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Low Sodium Spinach Chicken Casserole


You will love my off-the-cuff Low Sodium Chicken Spinach Casserole recipe topped with low-fat ricotta cheese and Swiss slices. All of these tasty ingredients and flavors are packed into this delicious full dinner recipe!

This recipe started when a reader asked if I could make a spinach casserole. As I was standing in the kitchen while holding the package of spinach, I also remembered I had some chicken breast to use very soon.

Then my eye caught a box of tri-color rotini pasta on the counter and an idea quickly formed for a whole dinner in one casserole. Along with a few little extras, I nailed it in one go!

Using simple ingredients, you can have this delicious cheesy topped casserole on the table in about 45 minutes total time. It’s a perfect whole dinner casserole for busy weeknights and great for leftovers!

Low Sodium Chicken Spinach hot out of oven
Low Sodium Chicken Spinach hot out of oven
Typical sodium amount per serving ?
Sodium per serving for this recipe147mg
Calories per serving421
1 serving from 8 equal portions from a 9 x13 baking dish

Sodium facts for my Low Sodium Chicken Spinach Casserole

Since I made this meal pretty much up on the fly, I really have no other sodium levels to compare to. All I needed to know was this delicious recipe is low enough in sodium that if I was starving I could have 2 servings. Truthfully one serving is just about perfect for me on a regular night.

I also used a low fat ricotta cheese which is fairly low sodium by itself. But compared to regular cream cheese which is often used in casseroles. It is much lower in sodium and very low in fat. So that is a win-win right there.

I also used a half slice of Swiss cheese for the topper which perfectly covers a single serving. The Kroger’s brand sliced Swiss that I used is 45mg of sodium per slice or 23mg per half. Not all are the same so be sure to check.

How to make chicken casserole

Ingredients for-Low Sodium Chicken Spinach Casserole
Ingredients for Low Sodium Chicken Spinach Casserole

The process for this spinach chicken casserole is very easy and requires only a few hands-on steps and ingredients.

Low sodium chicken spinach casserole process shot 1
Low sodium chicken spinach casserole process shot 1

Butterfly the chicken breast and then cut it in halves. Add cut chicken, olive oil, vinegar, garlic, red pepper flakes, black pepper, Italian seasoning and Mrs. Dash into a large Tupperware container. Mix so chicken breasts are completely covered in the marinade. Set aside for 20 minutes while finishing prep work or marinade overnight in the fridge.

Low sodium chicken spinach casserole process shot 2
Low sodium chicken spinach casserole process shot 2

Wilt the spinach for approximately two minutes in boiling water that is to be used for pasta, scoop out and set aside to drain. Cook pasta in the same water according to box directions and drain, then line the bottom of the baking dish with cooked pasta. Arrange the marinated chicken breasts on top of the pasta.

Low sodium chicken spinach casserole process shot 3
Low sodium chicken spinach casserole process shot 3

Spread about 2 tablespoons of room temperature Ricotta cheese on top of each chicken breast.

Low sodium chicken spinach casserole process shot 4
Low sodium chicken spinach casserole process shot 4

Cover each portion equally with the wilted spinach. Top off the chicken casserole with a half slice of Swiss cheese before popping it in the preheated oven at 400°F for 20-30 minutes or till the chicken reaches 165°F internally.

My tips for the Spinach Chicken Casserole Recipe

Cutting the chicken breasts into fillets helps the marinade penetrate the chicken more quickly and speeds up the baking time. It is also a more representative and perfect serving size for the casserole.

This makes a great leftover meal! Freeze individual portions of the spinach chicken breasts casserole so you have a comforting dinner for evenings when you don’t feel like spending the time to cook. See instructions below for reheating frozen chicken casserole.

Try either of these two ideas. If you want to add a more Italian taste or have a saucy creamier pasta casserole. Toss cooked pasta with some of my Low Sodium Pesto OR Low Sodium Cream of Mushroom, then add to the baking dish. (You can also use the new Campbell’s Unsalted Cream of Mushroom. One 10.5oz. can tossed with the pasta would add 16mg or a total 163mg of sodium per serving.)

Low Sodium Chicken Spinach Casserole Pin
Low Sodium Chicken Spinach Casserole Pin

What to serve with the chicken casserole

You can serve this chicken casserole with a light salad with Low Sodium French Dressing or add some broccoli on the side.

How to store and reheat the chicken casserole leftovers

This can be stored in the fridge in the baking dish if it has a cover. Otherwise, store in a larger bottomed Tupperware so everything does not get piled on top of each other.  

Refrigerate for up to 4 days or freeze for several months.

