This easy baked low carb Mediterranean chicken recipe is the perfect weeknight dinner. Chicken, mushrooms, spinach and cheese taste great together-serve it with a side of couscous for a complete meal.
This post originally published December 2016 and updated with new photos, tips and FAQs.
Low carb Mediterranean chicken is my go to meal when I am craving an easy healthy meal. One pot meal, low carb, cheesy, diabetes friendly, Greek tasting'- everything you'll need for a great meal for both family and guests.
You may use either chicken breasts or thighs for this recipe- just be sure to adjust the cooking time as needed and check doneness with a meat thermometer. This recipe is included in my post 10 Best Diabetes Chicken Recipes. If you'd like a version of this recipe with a tex mex twist, try out my Cheesy Spinach and Rotel Stuffed Chicken Breasts.
What is Mediterranean chicken?
Mediterranean recipes usually contain more herbs, veggies and lean meat. The Mediterranean diet is considered to be one of the healthiest ways to eat. Check out Oldways for some great Mediterranean diet resources.
This recipe is heavy on veggies- mushrooms, spinach and onions as a base for a flavorful topping over chicken tenders. Here we are using oregano and garlic as our main seasonings- feel free to add in others as desired.
Why this recipe works:
- Everything goes into an iron skillet or pan for a easy clean up one pot meal!
- Use chicken thighs or breasts depending on your preference.
- Sun dried tomatoes add a burst of color - use red bell peppers or pimentos if desired.
- Low carb as is- serve over couscous for others as desired.
- Ready in about 30 minutes!
The main ingredients:
- Chicken- use boneless thighs or boneless breasts-your preference. Chicken tenders will also work great!
- Seasonings- all the Mediterranean favorites including oregano, olive oil, garlic and onions.
- Veggies- mushrooms and spinach are the stars here. Choose your favorite fresh mushroom type or use canned.
- Cheese- feta and Italian are listed but use your favorites if desired.
How to make this low carb chicken recipe:
- Sauté chicken thighs or breasts until brown on each side. (The chicken will not be completely cooked.)
- Sauté green onions and mushrooms in olive oil until tender.
- Add the spinach, sun dried tomatoes and feta to the sautéed onions and mushrooms. Heat mixture, stirring occasionally.
- Add chicken back to skillet and sprinkle with Italian cheese. Place in 375° oven for 20-30 minutes until chicken is fully cooked.
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Expert tips:
- Use "shortcut" products to save time or save a trip to the grocery. Frozen diced onions, frozen chopped spinach and jarred chopped garlic and pimentos work great!
- Choose an oven proof skillet to save clean up. This is a one pot meal.
- No feta cheese? No problem, simply sprinkle your favorite cheese on top.
- Chicken is fully cooked at 165° or when juices run clear (no pink areas).
FAQs:
- How many carbs in this recipe? Approx 4gm carb per serving. Note: if you serve over couscous-carbs will be higher.
- What side dishes go with this recipe? This is a low carb one pot meal-so no other foods are really needed. If you have others who are not watching carbs, add a side of pasta or couscous if desired.
- Can you cook this meal in advance? You may prepare the recipe a day or two early and store covered in the refrigerator. Reheat covered in an oven proof pan at 350° for about 30 minutes or until evenly heated.
- How can I follow a Mediterranean diet? Check out these great resources from Oldways on all things Mediterranean diet!
Mediterranean Chicken served on a bed of couscous[/caption]
Hope you love this Mediterranean chicken recipe as much as I do! Check out my other low carb recipes:
- Eggplant Parmesan Stacks
- Crustless New York Cheesecake
- Greek Cucumber Salad
- Balsamic Roasted Onions and Mushrooms
- Greek Yogurt Tzatziki Dip
Did you make this recipe? Please leave your star rating and comment below!
Recipe
Low Carb Mediterranean Chicken
Ingredients
- 2 teaspoons olive oil , divided
- 1 teaspoon crushed oregano
- salt and pepper
- 4 medium size chicken thighs or breasts (4-6 oz. each)
- ¼ cup chopped onions
- 2 garlic cloves minced
- 6 small mushrooms sliced
- ¼ cup sun dried tomatoes sliced
- ⅓ cup feta cheese
- 1 cup chopped fresh spinach (may use frozen-cook, drain and squeeze to remove excess moisture)
- ⅓ cup grated Italian cheese
Instructions
- Preheat oven to 375 degrees.
- Heat 1 teaspoon olive oil in oven proof skillet. Season chicken thighs with salt, pepper and oregano then sauté quickly to brown on each side. Remove from skillet.
- Add another teaspoon olive oil to skillet along with the onions, garlic and mushrooms and cook until tender. Add in sun dried tomatoes, feta, spinach and browned chicken.
- Sprinkle with Italian cheese.
- Place skillet in oven and bake for 20-30 minutes or until done. Chicken is fully cooked at 165°.
- Let sit 5 minutes before serving to maximize flavors.
Notes
- Use "shortcut" products to save time or save a trip to the grocery. Frozen diced onions, frozen chopped spinach and jarred chopped garlic and pimentos work great!
- Choose an oven proof skillet to save clean up. This is a one pot meal.
- No feta cheese? No problem, simply sprinkle your favorite cheese on top.
- Chicken is fully cooked at 165° or when juices run clear (no pink areas).
Kenny B
Loved it!!! Tastes great, and so healthy!!!
Charlotte
Glad you enjoyed this recipe and thanks for visiting!
Julie
ABSOLUTELY MY FAVORITE DISH FOR MY FAMILY! IT'S JUST A BONUS THAT IT'S HEALHTY!
Vicki
One of our favorite meals. I use more mushrooms and spinach.
Charlotte
So glad you enjoyed this recipe!
Kim
This was delicious! I did add some pine nuts as well. We will definitely have this again. Think next time I will use chicken breasts.We gave it 5 stars.
Diane
Excellent recipe! Readily accessible ingredients. Little prep and cooking time. The results look like I spent hours preparing this.