Mediterranean Keto Garlic Mushroom Chicken Casserole
This Mediterranean Keto Garlic Mushroom Chicken Casserole is a creamy, hearty, and low-carb comfort dish that feels indulgent without breaking your diet. Tender chicken breasts are seared and baked with earthy mushrooms, garlic, and a velvety cream sauce enriched with Parmesan and olive oil. The Mediterranean touch comes through with aromatic herbs, balanced acidity from wine or grape juice, and the richness of good olive oil. It’s a perfect one-pan meal for weeknights or entertaining guests—simple, satisfying, and full of flavor.
Total Time: 40–45 minutes
Prep Time: 15 minutes
Cook Time: 25–30 minutes
Serves: 4
Ingredients
Protein:
4 boneless, skinless chicken breasts
Vegetables:
2 cups mushrooms (cremini, button, or wild), sliced
4 cloves garlic, minced
1 small onion or 2 shallots, finely chopped
Fresh parsley, chopped (for garnish)
Fats:
2 tbsp olive oil
Dairy:
1 cup heavy cream (or light cream for a lighter option)
½ cup shredded cheese (Muenster, Parmesan, or Italian blend)
Liquids:
½ cup chicken stock or broth
¼ cup dry white wine or halal white grape juice substitute
Seasoning & Thickeners:
Salt and black pepper, to taste
1 tbsp almond flour or coconut flour (for keto thickening)
Instructions
Preheat the Oven
Preheat your oven to 375°F (190°C). Lightly grease a baking dish or oven-safe skillet.
Prepare the Chicken
Season the chicken breasts generously with salt and black pepper on both sides.
Sear the Chicken
Heat olive oil in a large skillet over medium-high heat. Add the chicken breasts and sear for 3–4 minutes per side, until golden brown. Remove and set aside (they will finish cooking in the oven).
Sauté the Vegetables
In the same skillet, add a drizzle of olive oil if needed. Sauté the onions (or shallots) for 2 minutes until translucent, then add the garlic and mushrooms. Cook for 5–6 minutes, stirring occasionally, until the mushrooms release moisture and start to brown.
Deglaze and Make the Sauce
Pour in the white wine (or grape juice) and chicken stock. Scrape the pan to release any flavorful bits. Let it simmer for 2–3 minutes.
Add Cream and Cheese
Lower the heat and stir in the cream. Sprinkle in the almond flour (or coconut flour) and whisk until the sauce thickens slightly. Add shredded cheese and stir until melted and creamy. Taste and adjust seasoning.
Combine and Bake
Place the seared chicken breasts in the baking dish or leave them in the skillet if oven-safe. Pour the mushroom cream sauce over the chicken. Bake for 15–20 minutes, or until the chicken is fully cooked through and tender.
Garnish and Serve
Remove from the oven, sprinkle fresh parsley on top, and let it rest for 5 minutes before serving.
Tips
Use Room-Temperature Chicken: This helps the chicken cook evenly and stay juicy.
Don’t Overcrowd the Pan: If you’re cooking multiple chicken breasts, sear in batches so each piece browns properly.
For a Thicker Sauce: Simmer the sauce longer before baking, or add a bit more almond flour.
Enhance Flavor: A small squeeze of lemon juice at the end brightens the rich cream sauce.
Cheese Options: Parmesan adds saltiness, Muenster gives creaminess, and an Italian blend provides balanced flavor.
Variations
Spinach & Artichoke Version:
Add a handful of baby spinach and chopped artichoke hearts into the sauce for a Mediterranean veggie boost.
Tomato-Basil Version:
Stir in a few sun-dried tomatoes and top with fresh basil instead of parsley for a brighter, tangier flavor.
Low-Dairy Option:
Use coconut cream instead of heavy cream and omit cheese, seasoning the sauce with extra herbs and nutritional yeast for richness.
Mushroom Lovers’ Version:
Mix different varieties—shiitake, oyster, and wild mushrooms—for deeper umami flavor.
Spicy Kick:
Add a pinch of red pepper flakes or a drizzle of chili oil for mild heat that complements the creamy sauce.
Q&A
Q: Can I use chicken thighs instead of breasts?
Yes. Boneless thighs work great—they’re juicier and more forgiving. Just adjust the cooking time slightly longer if needed.
Q: Can I make this ahead?
Definitely. Prepare the casserole up to the baking step, cover, and refrigerate for up to 24 hours. Bake just before serving.
Q: What can I serve it with?
It pairs beautifully with cauliflower mash, roasted zucchini, or a crisp green salad for a keto-friendly meal.
Q: Can I skip the wine or grape juice?
Yes, you can replace it with more chicken broth and a small squeeze of lemon for acidity.
Q: How do I store leftovers?
Store in an airtight container for up to 3 days in the fridge. Reheat gently over low heat or in the oven to prevent curdling.
Nutrition
(Per Serving, Approximate)
Calories: 420
Fat: 29g
Saturated Fat: 13g
Protein: 38g
Carbohydrates: 5g
Fiber: 1g
Net Carbs: 4g
Sodium: 410mg
Conclusion
This Mediterranean Keto Garlic Mushroom Chicken Casserole brings the best of both worlds—rich, creamy comfort and clean, low-carb ingredients. It’s an elegant dish that’s as easy to make as it is delicious to eat. The balance of tender chicken, earthy mushrooms, and a silky cream sauce makes it ideal for family dinners or a cozy weekend meal. Serve it hot, garnish with herbs, and enjoy a flavorful keto-friendly casserole that satisfies without guilt.