Can I use fresh spinach instead of frozen?

Absolutely! Just sauté a big handful (it cooks down dramatically) with the other vegetables until wilted, then proceed with the recipe as written.

Can I substitute the condensed soup?

If you’re avoiding processed soups, a quick homemade white sauce (butter, flour, broth, and milk) with a handful of sautéed mushrooms works beautifully. It just takes a few extra minutes.

Can I make it dairy-free?

Yes! Use a plant-based butter, swap in your favorite non-dairy sour cream and use a dairy-free condensed soup or make your own creamy sauce with cashew cream or oat milk.

How do I tell if the chicken is fully cooked?

To check for doneness, make sure the chicken pieces are no longer pink in the middle and juices run clear, or use a thermometer—165°F is the magic number.

Creamy Chicken and Veggie Casserole Recipe

Description

This Creamy Chicken and Veggie Casserole is a comforting, healthy, and flavorful main-course dish featuring lean chicken breast, a medley of vibrant vegetables, low-fat creamy sauce, and baby spinach. Baked to perfection, it’s packed with nutrients and can be served alone or over noodles, rice, or your favorite low-carb alternatives.

Ingredients

Units Scale

Chicken & Vegetables

1.5 lbs raw chicken breast, chopped into bite-sized pieces
1/2 yellow onion, chopped (160g)
1 red bell pepper, cut into strips (200g)
1 green bell pepper, cut into slices (130g)
1 package frozen spinach, defrosted and water drained (10 oz.)
2 cups sliced cremini mushrooms (160g)

Creamy Sauce

1 can 98% fat free condensed cream of mushroom soup (10.5 oz.)
1 cup non-fat sour cream (250g)
2 tbsp unsalted butter
1 tsp minced garlic
1 tsp paprika
Salt and pepper, to taste

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Instructions

Prep Oven and Veggies: Preheat your oven to 375°F (190°C). Slice and chop the onion, bell peppers, and mushrooms. Place frozen spinach (still in the packaging) in a bowl of hot water to thaw.
Sauté Vegetables: Heat a large pan over medium heat and melt the butter. Add the minced garlic, chopped onions, red and green bell peppers, and mushrooms. Cook until the onions are translucent and the peppers begin to soften, about 5-10 minutes. Carefully drain spinach by squeezing out excess water, then add to the pan and mix well with the other vegetables.
Prep and Add Chicken: While vegetables are cooking, chop chicken breast into bite-sized pieces (or into 4oz cutlets if you prefer to lay them on top for tracking purposes). Add raw chicken to the vegetable mixture and combine. If placing cutlets on top, add them at the end before baking.
Prepare Sauce Mixture: Stir in the cream of mushroom soup, non-fat sour cream, paprika, and season with salt and pepper. Mix thoroughly until evenly combined with chicken and vegetables.
Assemble and Bake: Spray a baking dish with nonstick spray. Transfer the chicken and vegetable mixture into the dish. If using chicken cutlets, lay them on top. Bake in the preheated oven for 20 minutes or until the chicken is fully cooked and the casserole is bubbling.
Serve: Allow to cool slightly, then serve alone or over noodles, zucchini noodles, rice, or cauliflower rice as desired. Enjoy!

Notes

Nutritional information is an estimate and may vary with substitutions.
Use rotisserie or leftover chicken for quicker preparation.
Adjust salt and pepper to taste after baking, if needed.
You can substitute other vegetables as desired.

Nutrition

Serving Size: 1/6 of recipe
Calories: 250
Sugar: 4g
Sodium: 600mg
Fat: 7g
Saturated Fat: 3g
Unsaturated Fat: 3.5g
Trans Fat: 0g
Carbohydrates: 14g
Fiber: 3g
Protein: 32g
Cholesterol: 72mg