CHICKEN SPINACH AND MUSHROOM LOW-CARB OVEN DISH

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CHICKEN SPINACH AND MUSHROOM LOW-CARB OVEN DISH

Description

This Chicken Spinach and Mushroom Low-Carb Oven Dish is a creamy, flavorful, protein-packed meal perfect for busy weeknights or meal prep. Tender chicken breasts are smothered in a rich garlic-cream sauce with mushrooms and fresh spinach, then baked to perfection. It’s keto-friendly, gluten-free, and incredibly satisfying without feeling heavy.

Ingredients

For 4 servings

  • 4 boneless, skinless chicken breasts
  • 2 cups fresh spinach (loosely packed)
  • 2 cups mushrooms, sliced
  • 3 cloves garlic, minced
  • 1 cup heavy cream
  • ½ cup chicken broth
  • ½ cup shredded mozzarella or provolone
  • ¼ cup grated Parmesan
  • 2 tbsp olive oil or butter
  • 1 tsp paprika
  • 1 tsp dried Italian herbs
  • ½ tsp onion powder
  • Salt and pepper to taste

Instructions

  • Preheat oven to 400°F (200°C).
  • Prepare the chicken: Season the chicken breasts with salt, pepper, paprika, and onion powder.
  • Sear the chicken: In a large skillet, heat olive oil/butter over medium-high heat. Sear chicken 2–3 minutes per side until lightly golden (it will finish cooking in the oven).
  • Sauté the vegetables: In the same skillet, add mushrooms and cook until soft. Add garlic and cook 1 minute.
  • Create the sauce: Pour in heavy cream and chicken broth, stir, then add Parmesan and Italian herbs. Simmer 2–3 minutes until slightly thickened.
  • Add spinach: Stir in spinach and allow it to wilt.
  • Assemble the dish: Place the seared chicken breasts in a baking dish. Pour the creamy spinach-mushroom sauce over the chicken.
  • Top with mozzarella: Sprinkle cheese evenly over the dish.
  • Bake: Bake for 20–25 minutes, or until chicken reaches an internal temp of 165°F (74°C).
  • Serve: Let stand 5 minutes before serving.

Serving Ideas

  • Over cauliflower rice for a full keto meal
  • With roasted low-carb veggies
  • On its own as a creamy, protein-packed entrée

Nutritional Information (per serving, approx.)

  • Calories: 420–480
  • Protein: 40–45g
  • Fat: 26–30g
  • Carbs: 6–8g net
  • Fiber: 1–2g
(Values vary slightly based on cheese, cream, and chicken thickness.)

Benefits

✔ Low carb & keto-friendly
✔ High protein – supports muscle health
✔ Rich in vitamins A & K from spinach
✔ Contains antioxidants from mushrooms
✔ Creamy and satisfying without heavy carbs

Chef’s Notes

  • If you prefer a thicker sauce, simmer a bit longer before baking.
  • Works great with chicken thighs for extra juiciness.
  • You can substitute heavy cream with half-and-half (lower fat, but slightly thinner sauce).

Tips for Best Results

  • Do not skip searing the chicken—it adds flavor and locks in moisture.
  • Use fresh spinach; frozen can make the sauce watery.
  • Slice chicken breasts in half lengthwise if they’re very thick to ensure even cooking.
  • Add red pepper flakes for a slight kick.

Q & A

Q: Can I make this dish ahead of time?

Yes! Prepare everything up to step 7, cover tightly, refrigerate 24 hours, then bake when needed.

Q: Can I freeze it?

Yes, freeze after baking. Reheat at 350°F until warmed through. Sauce may separate slightly but will still taste great.

Q: Can I make it dairy-free?

Use coconut cream and dairy-free mozzarella. The flavor will be slightly different but still delicious.

Q: Can I add other vegetables?

Absolutely—zucchini, bell peppers, or asparagus work well and keep the dish low carb.

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