High-Protein Spinach and Artichoke Chicken Casserole – Creamy, Low-Carb Comfort Food

🥘 Introduction

If there’s one recipe that perfectly balances comfort, nutrition, and simplicity, it’s this high-protein spinach and artichoke chicken casserole.
It’s that kind of dish you make on a Sunday evening when you’re craving something creamy and cozy — yet still want to stay on track with your fitness or low-carb goals.

I first made this recipe on a chilly evening when I was experimenting with ways to add more protein to my keto meals. I love the creamy tang of spinach and artichoke dip, so I thought — why not turn it into a full meal? Instead of heavy cream and loads of cheese alone, I added cottage cheese and Greek yogurt for an extra protein punch and lighter texture.

The result?
A golden, bubbling casserole filled with juicy shredded chicken, creamy spinach-artichoke filling, and a crisp, cheesy crust. It’s now a staple in my weekly meal prep — and honestly, one of the most satisfying ways to hit your protein goals without feeling like you’re “dieting.”

This high-protein spinach and artichoke chicken casserole packs around 40 grams of protein per serving, making it perfect for:

• Post-workout recovery
• Low-carb family dinners
• Meal prep for the week
• Anyone craving comfort food without the carb crash

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💚 Why You’ll Love This Recipe

• 💪 Protein-Packed Goodness: Over 40g protein per serving — perfect for fitness and weight management.
• 🥦 Low-Carb & Keto-Friendly: Comfort food flavor, no guilt attached.
• 🍗 Juicy Chicken: Tender, shredded chicken that stays moist and flavorful.
• 🧀 Creamy, Dreamy Texture: Greek yogurt and cottage cheese create a velvety sauce.
• 🍽️ Meal-Prep Friendly: Reheats beautifully for lunch or dinner all week.
• ⏱️ Quick & Easy: Simple prep and no fancy ingredients needed.

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🧑‍🍳 My Personal Experience

When I first created this spinach and artichoke chicken casserole, it was meant to be just a random experiment. I had leftover shredded chicken from a rotisserie and half a tub of cottage cheese that needed using. What began as a “let’s see what happens” turned into a weekly favorite in my kitchen.

The first bite was everything — creamy, savory, and filling without that heavy, greasy feel traditional casseroles often have. The Greek yogurt added a light tang, the mozzarella gave it that melty pull, and the spinach and artichokes balanced everything with freshness.

As someone who focuses on high-protein recipes for muscle recovery and sustainable energy, this dish quickly became part of my post-gym meal rotation. It keeps you full for hours, and unlike protein shakes, it feels like real food.

Now, every time I make it, I tweak little things — sometimes I add crushed red pepper for heat, other times I use chicken thighs for a richer flavor. But one thing stays constant: it’s always satisfying, creamy, and nutrient-dense.

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🧂 Required Equipment

🥣 Mixing Bowl

For blending your creamy spinach-artichoke filling and shredded chicken. A large one helps mix evenly without mess.

🍳 Skillet

Used to quickly sauté the spinach, garlic, and artichokes before baking. This helps release water so your casserole isn’t soggy.

🥘 Baking Dish (9×13 inch)

Perfect size for layering and baking evenly. A ceramic or glass dish holds heat better and makes cleanup easy.

🧀 Spatula & Whisk

You’ll need these to fold everything together gently without breaking down the texture.

🕒 Optional: Food Processor

If you prefer a super-smooth sauce, blend the cottage cheese and Greek yogurt mixture first.

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🧄 Ingredients & Substitutions

📝 Full Ingredient List

• 3 cups cooked shredded chicken breast – lean, high in protein, and ideal for absorbing flavor.
• 1 ½ cups fresh spinach (chopped) – rich in iron and fiber, keeps the dish light.
• 1 can (14 oz) artichoke hearts, drained & chopped – adds tang and texture.
• ¾ cup low-fat cottage cheese – protein booster with creamy texture.
• ½ cup Greek yogurt – adds tanginess and creaminess while lowering fat content.
• ¾ cup shredded mozzarella cheese – perfect melt and mild flavor.
• ¼ cup grated Parmesan cheese – sharp, salty contrast for balance.
• 2 cloves garlic (minced) – flavor foundation.
• 1 tbsp olive oil or avocado oil – helps sauté the veggies.
• ½ tsp crushed red pepper (optional) – for mild spice.
• ½ tsp onion powder
• Salt & pepper to taste

🔁 Substitutions

• Use chicken thighs instead of breast for juicier texture.
• Swap Greek yogurt with sour cream for a richer taste.
• Replace cottage cheese with ricotta for smoother creaminess.
• Use Monterey Jack instead of mozzarella for extra melt.
• For dairy-free: use unsweetened coconut yogurt and dairy-free cheese.

