KETO PESTO CHICKEN AND SPINACH
Keto Pesto Chicken and Spinach is a quick and nutritious dish packed with bold flavours and healthy ingredients. The juicy grilled chicken breast is coated with rich, garlicky pesto, providing a satisfying balance of protein and healthy fats. Fresh spinach adds a vibrant touch and a boost of essential vitamins and minerals. Add salt and black pepper for taste. This low-carb, high-protein meal is perfect for those following a keto or gluten-free lifestyle. The simplicity of this dish makes it ideal for busy weeknights, meal prep or a light yet satisfying lunch. Whether served alone or paired with a side salad, it delivers a hearty and wholesome flavour experience. Plus, with only three main ingredients, it’s an effortless meal that requires minimal preparation. Elevate your chicken routine with this easy, delicious and nutrient-dense recipe.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Mediterranean, Italian
PREPARATION/TECHNIQUES
Grill, Sauté, One-Pot Wonders
OCCASION/HOLIDAY
Family Dinner, Meal Prep, Healthy Eating, Summer, Low-Carb Meal
SPECIAL CONSIDERATION/DIETARY CONCERNS
Keto, Low Carb, Gluten-Free, High Protein, Quick and Easy, Healthy
DISH TYPE
Chicken Dish, Protein Meal
INGREDIENTS
There are the following ingredients for Keto Pesto Chicken and Spinach:
- 100g grilled chicken breast, sliced
- 10g fresh spinach
- 1 tbsp pesto sauce
- Salt and black pepper, to taste
- Parmesan cheese, cherry tomatoes, crushed red pepper flakes (Optional add-ins)
FULL NUTRITIONAL INFORMATION
- Calories: 230
- Protein: 32g
- Carbohydrates: 2g
- Fibre: 1g
- Fat: 10g
- Sodium: 150mg
PREPARATION
- Grill the chicken: Preheat a grill pan or skillet over a medium flame. Season the chicken breast with salt and black pepper, then grill for 5-7 minutes per side until fully cooked. Remove from heat and slice into strips.
- Prepare the spinach: Wash and pat dry the fresh spinach. If using baby spinach, no additional prep is needed. For larger spinach leaves, roughly chop them for easier mixing.
- Heat everything together: In a large skillet over low heat, add the cooked chicken, pesto sauce and spinach. Stir it gently until the spinach starts to wilt and the chicken is well coated in the pesto for about 2 minutes.
- Serve immediately: Transfer to a plate and enjoy warm. If desired, top with Parmesan cheese or crushed red pepper flakes for extra flavour.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS
- Choose high-quality pesto: Look for fresh pesto made with real basil, olive oil, garlic and Parmesan cheese for the best flavour.
- Use a meat thermometer: Ensure the chicken reaches an internal temperature of 75°C (165°F) to guarantee it’s cooked through without drying out.
- Add crunch: Toasted pine nuts or almonds can add texture and a nutty flavour.
- Go dairy-free: Use a dairy-free pesto option or make your own with avocado and nutritional yeast instead of cheese.
- Meal prep friendly: This dish stores well, making it ideal for batch cooking and quick lunches throughout the week.
VARIATIONS
- Cheesy pesto chicken: Add mozzarella or feta cheese for a creamy twist.
- Spicy version: Stir in chilli flakes or cayenne pepper for a bit of heat.
- Vegetable boost: Mix in sautéed mushrooms, cherry tomatoes or zucchini for extra fibre and nutrients.
- Creamy option: Add a splash of heavy cream to the pesto for a richer, more indulgent sauce.
- Avocado twist: Mash an avocado with the pesto for a thicker, more filling spread.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container for up to 3 days.
- Freezing: Freeze cooked chicken (without pesto) for up to 2 months. When ready to serve, thaw, heat and mix with fresh pesto and spinach.
- Reheating: Warm in a skillet over low heat, adding a little extra pesto if needed to prevent dryness. Avoid microwaving as it can make the chicken rubbery.
- Make-ahead tip: Grill multiple chicken breasts in advance and portion them with pesto and spinach for easy meal prep.