Chicken and Spinach Pasta Bake⏱ 70 min total

Chicken and Spinach Pasta Bake

Per 1 serving · 229 g · 18 ingredients

Calories
449
22%
of a 2,000 cal day
  • Protein
    30g
    26% of calories
  • Carbs
    50g
    44% of calories
  • Fat
    16g
    30% of calories
Portion

At a glance

One serving of Chicken and Spinach Pasta Bake (229 g) has 449 calories, with 30 g of protein, 50 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (44% of calories). It is high in protein (60% DV), dietary fiber (28% DV) and Vitamin A (24% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 31%, 31% and 23% of the daily value.

Per 100 g
196cal
medium energy density
Protein per 100 cal
6.7g
Net carbs
42g
carbs minus fiber
Fiber
7.8g
3.7 g sugar

High in

20%+ of the daily value

  • Protein60%
  • Dietary fiber28%
  • Vitamin A24%
  • Vitamin K112%
  • Thiamine30%
  • Riboflavin (B2)28%

Good source of

10–19% of the daily value

  • Vitamin E11%
  • Choline11%
  • Potassium13%

Watch

20%+ of the daily value

  • Sodium31%
  • Saturated fat31%
  • Cholesterol23%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 50 min
  1. 1

    Preheat the oven to 375°F and coat a 2-quart casserole dish with cooking spray. Boil a large pot of salted water, add the pasta, and cook for about 2 minutes less than the package instructions. Drain and transfer to a large mixing bowl.

  2. 2

    In a large skillet over medium heat, cook the spinach with ¼ cup of water until wilted. Drain and press out excess water, then set aside.

  3. 3

    Heat olive oil in the skillet, add cubed chicken, and cook for 2 minutes until it begins to turn white. Add salt, pepper, garlic powder, onion powder, basil, oregano, and onion, stirring to combine.

  4. 4

    Cook for 3-4 minutes until the chicken is light golden brown. Transfer to a plate, leaving oil in the skillet. Add more olive oil if needed, then cook onions for 3-4 minutes until softened.

  5. 5

    Add flour to the skillet, stir to dissolve, and cook for 1 minute. Stir in milk, bring to a boil, and let bubble for 5 minutes, stirring constantly. Reduce heat, add cream cheese, and stir until melted. Add Parmesan, garlic powder, salt, and pepper, then remove from heat.

  6. 6

    Chop the spinach and stir into the sauce. Pour the sauce over the pasta, add the chicken, and toss to combine. Transfer to the casserole dish, top with mozzarella, and bake for 25–30 minutes until the cheese is golden brown and the sauce is bubbly.

Vitamins & minerals

Amounts for 1 serving (229 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A217 μg
24%
Vitamin C8 mg
9%
Vitamin D1 μg
4%
Vitamin E2 mg
11%
Vitamin K135 μg
112%
Thiamine0.4 mg
30%
Riboflavin (B2)0.4 mg
28%
Niacin9 mg
54%
Vitamin B61 mg
53%
Folate (B9)100 μg
25%
Vitamin B121 μg
30%
Pantothenic acid2 mg
36%
Choline63 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium286 mg
29%
Iron3 mg
41%
Potassium606 mg
13%
Magnesium131 mg
31%
Phosphorus444 mg
63%
Zinc3 mg
24%
Copper0.3 mg
36%
Manganese2 mg
87%
Selenium60 μg
109%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0.1 μg—
Arginine2 g—
Aspartic acid2 g—
Beta carotene1,512 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose0.1 g—
Galactose0 g—
Glucose0.2 g—
Glutamic acid7 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose3 g—
Leucine3 g—
Lycopene0.4 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats6 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline2 g—
Retinol91 μg—
Serine1 g—
Starch0.4 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.2 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 449 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 85min
    Walking (3.5 mph)
  • 54min
    Cycling (moderate)
  • 37min
    Running (6 mph)
  • 63min
    Swimming laps

Common questions

How many calories are in Chicken and Spinach Pasta Bake?

One serving of Chicken and Spinach Pasta Bake (1 serving) has 449 calories, which works out to 196 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Chicken and Spinach Pasta Bake high in protein?

It provides a solid 30 g of protein per serving (60% of the 50 g daily value), but protein supplies only 26% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Chicken and Spinach Pasta Bake keto-friendly?

It is hard to fit into a strict keto diet. One serving has 42 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Chicken and Spinach Pasta Bake?

702 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Chicken and Spinach Pasta Bake?

3.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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