High-Protein Keto Chicken Spinach & Mushroom Bake
Seared chicken, spinach, and mushrooms under a creamy cheese top — ready in 45 minutes
This high-protein keto chicken spinach and mushroom bake fills a glass dish with seared chicken, wilted spinach, and sliced mushrooms in a cream-cheese sauce, then browns under mozzarella the way the photo shows. Each serving has 38 g of protein and 4 g net carbs.
Low carb, sugar-free, and one pan after the sear.
Why you’ll love this bake
- 38g protein per serving
- Only 4g net carbs
- Chicken, spinach, and mushrooms in one dish
- Ready in about 45 minutes
- Golden cheese top
- No breading
Health notes
- High protein: Chicken is the main layer.
- Low carb: Spinach and mushrooms instead of a starch base.
- Sugar-free: No sweet sauce.
- Keto-friendly: Each serving stays around 4g net carbs.
Key element — squeeze the spinach dry
Wet spinach waters down the cream and keeps the cheese from browning. Squeeze it hard before it goes in the dish.
Ingredients
Bake (6 servings)
- 2 lb boneless chicken thighs or breasts, cut into chunks
- 1 tsp salt, divided
- ½ tsp black pepper
- 1 tsp garlic powder
- 1 Tbsp olive oil
- 8 oz sliced mushrooms
- 2 garlic cloves, minced
- 10 oz frozen spinach, thawed and squeezed dry
- 4 oz cream cheese
- ½ cup heavy cream
- 1 cup shredded mozzarella
- ¼ cup grated Parmesan
Swaps
- Turkey: Use turkey breast. Cook time stays the same.
- Fresh spinach: Wilt 6 cups, then squeeze it dry.
- No cream: Use full-fat coconut milk. Flavor changes.
- Extra mushroom: Add another 4 oz. Carbs rise a little.
Instructions
| 1 | Sear the chicken. Heat the oven to 375°F (190°C). Season the chicken with salt, pepper, and garlic powder. Sear in oil until golden, about 3 minutes a side. It does not need to be cooked through. |
| 2 | Cook the vegetables. In the same pan, cook the mushrooms until they release liquid and it cooks off. Add garlic, then the squeezed spinach. Stir in cream cheese and cream until smooth. |
| 3 | Assemble. Spread the spinach mixture in a glass baking dish. Nestle the chicken on top. Cover with mozzarella and Parmesan. |
| 4 | Bake. Bake 18–22 minutes until the chicken is cooked through and the cheese is spotted gold, like the photo. Rest 5 minutes, then serve. |
Pro tips
- Thighs stay juicier than breasts in this bake.
- Do not skip the sear. It gives the browned tops in the dish.
- A watery pan means the spinach was not squeezed.
- Broil 1 minute at the end if the cheese needs more color.
- Macros are per serving, 6 from this dish.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 410 |
| Protein | 38g |
| Net carbohydrates | 4g |
| Total carbohydrates | 6g |
| Fiber | 2g |
| Total fat | 25g |
| Sodium | 620mg |
Estimates based on chicken, spinach, mushrooms, cream cheese, cream, and cheese, divided into 6 servings.
Variations
Bacon
Stir in 3 slices of crumbled cooked bacon before the cheese.
Garlic herb
Add 1 tsp Italian seasoning with the garlic.
Spicy
Pinch of red pepper flakes on the cheese.
Cauliflower
Serve over a small scoop of mashed cauliflower. Count those carbs extra.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Cover the dish |
| Freezer | Up to 2 months | Thaw overnight, reheat covered at 350°F |
| Reheat | 8–10 min | Add a splash of cream if the sauce tightened |
FAQ
Test your knowledge
5 quick questions about this chicken bake
1. Protein per serving?
2. Net carbs per serving?
3. Why squeeze the spinach?
4. About how long does this take?
5. What gives the browned chicken tops?
