You know that moment when your stomach growls so loudly it could wake the neighbors? That’s how this keto chicken mushroom casserole recipe was born. I was standing in my kitchen, surrounded by ingredients, on a mission to create something warm and comforting for the entire family.
My Ukrainian grandmother always said, “The secret to a great dish is in the balance of flavors.” She taught me that mushrooms and sour cream are a match made in heaven. The tang of sour cream adds a unique flavor that regular cream can’t match.
For this keto chicken mushroom casserole, I used tender chicken breasts, ensuring they stay moist and flavorful throughout.
The first attempt at this keto chicken mushroom casserole? Let’s just say it was… memorable. I got a bit too excited with the cream cheese, and it exploded in the microwave while softening. Ever tried to clean cream cheese off a microwave ceiling? Not fun.
But the kitchen disaster led to a culinary triumph. After wiping cream cheese from my hair (don’t ask), I persevered. The result? A creamy, low-carb casserole that’s now a household favorite, perfect for busy weeknights when you need an easy keto meal.
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Why You’ll Love This Keto Chicken Mushroom Casserole
This keto chicken mushroom casserole is a flavor explosion in a dish – pun intended, given my cream cheese explosion earlier! It’s creamy, savory, and packed with protein and healthy fats. Perfect for those nights when cooking feels like climbing Everest. The velvety sauce, made with heavy cream and sour cream, gives it a rich, creamy texture that’s hard to resist.
You’ll love how quickly it comes together. Plus, it’s versatile – cook it in the oven, slow cooker, Instant Pot, or even a cast-iron skillet. It’s the chameleon of casseroles! For a twist, you can add some mozzarella cheese on top for an extra layer of flavor.
The Nutritional Benefits of Mushrooms
You might not know it, but mushrooms are a secret superfood hiding in plain sight. They’re low in calories and fat, making them a guilt-free addition to your meals. Plus, they’re packed with vitamins, minerals, and antioxidants that can boost your health. Here’s a little hack: did you know that leaving mushrooms in the sun for just 15 minutes can increase their vitamin D content dramatically? It’s like giving them a sun-kissed boost!
Key Nutrients in Mushrooms
Vitamin D: Mushrooms exposed to UV light are an excellent source of vitamin D, crucial for bone health and immune function.
B Vitamins: Rich in B1, B2, B12, and B9 (folate), which support cell growth and formation.
Selenium: A powerful antioxidant that helps reduce cell damage.
Potassium: Helps lower blood pressure by reducing the negative impact of sodium.
Fiber: Promotes gut health and supports beneficial gut bacteria.
Health Benefits Backed by Research
Cancer Prevention: Studies suggest that eating just two medium-sized mushrooms daily may lower cancer risk by up to 45%.
Brain Health: Research in Singapore found that consuming more than two cups of mushrooms weekly was associated with a 50% lower risk of mild cognitive impairment (MCI), often a precursor to Alzheimer’s disease.
Heart Health: Shiitake mushrooms, in particular, contain compounds that help lower cholesterol levels.
Immune Support: The anti-inflammatory properties of mushrooms can boost immune system efficiency.
Weight Management: Long-term studies have shown that 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. While more research is needed, these findings highlight the potential cognitive benefits of including mushrooms in your diet.
Keto Chicken Mushroom Casserole
Ingredients
- 1 lb /500g diced chicken breasts
- 9 oz /250g mushrooms sliced (white button mushrooms work well)
- 1 medium onion diced
- 2 cups fresh spinach roughly chopped
- 1/2 cup heavy cream
- 1/4 cup sour cream
- 1/2 cup chicken broth
- 1/2 cup cream cheese softened
- 1/2 cup grated parmesan cheese
- 2 tbsp olive oil or avocado oil
- 2 cloves garlic minced
- 1 tsp Italian seasoning
- Salt and pepper to taste
- Optional: crispy bacon bits for topping
Instructions
Instructions for the Perfect Keto Chicken Mushroom Casserole
- Preheat your oven to 350°F (180°C).
- Heat olive oil or avocado oil in a large skillet over medium-high heat.
- Add diced chicken breasts and cook until browned, about 5-7 minutes.
- Remove chicken with a slotted spoon and set aside.
- In the same skillet, sauté onions, mushrooms, and garlic until golden brown.
- Add chicken back to the skillet with the vegetables.
- Mix in spinach, heavy cream, sour cream, chicken broth, cream cheese, and Italian seasoning.
- Transfer mixture to a casserole dish and top with parmesan cheese.
- Bake for 20-25 minutes until bubbly and golden brown.
Slow Cooker Method
- Brown chicken, onions, and mushrooms as per stovetop instructions.
- Transfer to slow cooker with remaining ingredients.
- Cook on low for 4-6 hours or high for 2-3 hours.
Pressure Cooker Method
- Use the sauté function to brown chicken, onions, and mushrooms.
- Add remaining ingredients and cook on high pressure for 10 minutes.
- Quick release pressure and stir before serving.
Nutrition
Serving and Storing Your Keto Chicken Mushroom Casserole
Serve this creamy keto chicken mushroom casserole with cauliflower rice or zucchini noodles. Want to add some crunch? Sprinkle crispy bacon bits on top. It’s a great recipe for a healthy meal that the whole family will enjoy.
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave or oven until warm. For easy clean-up, use a cast-iron skillet or Instant Pot.
Meal Prep Tips
This casserole is a meal prepper’s dream. Divide into individual portions for easy grab-and-go lunches. It freezes well too – perfect for busy weeks ahead. You can also serve it with green beans for a well-rounded meal.
Why This Keto Chicken Mushroom Casserole Stands Out
Unlike traditional casseroles, this keto version is low in carbs but high in flavor. It’s a great option for those following a ketogenic diet. The net carbs are minimal, making it a guilt-free choice.
The combo of chicken, mushrooms, onions, and spinach gives a satisfying texture. The creamy sauce, enhanced by sour cream, ties everything together in a comforting, delicious dish. This recipe is perfect for lovers of tasty keto chicken recipes.
This recipe is also more flexible than others. With three cooking methods, you can choose what fits your schedule best. Whether you’re using boneless chicken thighs or chicken breasts, the result is always tender and flavorful.
Remember, this keto chicken mushroom casserole isn’t just a meal – it’s comfort in a dish. Enjoy every bite! If you’re a fan of keto dishes, you’ll love this fantastic keto chicken mushroom casserole. Don’t forget to rate it with a star rating and share your thoughts!
Note: Always consult with a healthcare professional before making significant changes to your diet. This is not medical advice, but rather a recipe for a delicious and healthy meal.
2 Responses
I made your chicken broccoli casserole before and it was great, so I am excited to try this. I love mushrooms.
Thank you Anne, glad to hear you are enjoying my casseroles, let me know how you go with this one.