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Want to make an easy keto dinner recipe in one skillet and in under 30 minutes? You're in the right place!
This is my take on TikTok's viral Baked Feta Pasta tweaked to fit a keto lifestyle. As the recipe suggests, there is no pasta in this recipe. Instead we're using spinach, which is ultra low in carbs and high in electrolytes, and chicken, which is a fantastic source of protein.
You can also make my original version with keto-style pasta which uses palmini noodles and no meat, making it a tasty vegetarian keto option.
We all have different dietary needs so it's only natural that you may need to adjust the macros in this recipe. You can make any adjustments directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.
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Hands-on Overall
Serving size 1 chicken breast + vegetables
Nutritional values (per serving, 1 chicken breast + vegetables)
Net carbs7.7 grams
Protein52.1 grams
Fat43.4 grams
Calories649 kcal
Calories from carbs 5%, protein 33%, fat 62%
Total carbs14.1 gramsFiber6.4 gramsSugars5.8 gramsSaturated fat12.2 gramsSodium736 mg(32% RDA)Magnesium172 mg(43% RDA)Potassium1,491 mg(75% EMR)
Ingredients (makes 2 servings)
- 2 skinless and boneless chicken breasts (340 g/ 12 oz)
- pinch of sea salt and pepper
- 300 g cherry tomatoes (10.6 oz)
- 1/2 block feta cheese (100 g/ 3.5 oz)
- 1/4 cup extra virgin olive oil (60 ml/ 2 fl oz)
- 2 cloves garlic, minced
- 300 g frozen spinach, drained (10.6 oz)
- fresh basil or parsley, to serve
Instructions
- Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Season the chicken breasts with salt and pepper. Mince the garlic. Wash the cherry tomatoes and remove the green parts. Once defrosted, squeeze out any liquids from the spinach.
- Place the chicken breasts in a hot pan greased with about a tablespoon of the olive oil. Cook for 1 to 2 minutes per side, until lightly browned.
- To the hot skillet, add the cherry tomatoes and feta. Drizzle the remaining olive oil all over. Place in the oven and bake for about 15 minutes. Add the minced garlic and bake for another 5 minutes.
- Remove from the oven. Transfer the cooked chicken breasts on a plate and set aside. Add the drained spinach to the hot skillet and stir through the ingredients. If needed, place back in the oven for a minute or two to heat up.
- Serve with the cooked chicken breasts and fresh herbs (parsley or basil work best).
- To store, place in a sealed container and refrigerate for up to 3 days.
Ingredient nutritional breakdown (per serving, 1 chicken breast + vegetables)
| Net carbs | Protein | Fat | Calories |
|---|
| Chicken, breast (without skin, raw) |
| 0 g | 38.3 g | 4.5 g | 204 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Tomatoes, cherry, fresh, all varieties |
| 2.7 g | 1.1 g | 0.5 g | 26 kcal |
| Feta cheese |
| 2 g | 7.1 g | 10.6 g | 132 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 27 g | 239 kcal |
| Garlic, fresh |
| 0.9 g | 0.2 g | 0 g | 4 kcal |
| Spinach, frozen |
| 2 g | 5.4 g | 0.9 g | 44 kcal |
| Basil, fresh |
| 0 g | 0.1 g | 0 g | 1 kcal |
| Total per serving, 1 chicken breast + vegetables |
| 7.7 g | 52.1 g | 43.4 g | 649 kcal |
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