Chicken Spinach & Mushroom Low-Carb Oven Dish

A flavorful, protein-rich baked dinner that’s naturally low in carbohydrates and easy to prepare in one baking dish.

Servings

4 servings

Ingredients

For the chicken

4 boneless, skinless chicken breasts (or 6 chicken thighs)
1½ tbsp olive oil
1 tsp paprika
1 tsp garlic powder
1 tsp dried Italian seasoning
½ tsp salt
½ tsp black pepper

For the vegetables

8 oz (225 g) mushrooms, sliced
4 cups fresh spinach
1 small onion, finely sliced
3 cloves garlic, minced
1 tbsp olive oil
¼ tsp salt
¼ tsp black pepper

Optional creamy topping

½ cup heavy cream
½ cup grated mozzarella cheese
¼ cup grated Parmesan cheese

Instructions

1. Preheat the oven

Preheat oven to 400°F (200°C).

2. Season the chicken

Combine olive oil, paprika, garlic powder, Italian seasoning, salt, and pepper. Rub over the chicken and set aside.

3. Prepare the vegetable base

In a large baking dish:

Spread the onions and mushrooms evenly.
Drizzle with olive oil.
Sprinkle with salt and pepper.

Place in the oven for 10 minutes to begin softening.

4. Add spinach

Remove the dish from the oven and add the spinach. It may look like a lot, but it will wilt significantly during baking.

5. Arrange the chicken

Place the seasoned chicken on top of the vegetables.

6. Add the creamy layer (optional)

For a richer casserole-style dish:

Pour heavy cream around the chicken.
Sprinkle mozzarella and Parmesan over the top.

7. Bake

Bake for 25–30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).

8. Rest and serve

Allow the dish to rest for 5 minutes before serving.

Nutrition (Approximate, without creamy topping)

Per serving:

Calories: 260–320
Protein: 35–40 g
Net carbs: 4–6 g
Fat: 10–14 g

Nutrition (With creamy topping)