Here’s a low-carb version of Chicken, Spinach, and Mushroom Oven Dish that’s creamy, flavorful, and keto-friendly. It eliminates heavy carb sources while keeping the dish hearty and satisfying.
Ingredients
- 4 boneless, skinless chicken breasts (or thighs)
- 2 tablespoons olive oil or butter
- Salt and black pepper, to taste
- 1 teaspoon garlic powder
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 cups mushrooms, sliced (white or cremini)
- 3 cups fresh spinach (or 1 ½ cups frozen, thawed, and drained)
- 1 cup heavy cream
- ½ cup chicken broth (or bone broth for added nutrition)
- ½ teaspoon Italian seasoning
- ½ teaspoon paprika
- 1 cup shredded mozzarella cheese
- ½ cup grated Parmesan cheese
- Optional: 1 teaspoon xanthan gum (to thicken sauce, if desired)
- Optional garnish: Chopped fresh parsley or basil
Instructions
1. Prepare the Chicken:
- Preheat your oven to 375°F (190°C).
- Season the chicken breasts with salt, pepper, garlic powder, and paprika.
- Heat the olive oil or butter in a large oven-safe skillet over medium-high heat.
- Sear the chicken for 3-4 minutes on each side until golden brown. Remove and set aside. The chicken does not need to be fully cooked yet.
2. Cook the Vegetables:
- In the same skillet, add the diced onion and sauté for 2-3 minutes until softened.
- Stir in the minced garlic and cook for an additional minute.
- Add the sliced mushrooms and cook for 5-6 minutes until their moisture has evaporated and they are lightly browned.
- Stir in the spinach and cook until just wilted.
3. Make the Low-Carb Sauce:
- Reduce the heat to medium and pour in the chicken broth, scraping up any browned bits from the bottom of the skillet.
- Stir in the heavy cream and Italian seasoning. Let the mixture simmer for 2-3 minutes.
- For a thicker sauce, sprinkle in xanthan gum a little at a time, whisking constantly until the sauce thickens.
4. Assemble the Dish:
- Return the chicken to the skillet, nestling it into the sauce and vegetables.
- Sprinkle the mozzarella and Parmesan cheese over the chicken and sauce.
5. Bake:
- Transfer the skillet to the oven and bake for 20-25 minutes, or until the chicken is fully cooked (internal temperature of 165°F/74°C) and the cheese is golden and bubbly.
6. Garnish and Serve:
- Let the dish rest for 5 minutes. Garnish with fresh parsley or basil if desired.
- Serve on its own or alongside low-carb sides like cauliflower rice, zucchini noodles, or roasted vegetables.
Tips:
- For extra fat (keto-friendly): Add a tablespoon of cream cheese or a dollop of sour cream to the sauce for richness.
- Dairy-free option: Substitute heavy cream with unsweetened coconut cream and use dairy-free cheese.
- Make it spicy: Add a pinch of red pepper flakes for heat.
This Low-Carb Chicken, Spinach, and Mushroom Oven Dish is a deliciously creamy meal that satisfies while staying within your low-carb goals. Enjoy! 🥗🍄🍗
