Low Carb Chicken Spinach & Mushroom Bake

Recipe at a Glance

Yield:

• 4 servings (one 6–8 oz chicken breast per serving)

• Prep: 30 minutes (including sautéing)
• Bake: 35–40 minutes at 190°C / 375°F
• Resting: 5–10 minutes before serving

• Approx. 400–520 kcal per serving depending on chicken size and cheese
• Approx. 3–6g net carbs per serving when using full-fat dairy

• Use a 9x13-inch (23x33 cm) baking dish or equivalent casserole
• Digital meat thermometer recommended — remove at 74°C / 165°F internal temp
• Cast-iron skillet preferred for faster, even sautéing and fond development

• Pound chicken breasts to even thickness (about 1.5–2 cm) so bake time is uniform
• Sauté mushrooms until deeply browned to concentrate flavor and reduce liquid
• Wilt and squeeze spinach to avoid excess moisture; reserve small amount of liquid for thinning if mixture is too thick

• Broil 2–3 minutes at end for a golden cheese crust, watching closely
• Allow 5–10 minutes rest so juices redistribute and filling sets for cleaner slices

Ingredients (detailed)

Primary ingredients with notes and weights:

• 900 g (about 2 lb) boneless skinless chicken breasts — trim fat and optionally butterfly or pound to even thickness
• 200 g (about 7 oz) fresh spinach — baby or mature leaves both work; if using frozen, thaw and squeeze dry
• 250 g (about 8–9 oz) mushrooms — cremini or white button, sliced ¼-inch thick for even cooking
• 120 g (4 oz) cream cheese — full fat for best texture; soften to room temperature
• 120 ml (½ cup) heavy cream — use heavy cream or half-and-half for lighter option
• 60 g (⅔ cup) grated Parmesan or Pecorino — reserve 30 g for topping
• 2 large cloves garlic, minced — or 1 tsp garlic powder if needed
• 1 small onion or 2 shallots, finely diced — optional but adds sweetness
• Olive oil or butter for sautéing — 2 tbsp
• Salt and freshly ground black pepper to taste
• Optional: 1 tsp Dijon mustard, ¼ tsp nutmeg, chopped fresh thyme or parsley — for brightness and depth

• Bring dairy to room temperature to prevent lumps when combining with hot vegetables
• If breasts are large, halve or butterfly then roll or layer to keep even thickness and shorter bake time
• Dry mushrooms thoroughly on paper towels before sautéing to promote browning rather than steaming

• Use a kitchen scale for precise portions and consistent nutrition estimates
• Avoid starchy add-ins (breadcrumbs, corn) to keep net carbs low; use almond flour sparingly if a binder is needed

Substitutions, Add-ins & Dietary Notes

Protein swaps:

• Turkey breasts: use in a 1:1 ratio and reduce bake time slightly if thinner
• Thighs (boneless): increase bake time and expect slightly higher fat and calories; test internal temp

• For dairy-free: replace cream cheese with full-fat coconut cream blended with 1 tbsp tapioca or xanthan to thicken — expect coconut flavor
• Lower-fat option: use light cream or half-and-half plus an extra 1 tbsp cream cheese to maintain body

• Almond flour: use 1–2 tbsp to tighten filling without adding carbs like breadcrumbs
• Cheese topping: swap Parmesan for shredded mozzarella for stretch; use 30 g Parmesan for sharpness

• Replace chicken with thick slices of grilled eggplant or zucchini layered with the mushroom-spinach mixture and bake until vegetables are tender; increase bake time and check texture

• Taste the combined filling before assembling; cheeses and cream can be salty, so omit added salt until after tasting
• Add acid (1 tsp lemon juice) at the end to brighten if mixture tastes flat

• To reduce carbs further, increase vegetable-to-cheese ratio and use less cream; to increase calories for higher energy needs, add additional cheese or a drizzle of olive oil on top

Gathering Ingredients & Mise en Place

Sequence and workstation setup:

• Preheat oven to 190°C / 375°F and position rack in the center
• Arrange ingredients in the order of use: chicken, mushrooms, garlic/onion, spinach, cheeses, cream
• Set out a 9x13-inch baking dish, skillet, measuring tools, spatula, and digital thermometer

• Trim any silver skin and excess fat; butterfly thick breasts horizontally or pound between plastic wrap to about 1.5–2 cm thickness for even baking
• Pat chicken dry with paper towels to promote searing color during a brief pre-sauté or to reduce moisture release during baking

• Slice mushrooms evenly to maximize surface browning; reserve stems for stock if desired
• Roughly chop or leave baby spinach whole depending on texture preference; if using mature spinach, remove thick stems

• Soften cream cheese at room temperature to enable smooth mixing; grate fresh Parmesan and reserve a bit for topping
• Measure spices and salt into a small ramekin for quick seasoning while cooking

• Have paper towels and a sieve ready to remove excess spinach liquid
• Keep a small ladle or spoon to skim fat or excess liquid from the sauté pan to avoid a watery bake

Preparation Steps — Sautéing & Mixing

Step 1 — Brown the mushrooms:

