High-Protein Spinach & Artichoke Chicken Casserole

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Intensity Level: Easy (1 out of 5) – Minimal chopping, one-pan prep, no fancy techniques.
Servings: 6
Calories per serving: 415 kcal

This isn’t your average diet food. Imagine the creamy, tangy, irresistible dip from your favorite restaurant — but transformed into a high-protein, low-carb, utterly satisfying weeknight casserole. Juicy shredded chicken, tender artichoke hearts, and nutrient-packed spinach are baked together in a rich, cheesy, Greek yogurt-based sauce. It’s gluten-free, keto-friendly, and delivers 42 grams of protein per serving to keep you full for hours. Let’s dive in.

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Why You’ll Love This Recipe

• One dish from stove to oven.

• Meal prep hero – Tastes even better on day two.

• No cream cheese or heavy cream (thanks to Greek yogurt!).

• Freezer-friendly – Make two, freeze one.

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Ingredients

For the Casserole

• 4 cups (560g) cooked, shredded chicken breast (about 2 large breasts or 1 rotisserie chicken)

• 10 oz (280g) frozen chopped spinach, thawed and squeezed very dry

• 14 oz (400g) canned artichoke hearts (in water), drained and roughly chopped

• 1.5 cups (340g) plain Greek yogurt (full-fat or 2%)

• 1 cup (240ml) low-sodium chicken broth

• 1 cup (100g) grated Parmesan cheese, divided

• 1 cup (120g) shredded part-skim mozzarella cheese, divided

• 3 cloves garlic, minced

• 1 tsp onion powder

• 1 tsp dried oregano

• ½ tsp red pepper flakes (optional – for heat)

• Salt and black pepper to taste

For the Topping (optional but recommended)

• ¼ cup (25g) grated Parmesan (remaining from above)

• 2 tbsp almond flour or pork panko (for keto) / regular panko (if not low-carb)

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Equipment Needed

• Large oven-safe skillet (12-inch) or a 9×13 baking dish

• Mixing bowls

• Colander or fine-mesh sieve (for artichokes)

• Cheese grater

• Wooden spoon or spatula

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Instructions (Step-by-Step)

Phase 1: Prep & Preheat (5 minutes, Low Intensity)

1. Preheat your oven to 375°F (190°C).

2. Thaw spinach – if using frozen, microwave for 2 minutes, then place in a clean kitchen towel and squeeze until no liquid remains. (Wet spinach = watery casserole.)

3. Drain artichokes – press them gently with paper towels to remove excess brine. Chop into ½-inch pieces.

Phase 2: Build The Creamy Base (10 minutes, Medium Intensity)

4. In a large mixing bowl, combine Greek yogurt, chicken broth, minced garlic, onion powder, oregano, red pepper flakes, salt (½ tsp), and pepper (¼ tsp). Whisk until smooth.

5. Stir in ¾ cup of the Parmesan and ¾ cup of the mozzarella. Reserve the remaining cheese for the top.

6. Add the shredded chicken, chopped artichokes, and dry spinach to the bowl. Fold everything together until every piece is coated in the sauce.

Phase 3: Assemble & Bake (30 minutes, Low Intensity)

7. Transfer the mixture to your oven-safe skillet (or a greased 9×13 dish). Spread evenly.

8. Top with the remaining ¼ cup Parmesan and ¼ cup mozzarella.

9. Optional crisp topping: Sprinkle almond flour/panko over the cheese.

10. Bake uncovered for 25 minutes, then broil on high for 2–3 minutes until the top is golden and bubbly.

11. Let rest for 5 minutes before serving – the casserole will set as it cools.

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Time & Intensity Summary Table

Overall Intensity: EASY – No separating eggs, no roux, no complicated knife work.

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Nutrition Facts (per serving – 1/6 of casserole)