Cheesy Spinach & Chicken Casserole
High Protein • Low Carb • Diabetic-Friendly
Introduction
This Cheesy Spinach & Chicken Casserole is proof that comfort food can still be healthy. Packed with lean protein, nutrient-rich spinach, and creamy cheese, it delivers big flavor without unnecessary carbs. Quick to prepare and perfectly portioned, it’s an ideal weeknight dinner or meal-prep favorite.
Ingredients & Quantities (1–2 servings)
1 cup cooked shredded chicken breast
1 cup spinach leaves (fresh or frozen, squeezed dry)
¼ cup chopped bell peppers (optional)
2 tablespoons cottage cheese or Greek yogurt
¼ cup shredded mozzarella cheese
1 tablespoon grated Parmesan cheese
½ teaspoon garlic powder
Pinch of Italian seasoning
Salt & pepper, to taste
Instructions
Preheat oven to 375°F (190°C).
In a mixing bowl, combine shredded chicken, spinach, bell peppers, cottage cheese (or Greek yogurt), Parmesan, garlic powder, Italian seasoning, salt, and pepper.
Mix until the ingredients are evenly coated and creamy.
Transfer the mixture into a lightly greased small baking dish.
Sprinkle mozzarella evenly over the top.
Bake for 12–15 minutes, or until the casserole is heated through and the cheese is melted and bubbly.
Remove from oven and allow to cool slightly before serving.
Origin and Cultural Significance
Casseroles have long been a staple of home cooking, especially in American kitchens, valued for their simplicity, affordability, and comfort. This modern, health-conscious version reflects today’s focus on balanced nutrition while preserving the cozy appeal of traditional baked dishes.
Description
Creamy, cheesy, and savory, this casserole features tender chicken and soft spinach enveloped in a rich yet light sauce. The melted mozzarella creates a satisfying finish, while herbs and garlic add depth without overpowering the dish.
Optional Additions
Sliced mushrooms for extra texture
Red pepper flakes for gentle heat
Onion powder or fresh minced garlic
A sprinkle of cheddar or provolone for a cheese blend
Tips for Success
Squeeze spinach thoroughly to avoid excess moisture
Use freshly cooked or rotisserie chicken for best texture
Don’t overbake—just until bubbly to keep it creamy
Let rest 2–3 minutes before serving for best consistency
Nutritional Information (Approximate per serving)
Calories: ~280
Protein: ~32 g
Carbohydrates: ~6 g
Fat: ~12 g
Fiber: ~1.5 g
Low glycemic impact, suitable for diabetic-friendly meal plans
Conclusion
This Cheesy Spinach & Chicken Casserole delivers everything you want in a comfort meal—rich flavor, satisfying texture, and nourishing ingredients—without compromising your health goals.
Recommendation
Perfect for low-carb diets, diabetic-friendly menus, post-workout meals, or easy weeknight dinners. Pair with a fresh green salad or enjoy on its own.
Embracing Healthful Indulgence
Healthy eating doesn’t mean giving up comfort. By choosing lean protein, smart dairy options, and vegetables, this dish lets you indulge mindfully—proving that balance is the key to sustainable wellness 💚
If you’d like, I can also:
Create a meal-prep version
Adjust it for keto or dairy-free
Rewrite it as a social media caption
Just say the word 😊
