Keto Chicken, Spinach & Mushroom Oven Dish
Low Carb | High Protein | Diabetic-Friendly | Low WW SmartPoints
This Creamy Keto Chicken, Spinach, and Mushroom Bake is a wholesome oven dish packed with rich flavors and satisfying textures. It’s perfect for weeknight dinners, meal prep, or any time you’re craving comfort food without the carb crash. Made with lean chicken breast, fresh baby spinach, earthy mushrooms, and a keto-approved creamy cheese sauce, it’s not only low in carbs, but also gluten-free, grain-free, and diabetic-safe.
By using real ingredients like garlic, olive oil, cream cheese, and shredded mozzarella, this recipe delivers restaurant-quality taste while staying within your keto macros. It’s high in protein, moderate in fat, and low in net carbs, making it ideal for those aiming for weight loss, stable blood sugar, or a low glycemic index lifestyle. With just 6–7 net carbs per serving, it fits easily into your daily goals.
Additionally, this recipe is adaptable — whether you’re cooking for picky eaters, meal prepping for the week, or trying to stay on track with Weight Watchers SmartPoints, this dish has you covered.
✅ Ingredients (Serves 6)
For the Chicken:
- 1.5 lbs (680g) boneless, skinless chicken breasts, sliced into bite-sized chunks
- 1 tbsp olive oil
- 1 tsp paprika
- ½ tsp garlic powder
- ½ tsp onion powder
- ¼ tsp black pepper
- ¼ tsp salt
For the Veggies:
- 2 tbsp olive oil or butter
- 3 cups fresh baby spinach, roughly chopped
- 2 cups sliced mushrooms (white or cremini)
- 3 cloves garlic, minced
- ¼ cup chopped onion (optional)
For the Cream Sauce:
- 4 oz (115g) cream cheese, softened
- ¾ cup heavy cream
- ½ cup unsweetened almond milk (or more cream, if desired)
- 1 cup shredded mozzarella cheese
- ¼ cup Parmesan cheese, grated
- Salt and pepper, to taste
- ¼ tsp nutmeg (optional, enhances creamy sauces)
For Topping:
- ½ cup shredded mozzarella cheese
- Optional: 1 tbsp chopped parsley for garnish
🧑🍳 Instructions (Step-by-Step, Fully Explained)
1. Preheat the Oven:
Start by preheating your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish with olive oil or non-stick spray.
2. Season and Sear the Chicken:
In a large mixing bowl, toss the chicken breast pieces with paprika, garlic powder, onion powder, black pepper, and salt. Heat 1 tbsp olive oil in a skillet over medium-high heat. Sear the chicken on both sides until golden brown (about 2–3 minutes per side), but not fully cooked through — it will finish cooking in the oven.
Remove the chicken from the skillet and set aside in a bowl. Do not wipe the skillet clean — use the same one for the next step to retain flavor.
3. Sauté the Vegetables:
In the same skillet, add 2 tbsp olive oil or butter. Add chopped onion (if using), and sauté for 2–3 minutes until translucent. Add minced garlic and sliced mushrooms. Cook for 5–6 minutes until the mushrooms release their moisture and begin to brown.
Next, stir in the chopped spinach and cook until just wilted (1–2 minutes). Remove skillet from heat.
4. Make the Creamy Cheese Sauce:
In a medium saucepan over low heat, add the softened cream cheese and heavy cream. Stir continuously until the mixture is smooth and fully combined (don’t boil).
Add the almond milk and stir well. Next, mix in 1 cup shredded mozzarella, ¼ cup Parmesan, a pinch of nutmeg (optional), and salt and pepper to taste. Keep stirring until everything melts into a velvety sauce. The sauce should be creamy but pourable — if it’s too thick, add another splash of almond milk.
5. Assemble the Casserole:
In your prepared baking dish, layer the seared chicken pieces evenly across the bottom. Spread the sautéed mushroom, spinach, and garlic mixture on top of the chicken.
Then, pour the warm cheese sauce evenly over the top of everything. Use a spatula to spread it out and cover all corners.
6. Add Final Cheese Layer:
Sprinkle the remaining ½ cup mozzarella cheese evenly over the surface of the dish. This adds that golden, melty top layer that makes casseroles so irresistible.
7. Bake to Perfection:
Place the dish in the preheated oven and bake uncovered for 25–30 minutes, or until the top is bubbly and lightly golden, and the chicken is fully cooked through (internal temp should reach 165°F/74°C).
8. Rest Before Serving:
Remove from oven and let rest for 5–10 minutes before serving. This helps the sauce thicken slightly and flavors settle.
9. Garnish and Serve:
Sprinkle freshly chopped parsley on top (optional). Serve hot, alongside a green salad or steamed keto-friendly veggies like broccoli, zucchini, or asparagus.
10. Storage and Meal Prep:
Store leftovers in an airtight container in the refrigerator for up to 4 days. This dish also freezes well for up to 2 months. Reheat in a microwave or oven until warm throughout.
🥗 Nutrition Facts (Per Serving — Recipe Makes 6)
| Nutrient | Amount |
|---|---|
| Calories | ~390 kcal |
| Total Fat | 28g |
| Saturated Fat | 11g |
| Protein | 30g |
| Total Carbs | 7g |
| Dietary Fiber | 1g |
| Net Carbs | 6g |
| Sugars | 2g (no added sugar) |
| Sodium | ~410mg |
🧠 Estimated WW SmartPoints (per serving):
This dish is estimated at 4–6 WW SmartPoints per serving, depending on the plan:
- WW Blue/Purple: ~4 SP
- WW Green: ~6 SP
(Points vary with cheese and cream type — use low-fat dairy for fewer points if needed.)
💡 Why This Recipe Works for Keto & Diabetics
This recipe uses ingredients that are naturally low in carbohydrates and have a low glycemic index — meaning they won’t cause sudden spikes in blood sugar. Unlike traditional casseroles or pasta bakes, this one uses no flour, no breadcrumbs, no rice, and no processed soup mixes. The rich flavor comes from natural fats (olive oil, cheese), lean protein (chicken), and whole vegetables (spinach, mushrooms), which also provide fiber and micronutrients.
Cream cheese and almond milk give it that luscious creamy texture without needing starchy thickeners like flour or cornstarch.
For those managing diabetes or insulin resistance, this meal provides satiety, supports blood sugar stability, and fits easily into a low-carb or moderate-carb eating pattern.
🧀 Ingredient Swaps & Variations:
- Add heat: Include red pepper flakes or chopped jalapeño.
- Make dairy-free: Use dairy-free cream cheese, almond-based mozzarella, and coconut cream.
- Boost fiber: Add 1 tbsp of ground flaxseed or chia to the sauce.
- Make it vegetarian: Replace chicken with sautéed tofu or tempeh.
📝 Final Thoughts
This Keto Chicken, Spinach & Mushroom Oven Bake is everything you want in a healthy comfort food dish — warm, satisfying, cheesy, and nourishing. It’s ideal for people watching their carbs, calories, and blood sugar, but it doesn’t compromise on taste or texture.
Whether you’re following Keto, diabetic, WW, or low-carb eating — this recipe supports your lifestyle without feeling like a “diet” dish. You can proudly serve it to the whole family or pack it for your weekly lunch prep.