CHICKEN SPINACH AND MUSHROOM LOW CARB OVEN DISH

This Chicken Spinach and Mushroom Low-Carb Oven Dish is a creamy, cheesy, and protein-rich casserole loaded with tender chicken, sautéed mushrooms, fresh spinach, and a flavorful garlic cream sauce. It’s perfect for a healthy weeknight dinner and naturally low in carbohydrates.

Yield: 6 servings

Prep Time: 20 minutes

Cook Time: 35–40 minutes

Total Time: 1 hour

Difficulty: Easy

Ingredients
For the Chicken
2 lbs (900 g) boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
1 tablespoon olive oil
1 teaspoon paprika
1 teaspoon Italian seasoning
1 teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon black pepper
1 teaspoon salt
For the Vegetables
8 oz (225 g) mushrooms, sliced
4 cups fresh baby spinach
1 small onion, finely diced
3 cloves garlic, minced
1 tablespoon butter
Cream Sauce
1 cup heavy cream
4 oz (115 g) cream cheese, softened
½ cup chicken broth
½ cup grated Parmesan cheese
1 teaspoon Dijon mustard
½ teaspoon dried thyme
¼ teaspoon crushed red pepper flakes (optional)
Cheese Topping
1½ cups shredded mozzarella cheese
¼ cup grated Parmesan cheese
Garnish
Fresh parsley, chopped
Fresh basil (optional)
Instructions
Step 1: Prepare the Oven
Preheat the oven to 375°F (190°C).
Lightly grease a 9×13-inch baking dish.
Step 2: Season the Chicken

In a large bowl, toss the chicken with:

Olive oil
Paprika
Italian seasoning
Garlic powder
Onion powder
Salt
Black pepper
Step 3: Brown the Chicken
Heat a large skillet over medium-high heat.
Cook the chicken for 4–5 minutes, just until lightly browned.
It does not need to be fully cooked.
Transfer the chicken to the prepared baking dish.
Step 4: Cook the Vegetables

Using the same skillet:

Melt the butter.
Add the onions and cook for 3–4 minutes.
Stir in the mushrooms and cook until their moisture has evaporated (about 5 minutes).
Add the garlic and cook for 30 seconds.
Add the spinach and cook just until wilted (about 2 minutes).

Spread the vegetable mixture over the chicken.

Step 5: Make the Cream Sauce

In a saucepan over medium heat, combine:

Heavy cream
Cream cheese
Chicken broth
Parmesan cheese
Dijon mustard
Thyme
Red pepper flakes (if using)

Whisk until the sauce is smooth and creamy, about 3–5 minutes.

Pour the sauce evenly over the chicken and vegetables.

Step 6: Add the Cheese

Sprinkle evenly with:

Mozzarella cheese
Parmesan cheese
Step 7: Bake

Bake uncovered for 30–35 minutes, or until:

The cheese is melted and golden.
The sauce is bubbling.
The chicken reaches an internal temperature of 165°F (74°C).
Step 8: Rest & Serve

Let the casserole rest for 5–10 minutes before serving.

Garnish with chopped parsley or basil.

Serving Suggestions

Serve with:

Cauliflower rice
Roasted broccoli
Steamed green beans
Zucchini noodles
Garlic butter asparagus
Mixed green salad
Roasted Brussels sprouts
Tips for Success
Brown the chicken before baking for extra flavor.
Avoid overcooking the spinach—it will continue cooking in the oven.
Freshly grate the Parmesan for the smoothest sauce.
Allow the casserole to rest before serving so the sauce thickens slightly.
For a crispier cheese topping, broil for the last 2–3 minutes, watching carefully.
Storage
Refrigerator

Store in an airtight container for up to 4 days.

Freezer

Freeze in a freezer-safe container for up to 2 months.

Reheating
Oven: 350°F (175°C) for 15–20 minutes
Microwave: 1–2 minutes per serving
Air Fryer: 350°F (175°C) for 5–7 minutes
Nutrition (Approximate Per Serving)
Calories: 430
Protein: 40 g
Carbohydrates: 7 g
Net Carbohydrates: 5 g
Fat: 27 g
Saturated Fat: 13 g
Fiber: 2 g
Sugar: 3 g
Cholesterol: 145 mg
Sodium: 690 mg

Nutrition values are approximate and will vary depending on the exact ingredients used.

Nut Information

Contains Peanuts: ❌ No

Contains Tree Nuts: ❌ No

This recipe is naturally nut-free.

Allergens Present
Milk (cream, cream cheese, mozzarella, Parmesan)
Mustard (Dijon mustard)
Nut Allergy Note

Although the recipe contains no peanuts or tree nuts, always check the labels of cream cheese, shredded cheese, chicken broth, and seasonings for potential cross-contact if preparing the dish for someone with a severe nut allergy.

Questions & Solutions (Q&S)

Q1: Can I use chicken thighs instead of chicken breasts?
Yes. Boneless, skinless chicken thighs are juicier and work wonderfully in this recipe.

Q2: Can I make this dairy-free?
Yes. Use dairy-free cream cheese, plant-based heavy cream, and dairy-free mozzarella and Parmesan alternatives.

Q3: Is this recipe keto-friendly?
Yes. With approximately 5 g net carbs per serving, it’s suitable for most low-carb and ketogenic diets.

Q4: Can I prepare it ahead of time?
Yes. Assemble the casserole up to 24 hours in advance, cover, refrigerate, and bake when ready.

Q5: Can I add more vegetables?
Absolutely. Broccoli florets, zucchini, bell peppers, kale, or cauliflower are excellent additions.

Q6: Why is my sauce too thin?
The mushrooms and spinach release moisture while cooking. Sauté the mushrooms until most of their liquid evaporates, and let the casserole rest for 5–10 minutes after baking.

Q7: Can I freeze leftovers?
Yes. Cool completely, portion into airtight containers, and freeze for up to 2 months. Thaw overnight in the refrigerator before reheating.

Q8: What other cheeses can I use?
Monterey Jack, provolone, Gruyère, Gouda, or white cheddar all melt well and add great flavor.

Q9: Can I make this spicy?
Yes. Add extra crushed red pepper flakes, diced jalapeños, cayenne pepper, or a drizzle of hot sauce.

Q10: What side dishes go well with this casserole?
It pairs perfectly with cauliflower mash, roasted asparagus, sautéed green beans, zucchini noodles, roasted Brussels sprouts, a fresh garden salad, or garlic butter mushrooms for a complete low-carb meal.