Low-Carb Chicken, Spinach & Mushroom Oven Dish

Servings

4 servings

Estimated Nutrition (per serving)

• Calories: ~290
• Protein: ~38g
• Carbs: ~6g net
• Fat: ~12g

Ingredients

Protein

• 4 boneless skinless chicken breasts (or thighs)
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon paprika
• 1 teaspoon garlic powder

Vegetables

• 8 oz mushrooms, sliced
• 4 cups fresh spinach
• 3 cloves garlic, minced
• 1 small onion, finely diced

Sauce

• 1/2 cup light cream cheese, softened
• 1/3 cup plain Greek yogurt
• 1/4 cup chicken broth
• 1/2 cup shredded mozzarella
• 2 tablespoons grated Parmesan

Cooking

• 1 tablespoon olive oil
• Cooking spray or a little extra oil for baking dish

Equipment

• Large skillet
• 9×13 baking dish
• Oven

Instructions

1. Preheat Oven

Preheat oven to 375°F (190°C).

Lightly grease a baking dish.

2. Season Chicken

Pat chicken dry.

Season both sides with:

• salt
• pepper
• paprika
• garlic powder

3. Sear Chicken

Heat olive oil in a skillet over medium-high heat.

Sear chicken 3–4 minutes per side until lightly golden. It does not need to be fully cooked yet.

Transfer chicken to plate.

4. Cook Vegetables

In the same skillet:

• sauté onion for 3 minutes
• add mushrooms and cook until browned and moisture evaporates
• stir in garlic for 30 seconds
• add spinach and cook until wilted

5. Make Creamy Sauce

Reduce heat to low.

Mix in:

• cream cheese
• Greek yogurt
• chicken broth

Stir until smooth and creamy.

Add:

• mozzarella
• Parmesan

Cook 1–2 minutes until melted.

6. Assemble

Spread vegetable mixture into baking dish.

Place chicken on top.

Spoon some sauce over each piece.

7. Bake

Bake uncovered for 20–25 minutes or until chicken reaches 165°F (74°C) internally.

8. Rest & Serve

Let rest 5 minutes before serving.

Optional Add-Ins

You can add:

• chopped sun-dried tomatoes
• red pepper flakes
• zucchini slices
• cauliflower rice underneath
• fresh basil

Low-Carb Side Ideas

Serve with:

• roasted broccoli
• cauliflower mash
• zucchini noodles
• green salad

Meal Prep Notes

• Keeps 4 days refrigerated
• Reheats well in microwave or oven
• Can be frozen up to 2 months

To Make It More Weight-Watchers Friendly

• Use reduced-fat cheese
• Use fat-free Greek yogurt
• Replace cream cheese with light ricotta
• Use chicken breast instead of thighs