High-Protein Shredded Chicken and Spinach Pasta Bake
Tender shredded roast chicken, whole-wheat fusilli, courgette, and fresh spinach tossed in a rich tomato sauce, baked under a golden layer of grated sheep's milk cheese.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Claire + Lila
Claire 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
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
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet
Time saver
Using pre-cooked leftover roast chicken makes this high-protein bake come together in under 20 minutes of active prep time.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and lightly grease a small ovenproof baking…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and lightly grease a small ovenproof baking dish.
Tap card to mark done - 02
Bring a small pot of salted water…
Bring a small pot of salted water to a boil, add the whole-wheat fusilli, and cook for 8 to 9 minutes until al dente, then drain and set aside.
Look for: al dente, then drain and set aside
Tap card to mark done - 03
Heat the olive oil in a skillet…
Heat the olive oil in a skillet over medium heat, then add minced garlic clove and diced courgette, cooking for 3 to 4 minutes until the courgette begins to soften.
Look for: the courgette begins to soften
Tap card to mark done - 04
Stir in the chopped tomato
Stir in the chopped tomato, shredded cooked chicken breast, and baby spinach, cooking for 2 minutes until the spinach is fully wilted and sauce is hot.
Look for: the spinach is fully wilted and sauce is hot
Tap card to mark done - 05
Combine the cooked fusilli into the skillet
Combine the cooked fusilli into the skillet, stirring gently so the pasta is evenly coated in tomato sauce and chicken mixture.
Tap card to mark done - 06
Transfer the mixture into the baking dish…
Transfer the mixture into the baking dish and top evenly with grated sheep milk cheese.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Bake in the preheated oven for 10…
Bake in the preheated oven for 10 to 12 minutes until the cheese is melted and bubbly around the edges.
Look for: the cheese is melted and bubbly around the edges
Tap card to mark done - 08
Remove carefully from the oven
Remove carefully from the oven, allow to rest for 2 minutes, and serve warm.
Allow: 2 minutes
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