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Pesto Baked Orzo Meal Prep

This easy pesto baked orzo with chickpeas, sundried tomatoes, and kalamata olives is perfect for meal prep. High in protein and bursting with Mediterranean flavors, it's a great go-to dish for the week.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4
Calories: 668
Ingredients Method Notes

Ingredients
  

  • 2 cups dry orzo
  • 14 oz cherry tomatoes (chopped in half)
  • 4 cloves garlic (minced)
  • 1 spring onions
  • 3 cups cooked chickpeas
  • 2 oz pesto
  • 1.8 oz sun-dried tomatoes finely sliced
  • 12 Kalamata olives (chopped and pitted)
  • ½ tsp sea salt flakes
  • ½ tsp red chili flakes
  • 1 tsp low-sodium vegetable stock
  • freshly cracked black pepper to taste
  • 5 cups water

Method
 

  1. Preheat your oven to 400°F (200°C) fan-forced.
  2. Divide the orzo, cherry tomatoes, garlic, onion, chickpeas, sundried tomatoes, olives, pesto, vegetable stock powder, salt, chili flakes, and black pepper evenly between 4 oven-safe bowls (20 fl oz/600 ml capacity). Stir the ingredients to combine.
  3. Pour 1¼ cups of water into each bowl and stir again to ensure the mixture is well-combined.
  4. Transfer the bowls to the preheated oven and bake for 25 minutes.
  5. Toast the pine nuts in the oven for 8-10 minutes until golden.
  6. Remove the bowls from the oven and let them cool slightly. Top with fresh basil and the toasted pine nuts. Adjust seasoning as needed and enjoy!

Notes

  • For perfectly cooked orzo, watch for a slight al dente texture; it should be tender but still have a bit of bite, especially after baking.
  • If you're concerned about dryness, add a splash more water before baking or cover the bowls with foil to trap moisture during the first half of cooking.
  • You can easily swap orzo with other small pasta shapes like ditalini or gluten-free options such as quinoa or rice pasta for dietary preferences.
  • This meal prep can be stored in the fridge for up to 4 days; reheat in the microwave covered with a damp paper towel to retain moisture.
  • To save time, use store-bought pesto, but for a fresh twist, consider making a quick homemade version using basil, nuts, and nutritional yeast.