If you are looking for the ultimate weeknight dinner that balances health, flavor, and convenience, look no further than this Low Carb Tuscan Chicken Bake. In today’s fast-paced world, finding a meal that requires only 10 minutes of prep time but delivers restaurant-quality taste is a game-changer. This dish is specifically designed for those following a low-carb or keto lifestyle, but it is delicious enough to win over the entire family, regardless of their dietary restrictions. By swapping traditional pasta for nutrient-dense broccoli, we significantly reduce the carbohydrate count while increasing the fiber and vitamin intake.
The magic of this recipe lies in its simplicity and its robust flavor profile. We utilize classic Tuscan ingredients like sun-dried tomatoes, fresh spinach, and a rich, creamy garlic sauce to coat tender pieces of chicken and roasted vegetables. The result is a vibrant, colorful casserole that bubbles with golden melted mozzarella and parmesan cheese. It’s a “dump-and-bake” meal that minimizes cleanup and maximizes satisfaction. Whether you are meal prepping for the week or scrambling to get dinner on the table after a long workday, this high-protein, gluten-free bake is your new go-to solution for a guilt-free comfort meal.
Recipe Details
- Cuisine: Italian-American / Low Carb
- Course: Main Course / Dinner
- Difficulty: Easy
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Calories per Serving: ~450 kcal
Ingredients
The Base:
- 1.5 lbs Chicken breast (or boneless skinless thighs), cut into bite-sized cubes
- 2 cups Broccoli florets (fresh is best for texture)
- 1 cup Cherry tomatoes, whole
- 2 cups Fresh spinach (roughly chopped or whole baby spinach)
- 2 tbsp Avocado oil (or olive oil)
The Seasoning:
- 1 tsp Garlic powder
- 1 tsp Onion powder
- 1 tbsp Italian seasoning
- 1/2 tsp Salt (plus more to taste)
- 1/2 tsp Black pepper
The Creamy Tuscan Sauce:
- 1/3 cup Sun-dried tomatoes (julienne cut, packed in oil is fine)
- 1 tbsp Fresh garlic, minced
- 1 cup Half and half (use heavy cream for lower carb/keto)
- 1/2 cup Fresh Parmesan cheese, grated
- 4 oz Fresh Mozzarella cheese, torn into chunks or pearls
- Optional: 1/4 cup Creamy garlic sauce (like Chosen Foods Chicken Sauce) for serving
Instructions
- Preheat and Prep: Preheat your oven to 400°F (200°C). Get a large casserole dish or a 9×13 baking pan ready.
- Combine Base Ingredients: Directly in your baking dish, add the cubed chicken breast, broccoli florets, cherry tomatoes, and a generous handful of fresh spinach.
- Oil and Season: Drizzle the avocado oil over the chicken and vegetables. This ensures the seasonings stick and helps roast the veggies. Sprinkle the garlic powder, onion powder, Italian seasoning, salt, and black pepper evenly over the mixture. Toss everything together in the pan until well coated.
- Add Tuscan Aromatics: Scatter the sun-dried tomatoes and minced fresh garlic over the seasoned chicken and veggie mixture.
- Make it Creamy: Pour the half and half (or heavy cream) all over the dish. This liquid will mix with the juices from the chicken and tomatoes to create a rich sauce as it bakes.
- Add Cheese: Top the casserole with the fresh grated Parmesan cheese. Then, distribute the pieces of fresh mozzarella evenly on top to ensure you get those beautiful golden brown cheesy spots.
- Bake: Place the dish in the oven and bake for 20 minutes, or until the chicken is cooked through (internal temp of 165°F) and the cheese is bubbly and slightly browned.
- Serve: Remove from the oven and let it rest for a few minutes. If desired, drizzle with a savory creamy sauce or fresh herbs before serving. Enjoy your high-protein, low-carb masterpiece!
Creamy Tuscan Chicken Bake
High-protein, low-carb chicken with broccoli, spinach & rich Parmesan cream sauce
- 1.5 lbs chicken breast or thighs (cubed)
- 2 cups broccoli florets
- 1 cup cherry tomatoes
- 2 cups fresh spinach
- 2 tbsp avocado or olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tbsp Italian seasoning
- ½ tsp salt & ½ tsp black pepper
- ⅓ cup sun-dried tomatoes
- 1 tbsp fresh minced garlic
- 1 cup half & half (or heavy cream)
- ½ cup grated Parmesan
- 4 oz fresh mozzarella
Prep & Season
Preheat oven to 400°F (200°C). Add chicken, broccoli, tomatoes, and spinach to baking dish. Drizzle oil and toss with seasonings.
