This Keto Chicken Mushroom Casserole is a recipe designed for the whole family to relish. The creamy sauce, coupled with the tender chicken, creates a delightful dish with minimal effort. It's a healthy meal option that's perfect for busy weeknights, and the easy clean-up is an added bonus.
Why This Recipe Works
Many low-carb chicken casseroles tend to be dry, lacking sufficient cream and cheese. However, the keto diet embraces natural fats, allowing for a generous addition of cream, sour cream, and cheese. This recipe ensures a moist and flavorful casserole, especially when using skinless, boneless chicken thigh fillets, which are less likely to dry out compared to chicken breast.
Ingredients
Main Ingredients
- Chicken: Skinless chicken thighs, chicken tenderloin, or any other type of chicken can be used. Raw chicken can be par-cooked in the casserole dish until it reaches an internal temperature of about 140°F (60°C).
- Mushrooms: White button mushrooms (sliced) add a savory, earthy flavor and release moisture during cooking, enhancing the casserole's overall moistness. Cremini mushrooms (baby bellas) can also be used. Canned sliced mushrooms can be used in a pinch, but fresh mushrooms are preferred.
- Onion: Finely chopped onion adds sweetness and depth to the base of the casserole. Shallots can also be used.
- Spinach: Fresh spinach (roughly chopped) or frozen spinach (drained) adds color and a nutritional boost.
- Garlic: Minced garlic provides a savory warmth and aroma.
Sauce Ingredients
- Heavy Cream: Forms the rich, silky base of the sauce. Heavy whipping cream, also known as double cream, can be used.
- Sour Cream: Adds tanginess and helps tenderize the chicken. Full-fat mayonnaise can be used as a substitute.
- Shredded Mozzarella or Pizza Blend Cheese: Provides a gooey, cheesy topping.
- Grated Parmesan Cheese: Adds a salty, sharp flavor.
- Olive Oil or Avocado Oil: Used for sautéing the vegetables and adding richness. Butter or ghee can also be used.
- Italian Seasoning: Adds herby notes to brighten the dish. Fresh thyme can also be used.
- Salt and Pepper: For seasoning. Pink Himalayan salt or regular salt can be used.
- Chicken Stock or Broth Powder: Enhances the savory flavor. Organic chicken bone broth can be used.
Optional Additions
- Fresh herbs: Fresh thyme or parsley can be sprinkled on top for added flavor.
- Spices: For a spicy flavor, consider adding a dash of cayenne pepper or using a salsa chicken casserole recipe.
- Wine and Brandy: A dry white wine and brandy can be added to the sauce for depth of flavor.
Health Benefits of Mushrooms
Mushrooms are a nutritional powerhouse, low in calories and fat while being packed with vitamins, minerals, and antioxidants. Studies suggest that consuming mushrooms regularly may offer several health benefits:
- Cancer Prevention: Eating just two medium-sized mushrooms daily may lower cancer risk.
- Brain Health: Consuming more than two cups of mushrooms weekly may reduce the risk of mild cognitive impairment.
- Heart Health: Shiitake mushrooms contain compounds that help lower cholesterol levels.
- Immune Support: The anti-inflammatory properties of mushrooms can boost immune system efficiency.
- Weight Management: Mushrooms, combined with exercise and lifestyle changes, can aid in weight loss.
Mushrooms also contain ergothioneine, an amino acid with antioxidant properties that may protect brain cells. Exposing mushrooms to sunlight for just 15 minutes can significantly increase their vitamin D content.
Step-by-Step Instructions
The Quick and Easy Way (Short on Time)
- Preheat your oven to 350°F (180°C).
- In a large mixing bowl, combine all the creams, half of each cheese, herbs, seasoning, chicken stock powder, garlic, onion, and spinach.
- Add diced chicken and chopped mushrooms to the creamy mixture, ensuring everything is well coated.
- Transfer the mixture to a casserole dish and bake for 20-25 minutes covered with foil.
- Remove the foil, check if the chicken is almost cooked through, sprinkle the remaining cheeses evenly on top, and bake for another 10 minutes uncovered until golden.
- If using fresh spinach, add a few extra leaves together with the cheese for a nice look.
The Pre-Saute Way (Better Flavor)
- Sauté the chicken with oil in a separate pan for about 5-7 minutes until slightly golden. Remove and set aside.
- Add onions, Italian seasoning, and garlic to the same pan and sauté for about 5 minutes.
- Add mushrooms to the pan and sauté for about 5 minutes to release some moisture.
- In a large mixing bowl, mix all the creams and half of the cheeses together with chicken stock powder and salt.
- Add the sautéed ingredients to the creamy mixture, then add the chopped spinach.
- Transfer to a baking dish and cook for 20 minutes.
- Remove from the oven, top with remaining mozzarella and parmesan, add fresh spinach leaves (optional), and return to the oven.
- Bake for another 5-7 minutes until the top is golden and the spinach leaves are wilted.
Pressure Cooker Method
- Use the sauté function to brown chicken, onions, and mushrooms in the same order as the stovetop instructions.
- Add remaining ingredients, mix well, and cook on high pressure for 10 minutes.
- The cheese may not be as golden as the oven method, but it will melt nicely into the casserole dish and make it saucy.
Serving Suggestions
Serve this creamy keto chicken mushroom casserole with cauliflower rice, zucchini noodles, a salad, or green vegetables. Sprinkle crispy bacon bits on top for added crunch.
Read also: Easy Low-Carb Cheese Crackers
Topping Ideas
- Diced onions
- Shredded cheese
- Sour cream
Storage and Reheating Instructions
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven until warm.
For freezing, add the leftovers to a freezer-safe container and store in the freezer for up to 2 months. Thaw overnight in the refrigerator before reheating.
Meal Prep Tips
This casserole is ideal for meal prepping. Divide into individual portions for easy grab-and-go lunches.
Variations
- Keto Chicken Marsala: Use a dry Marsala wine in place of the white wine and brandy.
- Cheesy Spinach: Add ¼ cup of grated parmesan to the sauce at the end of cooking or add a handful of spinach leaves and cook until wilted.
Tips for Success
- Chicken: Slicing the chicken breasts in half horizontally helps them cook quicker. Pounding the chicken to ½-inch thickness with a rolling pin will also help.
- Mushrooms: Sautéing the mushrooms before adding them to the casserole helps prevent it from becoming soggy.
- Sauce: If the casserole sauce seems thin, it will thicken as it cools. For an extra thick sauce, remove ¼ cup of the sauce and stir in ¼ teaspoon of xanthan gum, 1 teaspoon of collagen powder, or 1 teaspoon of ground chia seeds.
- Browning: Arrange the chicken in a single layer, leaving space around each piece to ensure proper searing. Drain any pan juices when flipping the chicken pieces to promote browning.
Read also: Keto Calorie Counting: A Detailed Guide
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