🍗 Chicken Spinach & Mushroom Low-Carb Oven Dish
Mediterranean-Style, Creamy & Healthy
This Chicken Spinach and Mushroom Low-Carb Oven Dish is a cozy Mediterranean-inspired meal that’s rich in flavor yet light on carbs. Juicy baked chicken is surrounded by earthy mushrooms, tender spinach, garlic, olive oil, and a light creamy sauce—perfect for weeknights, meal prep, or a healthy family dinner.
🕒 Prep & Cook Time
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Prep: 10 minutes
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Bake: 30–35 minutes
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Total: 45 minutes
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Serves: 4
🧾 Ingredients
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4 chicken breasts or boneless chicken thighs
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Salt & black pepper, to taste
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1 tsp paprika
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1 tsp dried oregano or Italian seasoning
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2 tbsp extra-virgin olive oil
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250 g (9 oz) mushrooms, sliced
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3 cloves garlic, minced
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2 cups fresh spinach
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½ cup cooking cream or heavy cream
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¼ cup chicken broth
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¼ cup grated Parmesan cheese (optional)
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1 tsp Dijon mustard (optional)
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1 tbsp lemon juice
Optional Toppings:
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Mozzarella or feta cheese
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Fresh parsley or basil
👩🍳 Instructions
1️⃣ Preheat & Season
Preheat oven to 200°C / 400°F.
Season chicken with salt, pepper, paprika, and oregano.
2️⃣ Sauté the Vegetables
Heat olive oil in a skillet over medium heat.
Sauté mushrooms for 4–5 minutes until lightly golden. Add garlic and cook 30 seconds.
3️⃣ Build the Sauce
Stir in cream, chicken broth, Dijon (if using), lemon juice, and Parmesan. Simmer 2–3 minutes until slightly thickened. Add spinach and cook until wilted.
4️⃣ Assemble the Dish
Place seasoned chicken in a baking dish. Pour spinach-mushroom sauce over the chicken.
5️⃣ Bake
Bake uncovered for 30–35 minutes, until chicken is cooked through and sauce is bubbling.
6️⃣ Serve
Garnish with fresh herbs and serve hot.
🌿 Mediterranean Low-Carb Notes
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High protein, low carbs for steady energy
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Olive oil & herbs for heart-healthy fats
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Leafy greens & mushrooms add fiber and nutrients
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Cream used in moderation for balance
❓ Q & A
Q: Can I make this dairy-free?
A: Yes. Use coconut cream or cashew cream and skip the cheese.
Q: Is this keto-friendly?
A: Yes! Use heavy cream and thighs instead of breasts for higher fat.
Q: Can I prepare this ahead of time?
A: Absolutely. Assemble the dish, cover, and refrigerate up to 24 hours before baking.
Q: How do I know when the chicken is done?
A: Internal temperature should reach 75°C / 165°F.
Q: What can I serve with this low-carb dish?
A: Cauliflower rice, zucchini noodles, or a simple Mediterranean salad.