To reheat single servings of frozen baked casserole after thawing or stored in the refrigerator, heat in the microwave for 1 1/2 to 2 minutes under a microwave plate cover.  The cover helps retain the moisture and came out perfect every time.

Reheating dinners larger than one or two servings takes just a bit more time. After thawing, place the chicken casserole in a baking dish and cover with foil and bake at 350°F for 20-30 minutes or until heated through.


Recommended Equipment & Ingredients For This Recipe.

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  • 9″ x 13″ baking dish
  • Skimmer spoon or small sieve (for spinach)
Spinach chicken casserole on white plate
Spinach chicken casserole on white plate

Please let me know how this Low Sodium Chicken Spinach Casserole turns out for you in the comments and a rating! I’m always eager for your feedback and hope my recipes turn out amazing for you. You can follow me on Facebook and Pinterest also, to hear about new recipes.

Low Sodium Chicken Spinach Casserole Featured

Low Sodium Chicken Spinach Casserole

Author: Bill
Low Sodium Chicken Spinach Casserole is a whole meal ready in about 45 minutes. Also makes great leftovers when you don't feel like cooking.
4.67 from 3 votes
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Lunch, Main Course
Cuisine American
Servings 8
Calories 421 kcal

Ingredients
  

  • 2 large boneless skinless chicken breasts1 butterflied and cut in half
  • 1 cup low fat Ricotta Cheese room temp.
  • 4 Swiss cheese slices
  • 4 cup spinach rinsed or 5 oz. package
  • 12 oz. Tri-Color Rotini Pasta2 uncooked
  • 2 tablespoons olive oil
  • 2 teaspoons red or white vinegar
  • 1 tablespoon garlic pre-minced
  • 1/2 teaspoon red pepper flakes
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon Italian seasoning no salt added
  • ½ teaspoon Mrs. Dash Original Table Blend no salt

Instructions
 

  • To prepare the spinach chicken casserole: Add olive oil, vinegar, garlic, red pepper flakes, black pepper, Italian seasoning and Mrs. Dash into a large Tupperware container. Add chicken and mix so chicken breasts are completely covered in the marinade. Set aside for 20 minutes on the counter or overnight in the covered container.
  • Preheat the oven to 400°F and bring a large pasta pot of water to boil on stove top while you prep the remaining ingredients.
  • Wilt the spinach in the boiling water (about 2 Minutes), scoop out spinach with a skimmer spoon or small sieve and set aside. Using the same boiling water, cook pasta per box directions. Drain well.
  • Add drained pasta to the bottom of 9 x13 baking dish. Arrange chicken breasts in a single layer. Equally divide ricotta, spread lightly, and then spinach to top of chicken breasts. Add ½ slice Swiss cheese to the top of each breast.
  • Place dish in oven and bake the spinach chicken casserole for 20-30 minutes. Chicken is done when cooked to an internal temperature of 165˚F. Start to check after 20 minutes. Enjoy!

Notes

  1. Be sure to use chicken that has not been “enhanced” with sodium water.  Plain raw chicken should only have 45-50mg sodium in a 4oz. serving size.

  2. For a creamy saucy pasta, toss cooked pasta with my Low Sodium Cream of Mushroom or you can use the new Campbell’s Unsalted Cream of Mushroom (one 10.5oz. can). Either one would add about 16mg of sodium per serving.  Mine has fresh mushrooms though LOL.
 

Nutrition

Serving: 8equal portionsCalories: 421kcalCarbohydrates: 37.5gProtein: 37.2gFat: 13.6gSaturated Fat: 4.5gCholesterol: 94mgSodium: 147mgPotassium: 612mgFiber: 2.3gSugar: 2.6gCalcium: 221mgIron: 1mg
Did you make this recipe?Leave a rating and let me know how it was!

Nutrition InformationThe information shown is provided by an online nutrition calculator. It should not be substituted for a doctors or nutritionist’s advice. Please understand that not everyone’s sodium requirements are the same, therefore some recipes may be higher than you’re allowed. Always consult with your doctor for your recommended daily sodium allowance.

4 thoughts on “Low Sodium Spinach Chicken Casserole”

  1. 5 stars
    I just tried this recipe. It was delicious!! I made a couple of changes: I doubled the marinade and added half of it to the cream of mushroom soup. I also undercooked the noodles a little so they wouldn’t overcook while baking. This recipe is a keeper!! Thank you for sharing it.

    Reply
    • Thank you Maria, your changes sound wonderful. Glad you enjoyed! Bill

      Reply
    • 5 stars
      This is a very good recipe. I have made it twice now, and both times it came out perfect. It freezes beautifully and tastes just as good reheated. Thanks Bill!

      Reply
      • Thank you for the review Brian. Glad it came out so well for you, it is one of my favorites too. Bill

        Reply

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