⏱ 70 min totalChicken and Spinach Pasta Bake
Per 1 serving · 229 g · 18 ingredients
of a 2,000 cal day
- Protein30g26% of calories
- Carbs50g44% of calories
- Fat16g30% of calories
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.
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.
2 oz Whole wheat pasta
⅛ package (10 oz) Spinach
⅜ tbsp Olive oil
2 oz Chicken breast- 🥄⅛ tsp Salt
¹⁄₁₆ tsp Garlic powder
¹⁄₁₆ tsp Onion powder
¹⁄₁₆ tsp, ground Basil
¹⁄₁₆ tsp, ground Oregano
¹⁄₁₆ medium Onion
¼ tbsp All-purpose flour- ⅛ cup 2% milk
1 oz Cream cheese
⅛ cup Parmesan cheese
¹⁄₁₆ tsp Garlic powder- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
¹⁄₁₆ cup, shredded Mozzarella cheese
Directions
- 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
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
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
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
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
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
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 217 μg | 24% |
| Vitamin C | 8 mg | 9% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 135 μg | 112% |
| Thiamine | 0.4 mg | 30% |
| Riboflavin (B2) | 0.4 mg | 28% |
| Niacin | 9 mg | 54% |
| Vitamin B6 | 1 mg | 53% |
| Folate (B9) | 100 μg | 25% |
| Vitamin B12 | 1 μg | 30% |
| Pantothenic acid | 2 mg | 36% |
| Choline | 63 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 286 mg | 29% |
| Iron | 3 mg | 41% |
| Potassium | 606 mg | 13% |
| Magnesium | 131 mg | 31% |
| Phosphorus | 444 mg | 63% |
| Zinc | 3 mg | 24% |
| Copper | 0.3 mg | 36% |
| Manganese | 2 mg | 87% |
| Selenium | 60 μg | 109% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,512 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 3 g | — |
| Leucine | 3 g | — |
| Lycopene | 0.4 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 91 μg | — |
| Serine | 1 g | — |
| Starch | 0.4 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 449 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 85minWalking (3.5 mph)
- 54minCycling (moderate)
- 37minRunning (6 mph)
- 63minSwimming 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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