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Chicken Spinach & Mushroom Low-Carb Oven Dish

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Total Time: 50 minutes
Active Prep Time: 20 minutes
Cook Time: 30 minutes
Difficulty: Easy
Intensity: Low-Effort, Hands-Off Cooking
Servings: 4

Ingredients

For the Chicken & Vegetables:

  • 4 boneless, skinless chicken breasts (about 1.5 lbs / 680g), patted dry

  • 1 teaspoon kosher salt, divided

  • ½ teaspoon black pepper, divided

  • 1 tablespoon olive oil or avocado oil

  • 8 oz (225g) cremini or white mushrooms, sliced

  • 4 large cloves garlic, minced

  • 6 cups (about 180g) fresh baby spinach, loosely packed

For the Cream Sauce:

  • 1 cup (240ml) heavy cream or full-fat coconut milk for dairy-free

  • ½ cup (120ml) chicken broth

  • ⅓ cup (about 30g) grated Parmesan cheese (optional, omit for strict paleo)

  • 1 teaspoon Dijon mustard

  • 1 teaspoon dried thyme, or 1 tablespoon fresh thyme leaves

  • ½ teaspoon onion powder

  • Pinch of red pepper flakes (optional)

For Topping (Optional but Recommended):

  • ¾ cup (about 85g) shredded mozzarella cheese

  • 2 tablespoons grated Parmesan cheese

  • Fresh parsley or chives, chopped, for garnish

Instructions

1. Prep & Preheat (5 minutes):
Preheat your oven to 400°F (200°C). Season both sides of the chicken breasts with ½ teaspoon of salt and ¼ teaspoon of black pepper.

2. Sear the Chicken (10 minutes):
Heat the olive oil in a large, oven-safe skillet or braiser (like cast iron or stainless steel) over medium-high heat. Once hot, add the chicken breasts. Sear without moving for 4-5 minutes per side, until a deep golden-brown crust forms. The chicken will not be cooked through. Transfer the chicken to a clean plate. *If you don’t have an oven-safe skillet, you can sear in a regular pan and then transfer everything to a 9×13 inch baking dish.*

3. Sauté Aromatics (5 minutes):
In the same skillet, reduce heat to medium. Add the sliced mushrooms. Cook, stirring occasionally, for 4-5 minutes until they have released their moisture and started to brown. Add the minced garlic and cook for 1 more minute until fragrant. Add the spinach in batches, stirring until just wilted, about 2 minutes.

4. Make the Sauce (2 minutes):
Pour in the chicken broth to deglaze the pan, scraping up any browned bits from the bottom—this is flavor! Stir in the heavy cream, Dijon mustard, thyme, onion powder, remaining ½ teaspoon salt, ¼ teaspoon pepper, and red pepper flakes (if using). Let the sauce simmer for 1-2 minutes. Remove from heat. Stir in the ⅓ cup of Parmesan cheese until melted (if using).

5. Assemble & Bake (30 minutes):
Nestle the seared chicken breasts back into the skillet, spooning some sauce over the top. If using the mozzarella and extra Parmesan topping, sprinkle it evenly over the chicken and sauce.

Transfer the skillet to the preheated oven. Bake, uncovered, for 25-30 minutes, or until the chicken is cooked through (reaching an internal temperature of 165°F / 74°C) and the sauce is bubbly. If you want a more browned top, you can broil for the last 1-2 minutes, watching carefully.

6. Rest & Serve (5 minutes):
Remove the dish from the oven and let it rest for 5 minutes. This allows the sauce to thicken slightly and the chicken to reabsorb its juices. Garnish with fresh parsley or chives before serving.

Serving Suggestions:

  • Classic Low-Carb: Serve over cauliflower rice, mashed cauliflower, or zucchini noodles.

  • Keto-Friendly: This dish is perfect as-is. Add a side of roasted broccoli or a crisp green salad.

  • For Non Low-Carb Eaters: Spoon the chicken and creamy sauce over pasta, rice, or mashed potatoes.

Nutritional Information (Per Serving, estimated, without optional cheese topping):

  • Calories: ~520 kcal

  • Total Fat: 36g

  • Saturated Fat: 19g

  • Cholesterol: 205mg

  • Sodium: 950mg

  • Total Carbohydrates: 8g

  • Dietary Fiber: 2g

  • Net Carbs: 6g

  • Sugars: 3g

  • Protein: 42g

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