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Keto Meal Prep with Chicken

Keto Chicken & Creamed Spinach Meal Prep

Course: Main Course
Cuisine: American
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 5 meals
Author: WP Buffs Team

This is the best ketogenic chicken meal prep ever! Everything is low carb and tasty, especially the fennel crusted chicken, it's the juiciest way to cook a chicken breast. The creamed spinach with bacon and mushrooms is keto diet approved dairy free, can you believe that! I used coconut cream and coconut milk, and you can't even tell that it's dairy free. The keto chicken meal prep is a must!



For the chicken:

  • Five 8 ounce chicken breasts pounded thin
  • 2 teaspoons fennel powder
  • 1 teaspoon ground coriander
  • ¼ teaspoon cayenne pepper
  • 4 cloves garlic smashed
  • 6 sprigs fresh thyme
  • 2 tablespoons butter
  • Olive oil
  • Kosher salt
  • Fresh black pepper

For the spinach

  • 2 pounds frozen & chopped spinach
  • 12 ounces cremini mushrooms sliced
  • 2 thick slices of bacon cubed
  • 1 red onion chopped
  • 3 cloves garlic minced
  • 1 can each coconut milk & coconut cream
  • 3 tablespoons parmesan or pecorino romano cheese
  • Olive oil
  • Kosher salt
  • Fresh black pepper


  1. Cook’s notes: Make sure to pound the chicken breasts thin or better yet, ask the butcher to do it for you or buy butterflied breasts. Thick chicken breasts are tough to cook evenly.
  2. Allow the frozen spinach to thaw in the fridge overnight or at room temperature for 1 hour.
  3. Begin cooking:
  4. Make the spice rub for the chicken by combining the fennel, coriander, and cayenne in a small bowl, mix well. Season both sides of the chicken with a generous pinch of salt and the spice rub. Splash over 2 teaspoons of oil and rub it all over the chicken. Allow the chicken to sit at room temperature for 20-30 minutes.
  5. Meanwhile, make the creamed spinach by pre-heating a large pan over medium heat with 2 teaspoons of oil. Add the sliced mushrooms and cook for 8 minutes. Add the cubed bacon and cook until the mushrooms have wilted down and have browned a bit, about 4 minutes. Add the onion, garlic, ½ teaspoon salt, a few cracks of pepper, mix well and cook until the onions are soft and translucent, about 8 minutes. Make sure to squeeze all the water from the frozen spinach and add it to the pan along with a ¼ teaspoon salt and a few cracks of pepper. Cook for 2 minutes so the spinach warms up and then add the coconut milk and cream. Stir well and cook for 3-4 minutes then add the grated cheese and turn the heat off the pan. Check for seasoning, you may need more salt. Set aside.
  6. To cook the chicken, pre-heat a large pan(preferable cast iron) over medium-high heat for 2 minutes with 2 teaspoons of oil. Add 3 chicken breasts to the pan and let them cook for 4 minutes undisturbed. You have to cook the chicken in 2 batches because you don’t want to overcrowd the pan. Flip the chicken and cook 2 minutes then drop 1 tablespoon of butter in the pan along with half the garlic and thyme. Cook chicken 1 more minute while using a spoon to baste the top of the chicken with the melted butter, adding more if needed. Remove chicken from pan and repeat with remaining chicken.
  7. Serve the chicken with the creamed spinach and enjoy! Everything will keep in the fridge for 5 days or can be frozen for 2-3 months. When time to re-heat, wrap the container in foil and place in a 400 F oven for 10-12 minutes. If using the microwave, cover the container with a wet paper towel.

Recipe Notes

807 calories per meal
9 grams of carbs per meal
51.5 grams of fat per meal
63 grams of protein per meal
6 grams of fiber per meal