Servings: 4
Total Time: 40 minutes
Difficulty: Easy
Calories per Serving: 315
Macros: Protein 42g / Net Carbs 6g / Fat 12g / Fiber 1g
The Ultimate Easy Keto Chicken Dinner for Weight Loss
If you are looking for healthy meal prep ideas that don’t taste like “diet food,” this Creamy Garlic Mushroom Chicken is about to become your new favorite. Balancing the high-protein requirements of a Keto lifestyle with the lower-calorie needs of Weight Watchers can be a challenge, but this dish masters both. We’ve swapped heavy cream for lighter alternatives and focused on lean protein to create a macro-friendly meal that feels incredibly indulgent.
This recipe is designed for busy weeknights when you want a clean eating dinner that the whole family will enjoy. The combination of succulent chicken, earthy mushrooms, and fresh spinach creates a nutrient-dense base, while the melted mozzarella adds that essential comfort-food factor. It’s a simple meal that packs over 40 grams of protein per serving, keeping you full and satisfied throughout the evening.
By following this low carb method, you get a restaurant-quality sauce without the hidden sugars or heavy starches found in store-bought options. Whether you are tracking points or counting carbs, this nutrient-rich chicken bake fits perfectly into a balanced lifestyle.
Look at the Recipe
- Sensory Appeal: A silky, garlic-infused cream sauce draped over golden-brown chicken with a bubbly cheese crust.
- Flavor Highlight: Savory Italian herbs paired with the richness of Parmesan and the slight smoky kick of paprika.
- Dietary Benefit: A high protein powerhouse that is naturally low-carb and fits perfectly into a low-point lifestyle.
Ingredients Needed
Main Protein & Seasoning
- 4 boneless, skinless chicken breasts (pounded to 1/2 inch thickness)
- 1 tbsp olive oil
- 1 tsp Italian seasoning
- ½ tsp paprika
- Salt and black pepper to taste
The Low-Carb Cream Sauce
- 1 cup mushrooms, sliced
- 2 cups fresh spinach, tightly packed
- 3 cloves garlic, minced
- ½ cup fat-free chicken broth
- ½ cup light cooking cream (or evaporated skim milk for lowest WW points)
The Cheese Topping
- ½ cup reduced-fat mozzarella, shredded
- 2 tbsp grated Parmesan cheese
How to Make Our Creamy Keto Chicken
- Prep the Oven: Preheat your oven to 375°F.
- Season the Meat: Coat both sides of your chicken with salt, pepper, Italian seasoning, and paprika. This ensures your low carb chicken is flavorful from the inside out.
- Sear the Chicken: Heat the olive oil in a large oven-safe skillet over medium heat. Sear the chicken for 3 minutes per side until lightly golden. Remove and set aside on a plate (it will finish cooking in the oven).
- Sauté the Veggies: In the same skillet, add the garlic and sliced mushrooms. Sauté for 3–4 minutes until the mushrooms are tender.
- Wilt the Spinach: Add the fresh spinach to the pan. Stir constantly until just wilted.
- Create the Sauce: Pour in the chicken broth and light cream. Simmer for 3–4 minutes, allowing the liquid to reduce slightly into a rich, weight loss friendly sauce.
- Layer and Bake: Return the chicken to the skillet and spoon the sauce over the top. If your skillet isn’t oven-safe, transfer everything to a baking dish.
- Melt the Cheese: Sprinkle the mozzarella and Parmesan over the chicken. Bake for 20–25 minutes until the chicken is cooked through and the cheese is melted and golden.
Storage & Serving Suggestions
- Storing: Place leftovers in an airtight container in the fridge for up to 4 days.
- Reheating: To maintain the creamy texture, reheat in a skillet over low heat with a splash of broth, or microwave in 30-second intervals.
- Freezing: This recipe is freezer-friendly! Store in a freezer-safe bag for up to 3 months. Thaw in the fridge before reheating.
- Serving Pairings: For a keto meal, serve with cauliflower rice or zucchini noodles. For Weight Watchers, pair with a large zero-point green salad or steamed green beans.
Tips & FAQs (SEO-Optimized)
What is the best way to meal prep this recipe? This is one of our favorite easy meal prep ideas. You can sear the chicken and make the sauce ahead of time, then simply bake it fresh when you’re ready to eat.
Can I make this dairy-free? For a clean eating dairy-free version, substitute the light cream with full-fat canned coconut milk and use a vegan mozzarella alternative.
How do I make the sauce thicker? Since we are keeping this low carb, we avoid flour. The best way to thicken the sauce is to let the chicken broth and cream simmer and reduce. The melted cheese at the end also helps create a thicker consistency.
Is this recipe gluten-free? Yes! As written, this recipe contains no gluten, making it perfect for those with sensitivities or following a gluten-free keto diet.