📖 Description
This high-protein, low-carb chicken spinach casserole is a creamy, cheesy, oven-baked dish packed with lean protein, anti-inflammatory vegetables, and healthy fats. It’s perfect for bariatric patients, diabetics, keto or low-carb lifestyles, and anyone seeking blood-sugar-friendly comfort food without sacrificing flavor.
Loaded with tender shredded chicken, sautéed spinach, bell peppers, and melted cheese, this dish is naturally gluten-free and incredibly satisfying.
🥘 Ingredients (Serves 4–6)
Protein Base
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2½ cups cooked shredded chicken breast (rotisserie or baked)
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1 cup low-fat cottage cheese (or full-fat for keto)
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½ cup plain Greek yogurt (unsweetened)
Vegetables (Anti-Inflammatory)
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2 cups fresh spinach, lightly sautéed
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½ cup red bell pepper, diced
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2 tbsp onion, finely chopped (optional for very low-carb)
Cheese Layer
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1½ cups shredded mozzarella or provolone
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½ cup sharp cheddar cheese
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Optional: 2 tbsp Parmesan for extra depth
Seasonings & Healthy Fats
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1 tbsp olive oil
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2 cloves garlic, minced
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½ tsp turmeric (anti-inflammatory)
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½ tsp black pepper
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½ tsp smoked paprika
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½ tsp Italian seasoning
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Salt to taste
🔥 Instructions
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Preheat oven to 375°F (190°C).
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Heat olive oil in a skillet. Sauté garlic, onion, and bell pepper for 2–3 minutes.
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Add spinach and cook just until wilted. Remove from heat.
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In a large bowl, mix chicken, cottage cheese, Greek yogurt, seasonings, and sautéed vegetables.
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Transfer mixture to a lightly greased baking dish.
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Top evenly with mozzarella, cheddar, and Parmesan.
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Bake uncovered for 25–30 minutes, until bubbly and golden.
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Let rest for 5–10 minutes before serving.
🍽️ Serving Suggestions
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Serve with cauliflower rice or zucchini noodles
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Pair with a simple cucumber & olive oil salad
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Great for meal prep, lunches, or post-surgery soft-food stages (when approved)
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Enjoy as a standalone high-protein dinner
🔄 Variations
🔥 Keto Version
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Use full-fat cheese and sour cream instead of Greek yogurt
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Add bacon crumbles or sun-dried tomatoes
🌱 Dairy-Light Option
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Replace cheese with dairy-free mozzarella
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Use coconut cream (unsweetened) sparingly
🌶️ Spicy Anti-Inflammatory
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Add chili flakes, ginger powder, or jalapeños
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Use pepper jack cheese
🥦 Veggie Boost
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Add broccoli florets or zucchini (pre-cooked)
📊 Nutrition Information (Per Serving – Approx.)
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Calories: 310–340
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Protein: 34–38g
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Carbohydrates: 6–8g net carbs
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Fat: 15–18g
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Fiber: 2–3g
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Sugar: <3g
✔ Low glycemic
✔ Blood-sugar friendly
✔ Bariatric-approved portions
❓ Related Questions (SEO-Friendly)
Is this casserole good for diabetics?
Yes! It’s low in carbs, high in protein, and contains no added sugars.
Can bariatric patients eat this?
Absolutely — soft texture, high protein, and portion-friendly.
Is this anti-inflammatory?
Yes — spinach, olive oil, turmeric, garlic, and bell peppers all reduce inflammation.
Can I freeze this casserole?
Yes. Freeze in portioned containers for up to 2 months.
Is this keto or low-carb?
Both! It fits keto macros when using full-fat dairy.
🌟 Final Thoughts
This high-protein low-carb chicken casserole proves that healthy eating doesn’t have to feel restrictive. It’s creamy, satisfying, blood-sugar-friendly, and perfect for weight loss, diabetes management, inflammation reduction, and bariatric nutrition.
