High-Protein Chicken Spinach & Mushroom Bake
High-Protein Keto Chicken Spinach & Mushroom Bake
Low carb • Sugar-free chicken spinach mushroom bake — 45 minutes, six servings
This is a high-protein keto chicken spinach and mushroom bake, not a pasta casserole. Seared chicken pieces sit in a cream-cheese sauce with spinach and mushrooms until the tops brown, like the glass dish in the photo. Forty-five minutes. No noodles, no flour, no sugar.
Six servings. Squeeze the spinach dry or the sauce thins.
Why you’ll love this bake
- 38g protein per serving — chicken and cheese
- 4g net carbs — spinach and mushrooms, no pasta
- About 45 minutes, one dish
- Gold-browned chicken tops, creamy spinach, mushrooms, like the photo
- No boxed mix, no sugar
- It stays thick if you dry the spinach
Health notes
- Protein: High. Chicken is the dish.
- Lower carb than a chicken-noodle bake: No pasta or flour. Close to keto-zero at 4g net.
- Six servings: Macros are per scoop, not the pan.
- Noodles or extra onion will jump the carbs. Keep the veg measured.
Key element — dry spinach, dry mushrooms, then brown the tops
Wet spinach floods the sauce. Squeeze it dry. Sauté the mushrooms until the pan is dry. Nestle seared chicken in the cream sauce and bake until the tops are gold, like the photo.
Ingredients
Bake (6 servings)
- 2 lb boneless chicken breasts, cut into chunks
- 10 oz frozen spinach, thawed and squeezed dry
- 8 oz mushrooms, sliced
- 4 oz cream cheese
- 1/2 cup heavy cream
- 1 cup shredded mozzarella
- 1/3 cup grated Parmesan
- 2 cloves garlic, minced
- 1 Tbsp olive oil or butter
- 1/2 tsp Italian seasoning
- Salt and black pepper
Swaps
- Thighs: Same 2 lb if you want a richer bite.
- Fresh spinach: 12 oz, wilted and squeezed dry.
- Pasta or flour: Skip them. That is how carbs jump.
Instructions
| 1 | Heat. Heat oven to 400 F (205 C). Season chicken with salt and pepper. Sear in oil 2 to 3 minutes per side until gold. Move to a plate. |
| 2 | Veg. Sauté mushrooms and garlic until the pan is dry. Stir in spinach and cook 1 minute. |
| 3 | Sauce. Lower heat. Stir in cream cheese, cream, Italian seasoning, and half the mozzarella until smooth. |
| 4 | Assemble. Spread the mix in a glass baking dish. Nestle the chicken on top. Sprinkle remaining mozzarella and Parmesan. |
| 5 | Bake. Bake 20 to 25 minutes until the chicken tops are gold and the sauce bubbles, like the photo. Rest 5 minutes. One sixth is one serving. |
Pro tips
- Squeeze the spinach hard. Extra water thins the sauce.
- Cook the mushrooms until dry. They release a lot of liquid.
- Sear the chicken first so the tops brown like the photo.
- Do not overbake. Pull it when the sauce bubbles and the tops are gold.
- Rest 5 minutes so the sauce thickens before you scoop.
Nutrition
| Nutrient | Per serving (1 of 6) |
|---|---|
| Calories | 410 |
| Protein | 38g |
| Net carbohydrates | 4g |
| Total carbohydrates | 6g |
| Fiber | 2g |
| Total fat | 26g |
| Sodium | 480mg |
Estimates with chicken, spinach, mushrooms, cream cheese, and mozzarella. Pasta or flour will raise carbs. This is a high-protein, lower-carb bake, close to keto-zero.
Variations
Bacon
Add 4 slices cooked chopped bacon with the mushrooms.
Jalapeño
Add 1 Tbsp minced jalapeño with the garlic.
Artichoke
Fold in 1/2 cup chopped artichoke hearts with the spinach.
Thighs
Swap the breasts for boneless thighs and add 5 minutes to the bake.
Storage
| Method | Time | Notes |
|---|---|---|
| Eat now | Best | After a 5-minute rest |
| Refrigerator | Up to 4 days | Reheat at 350 F until hot |
| Freezer | Up to 1 month | Thaw overnight. Reheat covered |
FAQ
Test your knowledge
5 quick questions about this bake
1. Protein per serving?
2. Net carbs per serving?
3. How many servings in the dish?
4. Why squeeze the spinach dry?
5. Why skip noodles and flour?
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