American · dinner
Creamy Chicken, Spinach and Mushroom Casserole
Video by Keto Connect on YouTube · Open on YouTube
- Keto (3.7 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
A creamy one-pan chicken bake with spinach and mushrooms: about 25 g protein and under 4 g net carbs a serve, over two-thirds of the energy from fat, and rich in vitamin K and selenium.
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Ingredients 17
Method
Tap a time to watch that step in the video.
- Cook the bacon (they bake it in the oven), let it cool and chop it, keeping a little back for the top. Heat the oven to 375 °F (190 °C). 0:29
- Heat the coconut oil in a large oven-safe frying pan over medium-high heat and sauté the onion and mushrooms for 3–5 minutes until tender. Add the spinach and stir 1–2 minutes until wilted. 1:12
- Turn the heat to medium and stir in the cream, cream cheese, mayonnaise, mustard, garlic, cheddar and parmesan until smooth and creamy. 1:52
- Mix in the chopped bacon, shredded chicken, Italian seasoning, salt and pepper. (Tip it into a baking dish if your pan isn't oven-safe.) 2:54
- Top with the mozzarella and reserved bacon, bake 10–15 minutes until melted, then grill 2–3 minutes until the edges brown. 4:04
Tip. Shredded rotisserie chicken makes it quick. The cooks say leftovers keep up to 5 days in the fridge; serve with a crunchy salad or raw vegetables.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 8
Where the energy comes from one serve
- Net carbs 4%
- Protein 26%
- Fat 70%
Fits keto: 3.7 g net carbs a serve, with 70% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High83%
99 µg a serve, mostly from baby spinach (87%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Selenium High46%
25 µg a serve, mostly from chicken meat (51%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-3 High42%
0.7 g a serve, mostly from mayonnaise (71%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin A High27%
243 µg a serve, mostly from baby spinach (34%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin B12 High23%
0.5 µg a serve, mostly from chicken meat (28%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin B6 High22%
0.4 mg a serve, mostly from chicken meat (58%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Calcium Source19%
243 mg a serve, mostly from parmesan (29%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Zinc Source19%
2.1 mg a serve, mostly from chicken meat (39%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Folate Source12%
48 µg a serve, mostly from baby spinach (72%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium Source10%
41 mg a serve, mostly from baby spinach (34%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Show the other 5
Potassium9%
410 mg a serve, mostly from chicken meat (30%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron9%
1.6 mg a serve, mostly from chicken meat (39%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin C7%
6.6 mg a serve, mostly from baby spinach (75%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E6%
1 mg a serve, mostly from baby spinach (37%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin D2%
0.4 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Keto Connect; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.