🥘 Chicken, Spinach, and Mushroom Low Carb Oven Dish
📖 Description
This low-carb oven dish is a comforting, cheesy, protein-packed meal that’s perfect for dinner any day of the week. Juicy chicken breasts are layered with fresh spinach, earthy mushrooms, and melty mozzarella cheese—seasoned with savory herbs and baked to perfection. It’s keto-friendly, gluten-free, and totally satisfying!
📝 Ingredients
- 6 thin-sliced chicken breasts
- 1 small bag fresh baby spinach
- 1 cup sliced mushrooms (white or cremini work great)
- 8 oz shredded mozzarella cheese
- 1 dash black pepper
- 1 dash herb and garlic seasoning (or Italian seasoning as a sub)
- Optional: 1–2 tablespoons olive oil or butter for sautéing
🍳 Instructions
- Preheat Oven:
Preheat your oven to 375°F (190°C). - Prep Chicken:
Season chicken breasts with pepper and herb & garlic seasoning. Set aside. - Sauté Veggies (Optional but recommended):
In a skillet over medium heat, add a little olive oil or butter. Sauté sliced mushrooms for 2–3 minutes until slightly tender. Add spinach and cook until wilted (about 1–2 minutes). - Layer the Dish:
- In a greased baking dish, layer the spinach and mushrooms on the bottom.
- Place seasoned chicken breasts on top.
- Sprinkle mozzarella cheese evenly over the top.
- Bake:
Bake uncovered for 25–30 minutes, or until chicken is cooked through (internal temp of 165°F / 74°C) and cheese is golden and bubbly. - Serve & Enjoy:
Let it cool for 5 minutes, then serve with a side salad or some cauliflower rice if you like.
💡 Tips
- Use pre-cooked chicken if you’re short on time—just reduce baking time to about 15 minutes.
- Add a touch of cream or cream cheese under the chicken for a richer sauce.
- Want more flavor? Sprinkle some parmesan or crushed red pepper before baking.
- Substitute mozzarella with provolone or gouda for variety.
🍽️ Servings
This recipe serves about 4–6 people, depending on portion size.
🧮 Nutritional Info (Per Serving – Approximate)
- Calories: ~320
- Protein: ~38g
- Fat: ~18g
- Carbs: ~4–5g
- Fiber: ~1g
- Sugar: ~2g
(May vary depending on cheese brand and exact portions used.)
✅ Health Benefits
- High in Protein: Great for muscle maintenance and satiety.
- Low Carb: Ideal for keto, diabetic, or weight-loss diets.
- Spinach & Mushrooms: Rich in iron, fiber, and antioxidants.
- Calcium Boost: Thanks to all that cheesy goodness!
❓ Q & A
Q: Can I make this dish ahead of time?
A: Yes! Assemble it ahead of time and refrigerate for up to 24 hours before baking.
Q: Can I freeze it?
A: You can freeze it before baking. Thaw overnight in the fridge and bake as usual.
Q: What other veggies work in this dish?
A: Zucchini, bell peppers, or kale make great additions or substitutions.
Q: Can I make it dairy-free?
A: Yes—swap mozzarella with a dairy-free cheese alternative or omit cheese entirely and drizzle with olive oil.
Would you like a printable or sharable version of this? Or maybe a photo-style recipe card? Let me know! 😊