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Keto Chicken Feta Spinach Bake Meal Prep - Simple, Satisfying, and Ready Ahead

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 pounds boneless, skinless chicken breasts (or thighs if you prefer darker meat)
  • 8 ounces feta cheese, crumbled
  • 6 cups fresh spinach (or 10 ounces frozen, thawed and well-drained)
  • 1 cup heavy cream
  • 4 ounces cream cheese, softened
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil (or avocado oil)
  • 1 teaspoon dried oregano
  • 1 teaspoon onion powder
  • 1/2 teaspoon crushed red pepper flakes (optional, for heat)
  • 1/2 teaspoon smoked paprika (optional, for depth)
  • Salt and black pepper, to taste
  • Fresh lemon, for zest or wedges (optional, for serving)
  • Fresh parsley, chopped (optional, for garnish)

Method
 

  1. Prep the oven and pan. Heat your oven to 400°F (200°C). Lightly oil a 9x13-inch baking dish or similar casserole pan.
  2. Season the chicken. Pat chicken dry, then rub with olive oil, salt, pepper, oregano, onion powder, and smoked paprika if using. Lay pieces in a single layer in the dish.
  3. Cook the spinach base. In a skillet over medium heat, sauté garlic in a touch of oil for 30 seconds. Add spinach and cook until wilted and most liquid has evaporated. Season lightly with salt and pepper.
  4. Make the creamy layer. In a bowl, whisk heavy cream with softened cream cheese until mostly smooth. It’s fine if it’s a bit lumpy—it will melt. Stir in red pepper flakes if you like heat.
  5. Assemble. Spread the spinach evenly around and over the chicken. Pour the cream mixture over everything. Sprinkle crumbled feta on top.
  6. Bake. Place in the oven and bake for 22–28 minutes, depending on thickness. Chicken is done when the internal temperature reaches 165°F (74°C) and the sauce is bubbling.
  7. Broil for color (optional). If you want a golden top, broil for 1–2 minutes, watching closely to avoid burning.
  8. Rest and finish. Let the bake rest for 5–10 minutes so the sauce thickens. Add lemon zest or a quick squeeze of lemon and a sprinkle of parsley before serving.
  9. Portion for meal prep. Divide into 4–6 meal containers. Add a simple side like roasted zucchini, cauliflower rice, or a crisp salad if you want extra volume without carbs.