🍗 Chicken Spinach & Mushroom Low-Carb Oven Dish
Mediterranean • Keto-friendly • High-protein • Comforting
⭐ Ingredients (4 servings)
For the chicken
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2–3 chicken breasts, cut into bite-sized cubes
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1 tbsp olive oil
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1 tsp garlic powder
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1 tsp paprika
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½ tsp dried oregano
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Salt & black pepper
For the sauce + veggies
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2 cups fresh spinach
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1 cup mushrooms, sliced
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1 small onion, chopped (optional)
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3–4 garlic cloves, minced
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¾ cup Greek yogurt or ½ cup cream (Mediterranean option: yogurt for lighter)
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½ cup shredded mozzarella or grated Parmesan
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¼ cup chicken broth
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1 tbsp olive oil
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½ tsp thyme or oregano
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Salt & pepper to taste
Optional Mediterranean toppings
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A few cherry tomatoes
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Fresh parsley
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Extra Parmesan
🍽️ Instructions
1️⃣ Preheat
Heat oven to 200°C (400°F).
2️⃣ Sauté the chicken
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Heat 1 tbsp olive oil in a large skillet.
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Season chicken with garlic powder, paprika, oregano, salt, and pepper.
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Sauté for 5–6 minutes until lightly browned (doesn’t need to be fully cooked).
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Transfer to a baking dish.
3️⃣ Cook the veggies
In the same pan:
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Add 1 tbsp olive oil.
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Sauté onions (if using) for 1 minute.
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Add mushrooms and garlic; cook until soft.
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Add spinach and cook until wilted.
4️⃣ Make the creamy Mediterranean sauce
Stir in:
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Greek yogurt OR cream
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Chicken broth
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Thyme/oregano
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Salt & pepper
Mix until creamy.
(If using yogurt, keep heat low to prevent curdling.)
5️⃣ Assemble
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Pour the spinach–mushroom sauce over the chicken.
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Sprinkle mozzarella or Parmesan on top.
6️⃣ Bake
Bake 18–22 minutes, until bubbly, golden, and chicken is fully cooked.
7️⃣ Serve
Finish with fresh parsley or cherry tomatoes.
Serve on its own (low-carb) or with:
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Cauliflower rice
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Zucchini noodles
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A simple Mediterranean salad
🌿 Mediterranean Variations
➤ With sun-dried tomatoes
Add ¼ cup chopped sun-dried tomatoes for a deeper Mediterranean flavor.
➤ With artichokes
Add ½ cup jarred artichoke hearts.
➤ With feta
Replace mozzarella with ½ cup crumbled feta for a tangier flavor.
