CHICKEN SPINACH AND MUSHROOM LOW CARB OVEN

🍗🍄 Mediterranean Chicken, Spinach & Mushroom (Low-Carb Oven Bake)

Description

This Mediterranean Chicken, Spinach & Mushroom Oven Bake is a low-carb, high-protein dish made with tender chicken, earthy mushrooms, and vibrant spinach, all baked in olive oil, garlic, and herbs. It’s naturally gluten-free, keto-friendly, and packed with anti-inflammatory Mediterranean flavors — ideal for weight-conscious and clean eating.

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🛒 Ingredients

• 1½ lb (700 g) boneless, skinless chicken breasts or thighs

• 3 tbsp extra-virgin olive oil

• 10 oz (280 g) mushrooms, sliced (button or cremini)

• 3 cups fresh spinach

• 1 small onion, thinly sliced

• 4 cloves garlic, minced

• 1 tsp dried oregano

• 1 tsp paprika

• ½ tsp thyme or rosemary

• ½ tsp ground black pepper

• Salt to taste

• Juice of ½ lemon

Optional Mediterranean Add-Ins

• ¼ cup sun-dried tomatoes (no sugar added)

• ¼ cup crumbled feta or grated mozzarella

• 2 tbsp Greek yogurt or cream (for creamy version)

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👩‍🍳 Instructions

1. Preheat Oven
   Preheat to 375°F (190°C). Lightly grease a baking dish with olive oil.

2. Season Chicken
   Pat chicken dry and season with salt, pepper, paprika, oregano, and thyme.

3. Layer Vegetables
   Spread onions and mushrooms evenly in the baking dish. Drizzle with 1 tbsp olive oil and sprinkle with garlic.

4. Add Chicken
   Place chicken on top of vegetables. Drizzle remaining olive oil over chicken.

5. Bake
   Cover loosely with foil and bake for 25 minutes.

6. Add Spinach
   Remove foil, scatter spinach over chicken and mushrooms. Return to oven uncovered for 10–15 minutes until chicken is cooked through and spinach is wilted.

7. Finish
   Drizzle with lemon juice. Add feta or cheese if using and bake 5 more minutes.

8. Rest & Serve
   Let rest 5 minutes before serving.

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🍽 Serving Suggestions (Low-Carb)

• Serve with roasted zucchini or cauliflower

• Pair with a Greek cucumber salad

• Spoon pan juices over chicken for extra flavor

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❓ Q & A

Q: Is this keto-friendly?
A: Yes! It’s naturally low-carb and keto-approved.

Q: Can I use frozen spinach?
A: Yes — thaw and squeeze out excess water before adding.

Q: Can I make this creamy without heavy cream?
A: Absolutely — Greek yogurt adds creaminess with less fat.

Q: How do I store leftovers?
A: Refrigerate in an airtight container for up to 3 days.

Q: Can I use chicken thighs instead of breasts?
A: Yes — thighs stay extra juicy and flavorful.