Slow-Cooker Mediterranean Chicken Alfredo with Spinach
Tender chicken breasts slow-cooked with garlic, spinach, and whole-wheat pasta in a rich yet heart-healthy Greek yogurt and Parmesan sauce. A hands-off, high-protein meal crafted to support balanced cholesterol and steady energy.
Prep
15 min
Cook
180 min
Total
195 min
Makes
4 servings
Created together. Shared with you.
Made by Karen + Lila
Karen created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
180 min
Total
195 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Large pot · Whisk
Time saver
Store leftover pasta in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop with a splash of milk or broth to loosen the sauce.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Place 2 lbs (900g) chicken breasts in…
- 01
Place 2 lbs (900g) chicken breasts in…
Place 2 lbs (900g) chicken breasts in the bottom of a 6-quart slow cooker. Pour in 1 cup (240ml) chicken broth and season with 1 tsp garlic powder, 1 tsp Italian seasoning, 0.5 tsp salt, and 0.25 tsp black pepper.
Tap card to mark done - 02
Cover and cook on low heat for…
Cover and cook on low heat for 4 to 5 hours (or high heat for 2.5 to 3 hours) until the internal temperature reaches 165°F (74°C) and the chicken shreds easily with a fork.
Look for: the internal temperature reaches 165°F (74°C) and the chicken shreds easily with a fork
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Transfer the cooked chicken breasts to a…
Transfer the cooked chicken breasts to a cutting board and shred using two forks. Leave the warm cooking liquid in the slow cooker.
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Heat 1 tbsp olive oil in a…
Heat 1 tbsp olive oil in a small saucepan over medium heat for 1 minute. Whisk in 1 cup low-fat milk and 1 cup chicken broth, heating until gently steaming (about 3 minutes, do not boil).
Look for: gently steaming (about 3 minutes, do not boil)
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Reduce slow cooker heat to warm or…
Reduce slow cooker heat to warm or low. Whisk the milk mixture into the slow cooker liquid, then stir in 1 cup plain non-fat Greek yogurt and 0.5 cup grated Parmesan cheese until smooth and creamy.
Look for: smooth and creamy
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Bring a large pot of water to…
Bring a large pot of water to a boil on the stovetop. Cook 8 oz (225g) whole-wheat penne pasta according to package instructions until al dente (about 9 to 10 minutes), then drain.
Look for: al dente (about 9 to 10 minutes), then drain
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Add the drained whole-wheat pasta
Add the drained whole-wheat pasta, shredded chicken, and 4 cups fresh baby spinach directly into the slow cooker sauce. Fold gently for 2 minutes until the spinach wilts into the hot pasta.
Look for: the spinach wilts into the hot pasta
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Serve hot in shallow pasta bowls
Serve hot in shallow pasta bowls, garnished with extra Parmesan cheese if desired.
Ready when: everything is assembled and ready to enjoy
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