Add Flavor
Scatter sun-dried tomatoes and minced garlic evenly over mixture.
Make it Creamy
Pour cream over dish. Top with Parmesan and mozzarella evenly.
Bake
Bake 20 minutes until chicken reaches 165°F and cheese is bubbly and golden.
Rest & Serve
Let rest a few minutes. Garnish with herbs or creamy garlic sauce if desired.
Conclusion
In conclusion, this Low Carb Tuscan Chicken Bake proves that eating healthy doesn’t mean sacrificing flavor or spending hours in the kitchen. By focusing on whole food ingredients like lean protein and fibrous vegetables, you create a meal that is both satiating and nourishing. The combination of the tart cherry tomatoes, savory sun-dried tomatoes, and the creamy, cheesy sauce creates a perfect harmony that mimics the comfort of a heavy pasta dish without the post-meal sluggishness. It is an excellent example of how simple substitutions—like using broccoli instead of noodles—can transform a heavy classic into a modern health staple.
Furthermore, this recipe is incredibly versatile. You can easily customize it by using different proteins like shrimp or sausage, or by adding other low-carb vegetables such as zucchini, asparagus, or cauliflower. It stores beautifully in the refrigerator for up to three days, making it a fantastic option for meal prep lunches that you will actually look forward to eating. We hope this recipe becomes a regular in your dinner rotation, helping you stay on track with your nutritional goals while indulging in the rich, cheesy, Tuscan flavors you love. Don’t forget to share this recipe with your friends and tag us in your culinary creations!
Common FAQs about Low Carb Tuscan Chicken Bake
Why is avocado oil preferred over olive oil for this recipe?
Avocado oil has a high smoke point (up to 500°F), making it safer and more stable for a 400°F oven. It won’t oxidize or develop a burnt flavor like some extra virgin olive oils might at high heat.
What role does the acidity of the cherry tomatoes play?
The natural acidity in the tomatoes acts as a “brightener.” It cuts through the richness of the heavy cream and cheese, balancing the dish so it doesn’t feel too heavy on the palate.
How does fresh mozzarella differ from shredded mozzarella when baked?
Fresh mozzarella has a higher water content and melts into creamy, soft pools. Shredded (low-moisture) mozzarella is saltier and creates that classic, stretchy “cheese pull” and a more even golden crust.
Does using fresh garlic versus jarred garlic change the taste?
Yes. Fresh garlic contains allicin, which provides a sharp, spicy bite. Jarred garlic is much milder and often has an acidic preservative smell that can slightly alter the sauce.
How does the fat content in half-and-half affect the sauce compared to heavy cream?
Half-and-half (10-18% fat) creates a lighter, thinner sauce. Heavy cream (36%+ fat) creates a much thicker, velvety sauce that is less likely to “break” or separate under high heat.
Does crowding the pan with chicken and vegetables affect the cook?
Yes. If the pan is too crowded, the moisture can’t evaporate, causing the food to “steam” rather than roast. Using a large dish ensures the cheese gets brown and the broccoli gets crisp.
Why is 400°F the “magic number” for this dish?
It’s high enough to roast the vegetables and brown the cheese in 20 minutes, while the liquid from the cream protects the chicken from drying out at that speed.
Would searing the chicken beforehand improve the dish?
It would add a “Maillard reaction” (browned crust) for more flavor, but it adds 10-15 minutes to prep. For this specific 10-minute prep recipe, the raw-to-bake method is the priority.
Is the protein-to-fat ratio ideal for muscle growth?
Yes. Chicken provides high-quality lean protein, while the healthy fats from avocado oil and dairy provide the calories needed for energy and recovery.
Why is heavy cream often considered “lower carb” than milk?
Milk contains lactose (milk sugar). Heavy cream is mostly fat with very little lactose remaining, making it the preferred choice for strict keto dieters.
How much fiber is in this serving?
With 2 cups of broccoli and spinach, you are getting roughly 4–6 grams of fiber per serving, which helps with digestion and satiety.
