32g Protein Low-Carb Tuscan Chicken Bake with Spinach and Mozzarella
Juicy chicken baked in a creamy garlic Parmesan sauce with fresh spinach, sun-dried tomatoes, and melted mozzarella! This delicious Tuscan Chicken Bake is packed with protein, low in carbohydrates, and perfect for a satisfying family dinner. Easy to prepare with simple ingredients and ready in about 35 minutes.
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4
Ingredients
For the Chicken
- 4 small boneless, skinless chicken breasts (about 5 oz each)
- 1 tablespoon olive oil
- 1 teaspoon Italian seasoning
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
For the Creamy Tuscan Sauce
- ½ cup light cream cheese
- ½ cup unsweetened almond milk
- ¼ cup grated Parmesan cheese
- 2 cloves garlic, minced
- 1 cup fresh spinach, chopped
- ¼ cup sun-dried tomatoes, chopped (preferably no added sugar)
- ½ teaspoon Italian seasoning
- ½ cup shredded part-skim mozzarella cheese
- 2 tablespoons chicken broth
Instructions
1. Preheat the oven
Preheat your oven to 375°F (190°C). Lightly grease a baking dish with cooking spray.
2. Prepare the chicken
Pat the chicken breasts dry with paper towels. Rub them with olive oil, Italian seasoning, garlic powder, paprika, salt, and black pepper.
3. Make the creamy sauce
In a mixing bowl, combine light cream cheese, almond milk, Parmesan cheese, minced garlic, chicken broth, and Italian seasoning. Whisk until smooth and creamy.
4. Add the vegetables
Stir the chopped spinach and sun-dried tomatoes into the creamy sauce. Mix until evenly combined.
5. Assemble the casserole
Arrange the seasoned chicken breasts in the prepared baking dish. Pour the creamy Tuscan sauce evenly over the chicken.
6. Add mozzarella
Sprinkle shredded mozzarella cheese over the top, covering the chicken and sauce.
7. Bake
Bake uncovered for approximately 20–25 minutes, depending on chicken thickness, until the chicken reaches an internal temperature of 165°F (74°C) in the thickest part.
If you want a golden, bubbly cheese topping, broil for an additional 1–2 minutes, watching carefully.
8. Rest and serve
Allow the chicken to rest for 5 minutes before serving. Spoon the creamy spinach and mozzarella sauce over each piece of chicken.
Nutrition Information
High protein
Low carb
Estimated per serving (1 chicken breast with sauce):
| Nutrient | Amount |
|---|---|
| Calories | 340 kcal |
| Protein | 32 g |
| Total Carbs | 7 g |
| Fiber | 1 g |
| Net Carbs | 6 g |
| Fat | 19 g |
Nutrition values are estimates and vary with chicken size, cheese brands, and sun-dried tomatoes.
Weight-Loss Tips
- Use skinless chicken breast for lean protein.
- Choose reduced-fat mozzarella and light cream cheese.
- Use sun-dried tomatoes sparingly because they add carbohydrates.
- Avoid serving with regular pasta or rice.
- Pair with steamed broccoli, zucchini noodles, or cauliflower rice.
- Keep portions controlled and use minimal added oil.
Storage Instructions
- Refrigerator: Store in an airtight container for up to 3–4 days.
- Freezer: Freeze for up to 2 months.
- Reheating: Warm in the oven at 325°F (165°C) or microwave until heated through.
Why You’ll Love This Recipe: Creamy, cheesy, satisfying, and full of flavor without relying on flour or pasta. It’s a wonderful high-protein, low-carb dinner that can fit into a weight-loss meal plan.