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👩‍🍳 How to Make High-Protein Spinach and Artichoke Chicken Casserole

Step 1: Prepare the Filling

In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté until fragrant (30 seconds). Add spinach and artichoke hearts, cooking until spinach wilts and water evaporates.

Step 2: Mix the Creamy Base

In a large mixing bowl, combine cottage cheese, Greek yogurt, half the mozzarella, Parmesan, onion powder, salt, and pepper. Whisk or blend until creamy.

Step 3: Combine Everything

Add shredded chicken and the sautéed spinach-artichoke mix to the bowl. Fold gently until everything is evenly coated in the creamy mixture.

Step 4: Assemble the Casserole

Transfer the mixture into a greased 9×13” baking dish. Sprinkle the remaining mozzarella on top for that golden crust.

Step 5: Bake

Bake at 375°F (190°C) for 25–30 minutes, until bubbly and golden brown.

Step 6: Rest & Serve

Let it cool for 10 minutes before serving. This helps the layers set beautifully.

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⚠️ Common Mistakes to Avoid

1. ❌ Not draining artichokes properly: Extra water makes the casserole soggy.
2. ❌ Skipping pre-sauté: Spinach must be cooked to remove moisture.
3. ❌ Overbaking: This dries out chicken and makes the top rubbery.
4. ❌ Using cold ingredients: They don’t blend well and affect texture.
5. ❌ Adding too much cheese: It overpowers the delicate spinach-artichoke balance.

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💡 Pro Tips for Best Results

• Mix cottage cheese and yogurt in a blender for a smooth, creamy base.
• Always pre-cook spinach and artichokes to control moisture.
• Add an extra egg white if you want a firmer, protein-dense bake.
• For meal prep, divide into single portions and store in glass containers.

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🍗 High-Protein Nutrition & Strategy

This casserole delivers the perfect macro balance:

• High protein from chicken, cottage cheese, and Greek yogurt
• Low carb (great for keto or low-carb diets)
• Healthy fats from olive oil and cheese

Protein-rich meals like this help in muscle repair, metabolism boost, and satiety — keeping you full longer. For post-workout fuel, it’s ideal alongside some roasted veggies or a light side salad.

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🌶️ Variations You Can Try

• 🔥 Spicy Kick: Add jalapeños or cayenne for heat.
• 🧄 Garlic Lovers: Double the garlic and add roasted garlic paste.
• 🧀 Extra Cheesy: Mix cheddar or gouda for a bolder flavor.
• 🍄 Mushroom Twist: Add sautéed mushrooms for an umami boost.
• 🥩 Beef Version: Swap chicken for lean ground turkey or beef.

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🍽️ Tips for This Recipe

• Garnish with fresh parsley or chives before serving.
• Serve with cauliflower rice, zoodles, or a crisp garden salad.
• Add a drizzle of hot sauce or sprinkle of chili flakes for flavor contrast.

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🧃 Optional Additions

• Add chia seeds or flaxseed meal for fiber and omega-3s.
• Stir in whey protein isolate (unflavored) to boost protein further.
• Mix in extra egg whites for lighter texture and higher protein density.

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🍴 Serving Ideas

• Serve it hot out of the oven for dinner.
• Perfect meal-prep option — reheats beautifully in the microwave or oven.
• Great for potlucks, family gatherings, or after-workout lunches.

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🧊 Storage Recommendations

• Fridge: Store up to 4 days in airtight container.
• Freezer: Freeze up to 2 months; thaw overnight before reheating.
• Reheat: In oven at 350°F for 10 minutes or microwave 1–2 minutes.

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❓ Frequently Asked Questions (FAQ)

1. Can I make this ahead for meal prep?
Absolutely! It holds up great for 4–5 days in the fridge and reheats perfectly.

2. Can I use frozen spinach?
Yes — just thaw and squeeze out water completely before cooking.

3. Can I use protein powder in this recipe?
Unflavored whey protein isolate can be mixed into the creamy base for an extra boost.

4. Can I make this dairy-free?
Use dairy-free yogurt and cheese substitutes.

5. Is it good post-workout?
Definitely! With over 40g of protein per serving, it’s ideal for muscle recovery.

6. Can I use rotisserie chicken?
Yes, just shred and remove the skin before adding.

7. How can I make it spicier?
Add jalapeños, red pepper flakes, or a dash of hot sauce.

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🧮 Nutritional Breakdown (Per Serving)

Nutrient	Amount
Calories	410 kcal
Protein	40g
Fat	18g
Total Carbs	7g
Fiber	2g
Net Carbs	5g
Sugar	2g
Sodium	530mg

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📌 Recipe Snapshot

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Course: Main Course
Cuisine: American, Keto
Servings: 6
Calories (per serving): 410
Protein (per serving): 40g