High-Protein Chicken & Spinach Stew with Roasted Winter Squash

There’s a moment every January when the holiday sparkle has dimmed, the thermostat hovers somewhere between “polar vortex” and “why is my coffee freezing in the mug?”, and my workout schedule suddenly remembers it exists. I want food that hugs me back—something that feels like a weighted blanket in bowl form—yet still helps me hit my protein goals without living on dry chicken breasts and sadness. That’s when this stew entered my life.

I first cobbled it together on a bleak Tuesday night when the fridge held a half-eaten rotisserie chicken, a sad bag of spinach threatening to liquefy, and the dregs of a butternut squash I’d bought for “healthy meal prep” (story of my life). Forty minutes later I was parked on the couch, spooning up velvety broth packed with 38 g of protein per serving, chunks of caramelized squash, and enough greens to make my dietitian proud. My husband—normally a “where’s the pasta?” guy—went back for thirds and then packed leftovers for lunch. The next weekend I served it to my book-club crew; they left with the recipe scribbled on napkins and demanded I blog it. So here we are.

This is the stew I make when I need dinner to do quadruple duty: warm me up, fill me up, lift me up (protein!), and meal-prep for the week. It freezes like a dream, plays nice with whatever squash is on sale, and tastes even better on day three when the flavors have had a proper spa day together.

Why This Recipe Works

Protein powerhouse: 38 g per serving thanks to chicken breast, chickpeas, and a surprise scoop of Greek yogurt.
Two-texture squash: Half is roasted for caramelized sweetness, half simmers in the broth for silky body.
One-pot clean-up: Everything finishes in the same Dutch oven—no blender required.
Freezer-friendly: Tastes freshly made after thawing; greens stay vibrant if you stir them in post-reheat.
Balanced macros: Roughly 40 % protein, 35 % carbs, 25 % healthy fat—great for post-workout recovery.
Weeknight fast: 15 min hands-on, 30 min simmer while you answer email or fold laundry.

Ingredients You'll Need

Chicken breast or thighs – I use skinless boneless breast for max protein, but boneless thighs stay juicier if you plan to reheat multiple times. Organic, air-chilled chicken has noticeably better texture; avoid “enhanced with broth” varieties that water down your stew.

Winter squash – Butternut is the sweetheart of supermarkets, but kabocha, red kuri, or even sugar pumpkin work. Look for squash that feels heavy for its size with matte, unblemished skin. Peeled and cubed squash from the produce aisle is a lifesaver on busy nights—just pat it dry so it roasts instead of steams.

Fresh spinach – Baby spinach wilts almost instantly; mature spinach holds a little more texture. Buy organic if possible (spinach is on the Dirty Dozen list). If your spinach is looking tired, revive it in ice water for 10 min, then spin dry.

Chickpeas – Canned are fine; rinse well to remove 40 % of the sodium. If you cook from dried, ½ cup dry yields 1 ½ cups cooked. Chickpeas bump protein and give the stew staying power.

Chicken bone broth – I reach for low-sodium, collagen-rich broth for both flavor and joint-friendly protein. Swanson’s “bone broth” line is widely available; Kettle & Fire or homemade if you’re fancy.

Greek yogurt – Stirred in at the end for creaminess without flour or heavy cream. Use 2 % or whole; non-fat can curdle. Bring to room temp before adding to prevent shock.

Flavor base – Onion, garlic, carrot, and celery are classic, but I add a leek for subtle sweetness. Smoked paprika supplies depth, while a whisper of cinnamon makes the squash sing.

Lemon – A squeeze at the end brightens all the warm spices and keeps the yogurt from tasting flat.

How to Make High-Protein Chicken & Spinach Stew with Roasted Winter Squash

Roast half the squash

Preheat oven to 425 °F (220 °C). Toss 3 cups of cubed squash with 1 Tbsp olive oil, ½ tsp salt, and ¼ tsp pepper. Spread on a parchment-lined sheet and roast 20 min until edges caramelize. Set aside; keep oven on if you want crusty bread.

Sear the chicken

Pat 1 ½ lb chicken dry; season with 1 tsp salt, ½ tsp smoked paprika, and ¼ tsp pepper. Heat 1 Tbsp olive oil in a Dutch oven over medium-high. Sear chicken 3 min per side until golden (it will finish cooking later). Transfer to a plate; rest 5 min then dice into ¾-inch pieces.

