Quick Description:
This Chicken, Spinach, and Mushroom Low-Carb Oven Dish is a hearty and healthy meal that combines tender chicken, sautéed spinach, and earthy mushrooms, all baked in a creamy, cheesy sauce. Perfect for anyone following a low-carb, keto, or Mediterranean diet, this dish is rich in flavor, high in protein, and packed with nutrients — all while keeping carbs at bay.
Servings & Timing
- Servings: 4 servings
- Prep Time: 10 minutes
- Cook Time: 30-35 minutes
- Total Time: 40-45 minutes
Ingredients List
- 4 boneless, skinless chicken breasts (or thighs, if preferred)
- 2 cups fresh spinach, chopped
- 8 oz mushrooms, sliced
- 2 tablespoons olive oil (for sautéing)
- 1/2 cup heavy cream
- 1/2 cup grated Parmesan cheese
- 1 cup shredded mozzarella cheese
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt and pepper to taste
- 1 tablespoon butter (for greasing the pan)
Instructions
- Preheat the Oven:
Preheat the oven to 375°F (190°C). Grease a baking dish with butter or non-stick cooking spray and set aside. - Cook the Chicken:
Heat 1 tablespoon of olive oil in a skillet over medium heat. Season the chicken breasts with salt, pepper, and 1/2 teaspoon each of dried oregano and thyme. Sauté the chicken for 4-5 minutes per side, until golden brown and mostly cooked through. Remove from the pan and set aside. The chicken doesn’t need to be fully cooked at this stage as it will finish cooking in the oven. - Sauté the Spinach and Mushrooms:
In the same skillet, add the remaining olive oil. Sauté the sliced mushrooms over medium heat for about 5-7 minutes, or until tender and browned. Add the minced garlic and sauté for another minute until fragrant. Stir in the chopped spinach and cook for an additional 2-3 minutes until the spinach wilts. - Prepare the Sauce:
In a separate bowl, mix together the heavy cream, Parmesan cheese, and mozzarella cheese. Season with salt, pepper, and the remaining dried oregano and thyme. Stir well until the cheese is fully incorporated into the cream. - Assemble the Dish:
Place the sautéed spinach and mushrooms into the bottom of the greased baking dish. Lay the seared chicken breasts on top. Pour the creamy cheese sauce evenly over the chicken and vegetables. - Bake:
Place the dish in the preheated oven and bake for 20-25 minutes, or until the chicken is fully cooked and the cheese sauce is bubbling and golden brown on top. - Serve:
Remove from the oven and let it cool for a few minutes. Serve warm and enjoy!
Additional Notes
- Variations:
- You can use bone-in chicken thighs or legs for extra flavor, though it may take longer to cook.
- Add a squeeze of lemon juice before serving for a fresh and tangy touch.
- Low-Carb Substitutes:
- You can substitute the heavy cream with full-fat coconut milk for a dairy-free version.
- For more veggies, you can add zucchini or bell peppers to the mix.
Dietary Info (Per Serving)
- Calories: 400-450 kcal
- Fat: 27g
- Protein: 40g
- Carbs: 8-10g
- Fiber: 2-3g
- Net Carbs: 5-7g
FAQs
Q: Can I make this dish in advance?
Yes, you can prepare the dish up to the point of baking, cover it tightly with plastic wrap, and refrigerate it for up to 1 day. When ready to bake, just pop it in the oven and cook as directed.
