High-Protein Spinach Feta & Artichoke Tater Tot Casserole is a flavorful dish. Use the spinach, chicken, artichoke hearts, cottage cheese, Greek yogurt, garlic, mozzarella cheese, onions, feta cheese, seasoning, and herbs. These simple components are available easily in the stores or in the pantry. Make this dish in 55 minutes, making it good to prepare on weekdays. Serve this High-Protein Spinach, Feta & Artichoke Tater Tot Casserole with sautéed mushrooms, roasted vegetables, and cottage cheese bowls. It has cheese & cream, so it’s not appropriate for dairy-free diet. It stores perfectly in the fridge and freezer, good for meal prep.
STATS:
- No of Calories: 420 kcal
- Time for prep: Fifteen minutes
- Portion size: 1 generous portion
- Time for cooking: Forty minutes
- Cuisine: American Fusion
- Total time: 55 minutes
- Course: Main Course
- Diet: High-Protein
- Serving: 6
EQUIPMENT:
- Casserole dish
- Large skillet
- Mixing bowls
- Wooden spoon
- Oven
INGREDIENTS:
- 1 lb. lean ground chicken
- 3 cups frozen tater tots
- 2 cups fresh spinach
- 1 can artichoke hearts
- 1 cup low-fat cottage cheese
- ¾ cup feta cheese crumbs
- 1 cup mozzarella cheese
- Half cup Greek yogurt
- 2 cloves of garlic
- 1 small onion
- 1 tsp. oregano
- ½ tsp. black pepper
- ½ tsp. salt
- 1 tbsp. olive oil
- 2 large eggs
INGREDIENT NOTES:
CHICKEN OR TURKEY:
- Chicken is used to make this dish. It will add good protein and make a light casserole. Use the ground turkey instead to add the light, indulgent flavor.
FROZEN TATER TOTS:
- It will help to make the crispy topping and make it golden. It will balance the creamy filling perfectly and use the regular or additional crisp tots.
SPINACH & ARTICHOKES:
- Use the spinach and artichoke hearts to provide a fresh taste, and it also makes the casserole delicious. It should be fresh for the best taste, but we can also utilize the frozen spinach.
COTTAGE CHEESE & GREEK YOGURT:
- Cottage cheese and Greek yogurt are added to provide the protein in the dish. It makes the creamy and indulgent casserole.
FETA & MOZZARELLA CHEESE:
- Use the feta & mozzarella cheese to add the tangy flavor, and the mozzarella melts well. It will help to bind the items in the casserole.
INSTRUCTIONS:
- Heat the oven at 400°F & grease the casserole dish lightly.
- Then heat the oil in pan on moderate flame, and then add the onions & garlic till they get soft.
- Then include the chicken or turkey and cook till brown and well-cooked.
- Now add the seasoning and mix well.
- Then add the spinach & artichoke hearts & cook for 2-3 minutes till spinach wilts, and put them aside.
- Include the cottage cheese, Greek yogurt, eggs, feta cheese, and half mozzarella cheese in vessel and whisk well.
- Then add the cooked meat mix to the cheese and combine them well.
- Include the filling to casserole dish & spread it equally.
- Then arrange the tater tots in one layer over it & add the mozzarella over it.
- Bake the dish for 35 to 40 minutes till it gets golden and crispy.
- Leave the casserole for 5 minutes, then serve the dish.
SERVING SUGGESTIONS:
FRESH SALAD:
- Greek Cucumber Salad
- Lemon Kale Salad
- Tomato Onion Salad
- Mediterranean Chickpea Salad
ROASTED VEGETABLES:
- Garlic Roasted Broccoli
- Parmesan Brussels Sprouts
- Roasted Carrots
- Herb Cauliflower
PROTEIN SIDES:
- Grilled Lemon Chicken
- Turkey Meatballs
- Garlic Shrimp
- Cottage Cheese Cups
BREAD & GRAIN SIDES:
- Garlic Bread
- Brown Rice Pilaf
- Quinoa Salad
- Herb Couscous
SAUCES & TOPPINGS:
- Tzatziki Sauce
- Garlic Yogurt Drizzle
- Spicy Sriracha Mayo
- Fresh Dill
LOW-CARB PAIRING:
- Cauliflower Mash
- Zucchini Noodles
- Sautéed Spinach
- Steamed Green Beans
COMFORT FOOD SIDES:
- Tomato Soup
- Creamy Coleslaw
- Macaroni Salad
- Loaded Cauliflower Bake
TIPS:
- Dry the artichokes well to avoid the additional moisture content in the casserole.
- Bake the casserole without the lid to make it crispier.
- Sprinkle some flakes or cayenne pepper to make the spicy casserole.
- Use the rotisserie chicken as it works nicely to save time.
- Leave the casserole for five minutes, then slice it.
STORAGE INFORMATION:
FRIDGE:
- Add the leftover in the tight vessel and store for 4 days.
FREEZER:
- Wrap them tightly, make the potions, and freeze for 2 months.
FAQs:
Will I prepare the casserole in advance?
- Yes, assemble the casserole, store it, and bake it fresh.
Can I make it with the frozen spinach?
- Yes, defrost the spinach and squeeze out the additional moisture content, then add it to the casserole.
Which protein is good to add to the casserole?
- Use the chicken, turkey, or rotisserie shreds to add protein in this casserole.
How to make the vegetarian casserole?
- Use the white beans or additional cottage cheese to prepare the vegetarian version.
How to maintain the crispiness of the casserole?
- Bake the casserole without a lid and don’t add excess liquid to keep it crisp.
NUTRITIONAL INFORMATION:
Calories: 420 kcal
Net carbs: 20 g
Serving size: 1 portion
Total carbs: 24 g
Fiber: 4 g
Protein: 32 g
Fat: 18 g
Sodium: 710 mg
Potassium: 620 mg
Serving: 6
Calcium: 320 mg
Iron: 2.8 mg
Vitamin A: 0.9 mg
