High-Protein Keto Chicken Spinach & Mushroom Bake
High-Protein Keto Chicken Spinach & Mushroom Bake
Chicken, spinach, and mushrooms under melted cheese — low carb, sugar-free, and ready in 45 minutes
This high-protein keto chicken spinach and mushroom bake starts on the stove and finishes in one glass dish. Seared chicken pieces sit in a creamy garlic sauce with wilted spinach and browned mushrooms, then get a blanket of mozzarella. Each serving delivers 38 g of protein and 4 g net carbs.
Low carb, sugar-free, and weeknight-fast.
Why you’ll love this bake
- 38g protein per serving
- Only 4g net carbs
- No pasta or flour sauce
- Ready in about 45 minutes
- Golden cheese and browned chicken
- Great for leftovers
Health notes
- High protein: Chicken breast or thighs plus cheese carry the macros.
- Low carb: Spinach and mushrooms replace a pasta or rice base.
- Sugar-free: No canned cream soups with hidden sugar.
- One pan: Sear, sauce, then bake in the same dish if you use oven-safe cookware.
Key element — dry the spinach
Squeeze thawed or sautéed spinach well. Extra water turns the sauce thin and keeps the cheese from browning like the photo.
Ingredients
Bake (6 servings)
- 2 lb (900g) boneless chicken breasts, cut into chunks
- 8 oz (225g) mushrooms, sliced
- 10 oz (280g) frozen spinach, thawed and squeezed dry
- 2 Tbsp olive oil or butter
- 3 cloves garlic, minced
- 4 oz cream cheese, softened
- ½ cup heavy cream
- ½ cup chicken broth
- 1 cup shredded mozzarella
- ½ cup grated Parmesan
- 1 tsp Italian seasoning
- ½ tsp salt
- ½ tsp black pepper
Swaps
- Higher protein: Use chicken breast and extra Parmesan on top.
- Thighs: Boneless thighs stay juicier if you prefer dark meat.
- Fresh spinach: Wilt 12 oz fresh leaves, then squeeze dry.
- Dairy-light: Use half cream and half extra broth.
Instructions
| 1 | Sear the chicken. Heat the oven to 375°F (190°C). Season chicken with salt, pepper, and Italian seasoning. Sear in oil until golden on both sides, 4–5 minutes. Transfer to a 9×13-inch baking dish. |
| 2 | Cook the vegetables. In the same skillet, brown the mushrooms. Add garlic for 30 seconds, then the squeezed spinach. Stir until dry. |
| 3 | Make the sauce. Lower the heat. Stir in cream cheese, cream, broth, and half the Parmesan until smooth. Pour over the chicken and tuck the vegetables around the pieces. |
| 4 | Bake. Top with mozzarella and remaining Parmesan. Bake 22–28 minutes until the chicken is cooked through and the cheese is browned in spots. Rest 5 minutes. |
Pro tips
- Don’t crowd the skillet or the mushrooms steam instead of brown.
- Cut chicken into even chunks so they finish together.
- If the sauce looks thin, simmer it 2 minutes before pouring.
- Broil 1–2 minutes at the end for extra color on the cheese.
- Leftovers reheat better than most creamy bakes.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 410 |
| Protein | 38g |
| Net carbohydrates | 4g |
| Total carbohydrates | 6g |
| Fiber | 2g |
| Total fat | 26g |
| Sodium | 620mg |
Estimates based on chicken breast, spinach, mushrooms, cream cheese, and mozzarella, divided into 6 servings. Exact numbers vary with chicken cut and cheese amounts.
Variations
Bacon
Scatter cooked bacon over the cheese before baking.
Sun-dried tomato
Stir in ¼ cup chopped sugar-free sun-dried tomatoes.
Artichoke
Add a cup of drained artichoke hearts with the spinach.
Spicy
Add red pepper flakes or sliced jalapeño.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Cover tightly |
| Freezer | Up to 2 months | Thaw overnight, then reheat |
| Reheat | Oven 325°F | Cover until hot, then uncover to re-crisp cheese |
FAQ
Test your knowledge
5 quick questions about this chicken spinach bake
1. Protein per serving?
2. Net carbs per serving?
3. Why squeeze the spinach?
4. About how long does this take?
5. Best way to store leftovers?
