High-Fiber Spinach and Artichoke Orzo

This high-fiber spinach and artichoke orzo turns the beloved flavor profile of the classic dip into a complete, nourishing, weeknight-friendly one-pan meal. It’s comforting without being heavy, incredibly easy to make,, and packed with fiber-rich ingredients that actually leave you feeling satisfied instead of sluggish.

What sets this high-fiber spinach and artichoke orzo recipe apart is the overall flavor: orzo cooked directly in broth for maximum flavor, layers of vegetables folded in for texture and nutrition, and just enough cheese to make it feel indulgent without overpowering everything else. White beans and cauliflower rice quietly boost the fiber content too!

If you’re looking for a one-pan dinner that feels cozy, checks the “healthy” box, and still tastes like something you’d order at a restaurant, this is the recipe. It’s simple, flexible, and designed to work. It’s high in soluble and insoluble fiber and will have you feeling full and satisfied for a long time without guilt. For something a little more hearty, check out my Harissa Lamb Meatballs and Orzo.

Jump to:

• You Won’t be able to stop making this dish
• Ingredients
• How to make high-fiber spinach and Artichoke Orzo
• What makes this recipe high in fiber?
• Substitutions and Variations
• Storage
• FAQ
• rate this Recipe
• High-Fiber Spinach and Artichoke Orzo

You Won’t be able to stop making this dish

• It’s a true one-pan meal, which means fewer dishes and less cleanup
• High in fiber from vegetables, beans, and whole ingredients that actually taste good
• Creamy and comforting without any butter or heavy cream
• Naturally customizable for vegetarian, dairy-free, or higher-protein needs
• Great for leftovers and meal prep without drying out
• A true family favorite, just like my French Onion Meatballs and Beans.

Ingredients

• Olive oil – Adds richness and helps build flavor at the base of the dish
• Onion – Creates a savory foundation and natural sweetness once sautéed
• Garlic – Deepens the flavor and gives the dish its aromatic backbone
• Spinach – Adds color, nutrients, and a mild earthy note that balances the creaminess
• Cauliflower rice – Blends seamlessly into the orzo while boosting fiber and volume. You won’t even know it’s there!
• White beans – Provide plant-based protein, creaminess, and substantial fiber. I use cannellini, navy, great northern, or butter beans.
• Artichoke hearts – Bring a briny, slightly tangy flavor that defines the dish. The Trader Joe’s cans have the best neutral flavor.
• Orzo – A rice-shaped pasta that cooks quickly and absorbs flavor beautifully
• Chicken broth – Infuses the orzo with savory depth as it cooks
• Kosher salt – Enhances flavor evenly; kosher salt has larger crystals than table salt, making it less salty by volume and easier to control
• Lemon zest and juice – Adds a subtle brightness
• Mozzarella – Melts smoothly for creaminess without overpowering
• Parmesan – Adds sharp, savory depth and umami and some extra protein

See recipe card for quantities.

How to make high-fiber spinach and Artichoke Orzo

1. Build the flavor base: Heat the olive oil in a large pan with a lid over medium heat. Add the chopped onion and sauté for about 5 minutes, stirring occasionally, until softened. Add the garlic and cook for another 3 minutes until fragrant.
2. Soften the vegetables: Add the spinach and cauliflower rice to the pan and stir until the spinach begins to wilt, about 2 minutes.
3. Cook the orzo: Stir in the white beans, chopped artichoke hearts, and orzo. Pour in the chicken broth, then add the kosher salt, lemon zest, and lemon juice. Stir well, bring to a boil, then use the back of a spatula to gently flatten the mixture so the orzo is mostly submerged. Cover, reduce to medium-low, and simmer for 10–12 minutes, stirring once, until the orzo is tender and most of the liquid is absorbed.
4. Finish with cheese: Remove the pan from the heat and fold in the mozzarella and Parmesan until melted and creamy. Taste and adjust seasoning if needed, then serve warm.

What makes this recipe high in fiber?

There is 13 grams of fiber per serving in this recipe! This spinach and artichoke orzo is naturally high in fiber because it’s built around whole, plant-forward ingredients that add substance without heaviness. Vegetables like spinach, artichokes, cauliflower rice, and onion contribute mostly insoluble fiber, which helps support digestion and adds volume to meals, keeping them satisfying.

White beans add an important source of soluble fiber, which helps slow digestion and promotes longer-lasting fullness. Soluble fiber absorbs liquid as it moves through the digestive system, supporting steady energy and blood sugar balance.

For more fiber-rich recipes, check out my Cauliflower, White Bean, and Tomato soup, Turkey-stuffed Sweet Potatoes, or Salmon with Peas and Radishes.

Substitutions and Variations

• Make it vegetarian: Use vegetable broth instead of chicken broth (I recommend a veggie broth without tomato paste)
• Add protein: Stir in shredded rotisserie chicken or roasted salmon bites
• Make it dairy-free: Skip the cheese and finish with olive oil and nutritional yeast
• Extra fiber boost: Add chopped broccoli to step 2, or use chickpeas instead of white beans

Storage

This high-fiber spinach and artichoke orzo dish stores very well. Let it cool completely, then transfer to an airtight container and refrigerate for up to 4 days. Reheat gently on the stovetop or in the microwave.

FAQ

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