• Heat 2 tbsp olive oil or butter over medium-high heat until shimmering
• Add sliced mushrooms in a single layer; avoid overcrowding to allow browning
• Cook 6–10 minutes, stirring occasionally, until deep golden and most liquid has evaporated; season lightly with salt halfway through to draw moisture

• Push mushrooms to one side of the pan and add a little more fat if needed; add diced onion/shallot and cook until translucent, 3–4 minutes
• Add minced garlic and cook 30–45 seconds until fragrant, then add spinach in batches
• Wilt spinach until just collapsed, about 2–3 minutes; transfer mushroom-spinach mixture to a bowl and press through a sieve or squeeze with a towel to remove excess liquid

• In a bowl, combine softened cream cheese, 120 ml heavy cream, 60 g grated Parmesan, optional 1 tsp Dijon, ¼ tsp nutmeg, and pepper
• Fold in the drained mushroom-spinach mixture; taste and adjust salt (remember cheese adds salt)
• If mixture feels too thick to spread, add 1–2 tbsp cream or reserved pan juices to loosen

• Option A — Layered casserole: lightly oil baking dish, arrange pounded breasts in a single layer, spoon filling over each breast and spread evenly
• Option B — Roll-ups: spread filling on butterflied breasts, roll and secure with toothpicks; place seam side down in dish
• Option C — Shredded variant: poach or roast chicken, shred, then mix with filling and transfer to dish for a layered bake

• Work quickly once chicken is patted dry to avoid surface moisture; preheat oven beforehand so assembly-to-oven time is minimal
• Reserve 30 g grated Parmesan for topping; scatter evenly before baking for a crisp finish

Cooking Process & Oven Handling

Baking temperature and timing:

• Preheat oven to 190°C / 375°F and bake uncovered for 25–30 minutes if breasts are pounded thin
• For thicker breasts or roll-ups, bake 35–40 minutes until internal temperature reaches 74°C / 165°F

• If filling releases liquid, tilt the dish and spoon off excess before the final 10 minutes to allow surface to set
• Use foil tent for the first 20 minutes for very thick breasts to prevent top over-browning; remove foil for the last 10–15 minutes

• If topping isn’t browned, place under broiler 2–4 minutes until golden — watch constantly to prevent burning

• Reduce convection oven temperature by 15–20°C (25–35°F) and shorten time slightly; monitor internal temp closely

• Insert digital thermometer into thickest part of chicken; target 74°C / 165°F. If cheese filling reaches bubbling point but chicken isn’t done, tent with foil and continue baking
• Let rest 5–10 minutes after removing from oven to firm the filling, making slicing neater and preserving juiciness

Serving Suggestions, Sides & Storage

Serving suggestions for texture and contrast:

• Serve immediately with a crisp vegetable side like roasted asparagus or sautéed green beans to add crunch
• A light, acidic salad (arugula with lemon vinaigrette) cuts the richness of the creamy filling
• For keto-friendly starchy texture, pair with cauliflower mash or riced cauliflower lightly buttered

• Slice across the grain for breasts or present roll-ups whole for a cleaner presentation
• Spoon any pan juices over the chicken for extra moisture, but avoid pouring excess liquid that will dilute the topping

• Cool to room temperature no more than 2 hours after baking, then refrigerate in an airtight container up to 3–4 days
• To reheat, cover with foil and warm at 160°C / 325°F for 15–20 minutes until internal temp reaches 74°C / 165°F; remove foil and broil 1–2 minutes to refresh crust

• Freeze cooled portions in single-serve airtight containers or vacuum-seal bags up to 3 months
• Thaw overnight in refrigerator and reheat covered in oven at 160°C / 325°F until heated through; avoid microwave for best texture

• Assemble filling and blanch spinach ahead; sauté mushrooms and store separately to speed final assembly
• Scale up by multiplying ingredient weights; use larger baking pan and check internal temperatures when increasing batch size

FAQs

Q: How to prevent watery filling from spinach and mushrooms?
A:

• Sauté mushrooms until well browned to evaporate liquid; wilt spinach separately and squeeze thoroughly in a towel or press through a sieve to remove excess moisture before combining with cream mixture

• Yes — prepare the filling and chicken, refrigerate assembled dish up to 24 hours, then bake; allow an extra 5–10 minutes of bake time if assembling cold from fridge

• Target 74°C / 165°F in the thickest part of the chicken. If cheese is bubbling but chicken hasn't reached temp, tent loosely with foil and continue baking

• Dairy-free: substitute cream cheese with a thick coconut cream blend thickened with a starch (xanthan or tapioca) and use nutritional yeast for savory flavor; expect coconut notes
• Lower-fat: use half-and-half and reduce cream cheese by 25–30%, but expect a slightly less creamy mouthfeel

• Reheat in oven at 160°C / 325°F covered for even heating, then remove cover and broil 1–2 minutes to re-crisp the top

• Frozen spinach: fully thaw and squeeze out all liquid; frozen mushrooms often release more water so thaw and pat dry then sauté longer to concentrate flavor

• Dust top with an additional 1–2 tbsp grated Parmesan and broil 2–3 minutes at the end; for extra crunch, mix 1 tbsp almond flour with cheese before sprinkling