Build the aromatics

In the same pot, reduce heat to medium. Add diced onion, leek, carrot, and celery; sauté 5 min until translucent. Stir in 3 minced garlic cloves, 1 tsp ground cumin, ½ tsp coriander, and ⅛ tsp cinnamon; cook 1 min until fragrant.

Simmer the stew base

Add the remaining raw squash cubes, 1 rinsed can of chickpeas, 4 cups chicken bone broth, and 1 bay leaf. Scrape the browned bits (fond) with a wooden spoon—that’s pure flavor. Bring to a gentle boil, reduce to low, cover, and simmer 15 min until squash is fork-tender.

Shred and return chicken

Dice the rested chicken and slide it (plus any resting juices) into the pot. Simmer 5 min to marry flavors and ensure chicken reaches 165 °F internal temp.

Wilt in spinach

Remove bay leaf. Stir in 4 packed cups baby spinach; cook 1-2 min just until wilted and bright green. Overcooking turns spinach into army-green slime.

Creamy finish

Turn heat to low. Whisk ½ cup room-temp Greek yogurt with ¼ cup stew broth until smooth; stir back into pot. This tempering prevents curdling. Add roasted squash cubes, 1 Tbsp lemon juice, and adjust salt/pepper.

Serve & garnish

Ladle into shallow bowls. Top with toasted pumpkin seeds, a swirl of yogurt, and cracked black pepper. Crusty whole-grain bread optional but highly recommended for mopping.

Expert Tips

Temp check trick

Insert an instant-read thermometer into the largest chicken cube; you want 165 °F. Over-cooking white meat equals stringy sadness.

Yogurt safety

Never boil after adding yogurt; it breaks and gets grainy. Keep heat at or below a gentle simmer.

Make-ahead squash

Roast a double batch of squash on Sunday; use half for this stew and toss the rest into salads or tacos later in the week.

Leafy-green swap

If you hate spinach, baby kale or chopped Swiss chard work—just simmer 2 extra minutes to soften stems.

Brightness boost

Stir in ½ tsp lemon zest along with the juice for an extra sunshine-y note without more acid.

Protein math

Need even more? Stir in ¼ cup unflavored whey or collagen peptides with the yogurt—no taste change, +8 g protein per serving.

Variations to Try

Moroccan twist: Swap cumin & coriander for 1 tsp ras el hanout and add ¼ cup chopped dried apricots with the chickpeas. Top with toasted almonds.
Instant-Pot shortcut: Sauté using the pot’s Sauté function, then pressure-cook on High for 8 min, quick release. Stir in spinach and yogurt on Warm.
Vegetarian option: Omit chicken; double chickpeas and add 8 oz cubed firm tofu seared in the same pot. Use vegetable broth.
Creamy coconut: Sub coconut milk for the yogurt and add 1 Tbsp red curry paste with the garlic for dairy-free, Thai-inspired vibes.
Grains in the pot: Add ½ cup rinsed red lentils with the raw squash for a thicker, stew-like texture and extra plant protein.

Storage Tips

Refrigerator: Cool completely, transfer to airtight containers, and refrigerate up to 4 days. Keep roasted squash in a separate small container if you like distinct texture; stir in just when reheating.

Freezer: Portion into silicone muffin trays (½-cup pucks), freeze solid, then pop into a zip bag. Thaw pucks overnight in the fridge or reheat directly in a saucepan with a splash of broth. Best within 3 months; yogurt may separate slightly—whisk vigorously to re-emulsify.

Reheat: Warm gently over medium-low, adding broth to loosen. Microwave works in a pinch: use 50 % power, 1 min bursts, stirring between. Add a fresh squeeze of lemon to wake up flavors.

Make-ahead for parties: Stew base (through step 5) can be made 2 days ahead; refrigerate. Reheat, then proceed with spinach, yogurt, and roasted squash just before serving so colors stay vibrant.

Frequently Asked Questions

Yes. Thaw and squeeze out excess water first; add during the last 2 min of simmering. Frozen spinach is denser, so use 5 oz frozen for every 4 cups fresh.

The stew was too hot. Next time, temper the yogurt with a ladle of broth before stirring it in, and keep the pot below a simmer. If it’s already curdled, puree with an immersion blender for a unified texture.

Absolutely. Use an 8-quart pot; add 5 min to the simmer time because volume is greater. Freeze half for future you.

Sub 1 cup rinsed white beans or ¾ cup farro for chewier texture. Both keep protein respectable.

Yes, as written. If you add grains, choose rice or quinoa instead of farro/barley.

Mild kid-friendly. If you crave heat, add ¼ tsp cayenne with the paprika or serve with chili crisp on the side.