Ketonian Nerds Original: Spinach, Artichoke, & Chicken Bake

Good Afternoon, Ketonians!

Many people meal prep and have TONS of success with it. Doing ALL of the meals for one week killed me. Took too long and by the end of it, I would be exhausted and no joke, would want to order take out to start my eating plan on Monday LOL

Starting Keto, I really changed my lifestyle completely. I do prep, but in a different way. Prepping for the whole week for me personally, takes away from that like… what do I want to eat today? Plus, when I get home from work, I enjoy decompressing in the kitchen. Once I step in the door, I like to connect to the food.

Back in the caveman era, we would’ve had to hunt and gather to survive. That part for us humans now, is gone. Just buying our food in the store is so easy to take for granted. When I take my time with my food and really nurture it into a fatty meal, I feel like I honor that ritual. And in honoring that ritual, I honor my body with the way it was meant to be fed.

When I used to work in a restaurant, we had prep day where we would dice all the onions, chop up the tomatoes, lettuce… you get the point. This is how
I prep my meals now. For example, I will dice about 4 whole onions at a time so when it is time for me to cook, I can do that in timely fashion. The chicken I used for this recipe, I already had the thighs cooked from the crock-pot stored in a Tupperware waiting to be turned into something delicious.

With that in mind, here we go. Spinach and Artichoke dip is awesome! I got home today wanting some.


~* 10 chicken thighs (cooked for 7 hours in the crock pot with salt and pepper) {you can also use 3 cans of chicken for a fast meal}

~* 1/2 chopped yellow onion

~* 1 can of artichoke hearts chopped

~* 1 (10 oz) package of frozen spinach

~* 1 cup of sour cream

~* 1 tablespoon of garlic powder

~* 2 tablespoons of Adobo

~* 1 tablespoon of cracked pepper

~* 2 tablespoon of grated Parmesan as a topping

Start out by heating the oven to 350 Degrees Fahrenheit. I got out a baking dish that I can easily discard when we have eaten it all and chopped up my 10 chicken thighs.

Get out a mixing bowl big/tall enough to where mixing won’t make a mess. Is half an onion chopped or do you wish it was? LOL either way, throw it in the bowl.

Next, get the can of artichoke hearts. I cut the butts off and then chop it. Tip? Feel the artichokes as you chop because there are really fibrous pieces that you won’t be able to chew, no matter how long it cooks. Check out the nutrition on the back of everything. I love calculating NET carbs, you guys. Kind of addictive. {Carbs – Fiber/Sugar Alcohols = NET CARBS}

Like Popeye, I loves me spinach!! Fresh spinach is great. Dr. Berg (YouTuber worth watching for Keto and IF info) tells us to eat 7-10 cups a day! Have you sauteed spinach before? The shrinkage is a problem hahah so this is why in this recipe, I used frozen spinach.

Frozen spinach has its perks, but you gotta know how to work it ::snaps fingers:: Drain that excess water, gurrrrl! OR guy. Whoever is reading 🙂 Otherwise you will end up with a goopy dinner. Blech!

Sour cream is so rich and tart. Let’s do a dollop of Daisy 😉 Today a dollop is one cup 😀

Adding spices to recipes is like putting an outfit together to fit your personality. Have fun with this! At our house, we are OBSSESSED with Adobo. Garlic powder compliments it well… I had a cracked pepper spice bag from a Caesar Salad kit and it made its way into this one. Super good addition, by the way!

Mix it all together well so the spices will really be incorporated into every bite. Then put the mix on top of the chicken to put in the oven to bake.

You will want to spread it evenly over the chicken. It is thick!!

For that something extra, Parmesan cheese!

Bake it for 25 min or until golden around the edges.

This meal took no time to make and since it is super Keto, it filled me up to where there is plenty of leftovers. This is where the meal prep comes full circle. Now I split it up into Tupperwares and freeze them. Next time we don’t want to cook, it will only need to defrost. And if then I feel like it needs a remix, I will add butter or maybe a side of cauliflower rice.

Thank you for stopping by! I am here for questions and support. Keto on, Ketonians.



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