Baked Feta Chicken

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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Step-by-step

1. 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.

   

2. 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.

   

3. 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.

   

4. 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.

   

5. Serve with the cooked chicken breasts and fresh herbs (parsley or basil work best).

   

6. To store, place in a sealed container and refrigerate for up to 3 days.

   

Recipe

Baked Feta Chicken

★★★★☆4.5 (44 ratings)

Juicy and tender chicken breasts baked with tomatoes, feta, garlic and spinach. An easy low-carb dinner recipe ...

Hands on

10m

Overall

30m

Servings

2

7.7 g

Net carbs

52.1 g

Protein

43.4 g

Fat

649

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings

US + metricMetricUS

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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

1. 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.

2. 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.

3. 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.

4. 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.

5. Serve with the cooked chicken breasts and fresh herbs (parsley or basil work best).

6. To store, place in a sealed container and refrigerate for up to 3 days.

Nutrition per serving, 1 chicken breast + vegetables

Carbs 5%Protein 33%Fat 62% of calories

Net carbs

7.7 g

Total carbs

14.1 g

Fiber

6.4 g

Sugars

5.8 g

Protein

52.1 g

Fat

43.4 g

Saturated fat

12.2 g

Calories

649 kcal

Sodium

736 mg · 32% RDA

Magnesium

172 mg · 43% RDA

Potassium

1,491 mg · 74.5% EMR

Nutrition by ingredient

Per 1 chicken breast + vegetables	Net carbs	Protein	Fat	kcal
Chicken, breast (without skin, raw)	0 g	38.3 g	4.5 g	204
Salt, sea salt	0 g	0 g	0 g	0
Pepper, black, spices	0 g	0 g	0 g	0
Tomatoes, cherry, fresh, all varieties	2.7 g	1.1 g	0.5 g	26
Feta cheese	2 g	7.1 g	10.6 g	132
Olive oil, extra virgin	0 g	0 g	27 g	239
Garlic, fresh	0.9 g	0.2 g	0 g	4
Spinach, frozen	2 g	5.4 g	0.9 g	44
Basil, fresh	0 g	0.1 g	0 g	1
Total	7.7 g	52.1 g	43.4 g	649

Serving size 1 chicken breast + vegetables

• Gluten free
• Egg free
• Nut free
• Pork free
• Avocado free
• Coconut free
• Fish free
• Shellfish free
• Beef free