Chicken Spinach and Mushroom Low Carb Oven Dish is a wholesome, satisfying meal that combines tender chicken breasts with nutrient-packed spinach, earthy mushrooms, and a creamy, cheesy sauce. This recipe is a perfect choice for those following a low-carb or keto lifestyle, but it’s also great for anyone seeking a healthier, comforting dish. Baked to perfection, this dish delivers a restaurant-quality meal with minimal effort, making it a fantastic choice for weeknights or special occasions.
Ingredients
For the Chicken:
- 4 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon paprika
- Salt and pepper to taste
For the Spinach and Mushroom Mixture:
- 2 tablespoons butter
- 2 cups fresh spinach
- 1 cup sliced mushrooms (button or cremini)
- 3 garlic cloves, minced
- 1/2 teaspoon red pepper flakes (optional)
For the Creamy Sauce:
- 1 cup heavy cream
- 1/2 cup grated Parmesan cheese
- 1/2 cup shredded mozzarella cheese
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
Preparation
Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C). Lightly grease a baking dish with cooking spray or olive oil.
Step 2: Season and Sear the Chicken
Rub the chicken breasts with olive oil, then season them with garlic powder, onion powder, paprika, salt, and pepper. Heat a large skillet over medium heat and sear the chicken for 2–3 minutes per side until golden brown. Remove from the skillet and place them in the prepared baking dish.
Step 3: Sauté Spinach and Mushrooms
In the same skillet, melt the butter over medium heat. Add the garlic and sauté for 1 minute until fragrant. Add the mushrooms and cook for 4–5 minutes until they release their moisture and become tender. Stir in the fresh spinach and cook until wilted. Season with red pepper flakes, salt, and pepper. Remove from heat.
Step 4: Prepare the Creamy Sauce
In a small saucepan, heat the heavy cream over low heat. Gradually whisk in the Parmesan cheese until smooth. Stir in Italian seasoning, salt, and pepper.
Step 5: Assemble the Dish
Spoon the spinach and mushroom mixture evenly over the chicken breasts. Pour the creamy sauce over the top, ensuring the chicken is fully covered. Sprinkle shredded mozzarella cheese over the dish.
Step 6: Bake to Perfection
Place the baking dish in the preheated oven and bake for 25–30 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C). For a golden, bubbly top, switch to broil for the last 2–3 minutes.
Step 7: Serve and Enjoy
Remove the dish from the oven and let it rest for 5 minutes before serving. Garnish with fresh parsley or additional Parmesan if desired.
Variations
- Add More Veggies: Include zucchini, bell peppers, or broccoli for extra nutrients.
- Swap the Protein: Use turkey breast or pork chops as alternatives to chicken.
- Make it Dairy-Free: Substitute the cream and cheese with coconut milk and nutritional yeast.
Cooking Notes
- Use thinly sliced chicken breasts or pound them to even thickness for quicker, more consistent cooking.
- Frozen spinach can be used instead of fresh; just thaw and drain it thoroughly before adding.
- If the sauce thickens too much while baking, add a splash of chicken broth to loosen it up.
Serving Suggestions
- Pair this low-carb dish with a crisp side salad or steamed vegetables.
- Serve with cauliflower rice or mashed cauliflower for a complete keto-friendly meal.
- For non-keto eaters, crusty bread or buttered noodles make a great accompaniment.
Tips
- Use freshly grated Parmesan for the best flavor and texture.
- To save time, prepare the spinach and mushroom mixture ahead of time and store it in the fridge.
- Adjust the seasoning to your preference; smoked paprika adds a nice depth of flavor.
Prep Time
15 minutes
Cooking Time
30 minutes
Total Time
45 minutes
Nutritional Information (Per Serving)
- Calories: 420
- Protein: 35g
- Sodium: 780mg
- Carbohydrates: 5g
- Fat: 28g
FAQs
Q: Can I freeze this dish? Yes, you can freeze it before or after baking. If freezing after baking, let it cool completely before storing in an airtight container. Reheat in the oven for best results.
Q: Can I use pre-cooked chicken? Absolutely! If using pre-cooked chicken, reduce the baking time to prevent overcooking.
Q: How can I make this spicier? Add more red pepper flakes or drizzle some hot sauce into the creamy sauce.
Conclusion
Chicken Spinach and Mushroom Low Carb Oven Dish is a versatile and delicious meal that’s both healthy and indulgent. With its rich, creamy sauce, tender chicken, and flavorful vegetables, it’s perfect for family dinners or meal prep. This easy, oven-baked recipe is sure to become a staple in your home. Whether you’re keto, low-carb, or just a fan of great food, this dish delivers on flavor and satisfaction. Give it a try tonight!
This recipe was fantastic!! Made half with mushrooms and other half without. So delicious! Thank you for sharing!