
- Add the orzo and stir to coat the grains of pasta. Toast for about 3 minutes until light golden brown. Add the stock a pinch of salt and some freshly ground pepper. Bring to a boil then lower to a simmer over medium high heat. Cook per package instructions (about 8-10 minutes).
- Add the half and half and stir into the pasta. The mix should be creamy and still have some liquid. Once warm (about a minute) add the spinach and stir into the orzo. With the pot off the heat, and the parmesan, orange juice and most of the zest. (Save some to garnish at the end.) Taste and add more salt and pepper if needed. Serve in a large bowl and add the rest of the orange zest on top and grate more parmesan on top if desired. Serve alongside your favorite roast chicken or pork dish.
