Description
This Easy Caramelized Onion Spinach Chicken Pasta Bake features tender chicken, sweet caramelized onions, fresh spinach, and a creamy parmesan cheese sauce baked to perfection with a crispy breadcrumb topping. It's a protein-packed and comforting dish perfect for a family dinner or meal prep.
Ingredients
Scale
Pasta
- 10 ounces dry pasta shells
Chicken
- 1 tablespoon olive oil
- 1 pound boneless skinless chicken breast, diced into ½ inch cubes
- ½ teaspoon garlic powder
- Freshly ground salt and pepper to taste
Caramelized Onions & Spinach
- ½ tablespoon olive oil or butter
- 2 large yellow onions, sliced
- Freshly ground salt and pepper to taste
- 10-12 ounces fresh spinach (from 2 (5-ounce) bags)
Parmesan Cheese Sauce
- 3 tablespoons salted butter
- ¼ cup all purpose flour (or whole wheat or gluten-free flour)
- 2 cups 2% or whole milk (or unsweetened almond milk)
- ½ cup grated parmesan cheese
- 1 teaspoon kosher salt
- ½ teaspoon garlic powder
- Freshly ground black pepper to taste
Topping
- ½ cup panko bread crumbs (gluten-free if desired)
- 1 tablespoon salted butter, melted
Instructions
- Prep your pan: Preheat your oven to 350 degrees Fahrenheit. Spray a 2-quart baking dish or an 11x7 inch baking pan with nonstick cooking spray or grease it with olive oil or butter to prevent sticking.
- Cook the pasta: Boil the pasta shells in salted water according to package instructions until al dente. Drain thoroughly and set aside.
- Cook the chicken: Heat ½ tablespoon olive oil in a large pot over medium-high heat. Add the diced chicken and season with garlic powder, salt, and pepper. Cook for 5 to 7 minutes or until the chicken is no longer pink inside. Transfer the cooked chicken to a large mixing bowl.
- Caramelize the onions and spinach: In the same pot, add ½ tablespoon olive oil or butter and the sliced onions. Season with salt and pepper and stir to coat. Cook the onions over medium heat, stirring occasionally every 5 minutes, until golden brown and caramelized, about 25 minutes. If onions stick or darken too much, reduce heat or add a splash of water or white wine to deglaze the pan. Once caramelized, reduce heat to low, add the fresh spinach, and cook until wilted, about 2 minutes. Remove from heat and add the onions and spinach to the bowl with the chicken.
- Make the parmesan cheese sauce: In the same pot, melt 3 tablespoons of butter over medium heat. Whisk in flour a little at a time. Slowly add milk while whisking vigorously to avoid lumps. Bring to a boil, then reduce to a simmer, stirring occasionally until the sauce thickens, about 5 to 7 minutes. Turn off heat and stir in parmesan cheese, garlic powder, kosher salt, and plenty of freshly ground black pepper until smooth.
- Assemble the pasta bake: Add the cooked pasta, chicken, caramelized onion and spinach mixture to the cheese sauce. Stir gently to combine and season again with salt and pepper to taste. Pour all ingredients into the prepared baking pan and spread evenly.
- Bake: In a small bowl, mix panko bread crumbs with melted butter. Sprinkle the breadcrumb mixture evenly over the top of the pasta bake. Bake in the preheated oven for 25 minutes or until the breadcrumbs turn golden brown and crispy. Serve warm.
Notes
- This dish uses two full bags of spinach for extra veggies and nutrients.
- You can substitute gluten-free pasta and breadcrumbs to make this recipe gluten-free.
- Use unsweetened almond milk for a lighter dairy alternative.
- If onions start to stick or burn while caramelizing, deglaze with a splash of water or white wine.
- Leftovers reheat well and can be frozen for up to 2 months.
Nutrition
- Serving Size: 1 serving
- Calories: 434 kcal
- Sugar: 3.5 g
- Sodium: 700 mg
- Fat: 15.5 g
- Saturated Fat: 6 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 50.4 g
- Fiber: 3.9 g
- Protein: 27.4 g
- Cholesterol: 75 mg
