Keto Pesto Chicken Bake Recipe | 394 Calories

⏲ ~37 min total · prep 13 · cook 24 · 4 servings

By the KFI Test Kitchen · Tested & approved by Jason Lieu, KFI recipe editor

Published Sep 15, 2026 · Updated Sep 15, 2026

Ingredients

• 4 (6 oz each) boneless skinless chicken breasts
• 1/2 cup sugar-free basil pesto, divided
• 2 cups baby spinach
• 3/4 cup shredded whole-milk mozzarella
• 1/4 cup grated parmesan cheese
• 1 tbsp olive oil
• 1/2 tsp garlic powder
• 3/4 tsp kosher salt
• 1/4 tsp black pepper

Instructions

1. Preheat the oven to 400°F and brush a 9x13-inch baking dish with the olive oil.
2. Pound each chicken breast between two sheets of parchment to an even 3/4-inch thickness so all four finish cooking at the same time.
3. Season the breasts on both sides with the garlic powder, kosher salt, and pepper, then spread 1 tbsp pesto over the top of each.
4. Scatter the baby spinach over the bottom of the baking dish and lay the pesto-covered breasts on top in a single layer.
5. Spread the remaining pesto over the chicken, then cover each breast with mozzarella and finish the dish with the parmesan.
6. Bake 22-26 minutes, until the chicken reads 165°F at the thickest point and the cheese is melted with golden-brown spots.
7. Rest 5 minutes, then spoon the green juices from the bottom of the dish over each piece before serving.

Why this recipe works

• Pesto under and over A tablespoon under the cheese seasons the meat directly while the rest blankets the top. The basil flavor arrives from two directions instead of sitting in one green stripe.
• Spinach as a bed Baby spinach under the chicken steams in the oven and catches every drip of pesto and cheese. It's a side dish that costs one extra handful and no extra pan.
• Even pounding pays off Three-quarter-inch breasts finish at the same minute. Without the pounding step, one piece hits 165°F while another waits, and waiting means dry.

Tips for making this recipe well

Pound between parchment

Parchment stops the mallet from tearing the meat and keeps the counter clean. Even three-quarter-inch thickness is the goal, not thinness for its own sake.

Brown spots are the cue

Look for cheese with golden-brown spots and 165°F at the thickest point, around 22 to 26 minutes. Pale cheese over pale chicken means more time.

Use the green juices

Pesto releases oil and the spinach gives up water, leaving a green pool under the chicken. Spoon it over each piece after the 5-minute rest; it ties the plate together.

Whole-milk mozzarella melts better

Whole-milk mozzarella browns into spots instead of staying rubbery and white. Part-skim works in a pinch, but the finish is noticeably better with the full-fat block.

Check the pesto label

Sugar-free basil pesto is what keeps this at 3 grams net carbs per serving. Some jarred pestos carry added sugar, so the label is worth ten seconds.

Serving suggestions

Three grams of net carbs and about ten minutes of hands-on work, with the oven handling the rest. One 6-ounce breast per person, with the wilted spinach lifted from underneath as the built-in side. Cauliflower mash or a tomato-cucumber salad rounds out bigger appetites. The pesto oil pooled in the dish bottom is the dressing; spoon it over everything. Four breasts fit a standard 9x13 pan without crowding, which matters for even browning.

Storage and meal prep

Leftovers keep 3 to 4 days in a covered container in the fridge. The pesto oil firms up when cold and turns glossy again with reheating. Warm covered in the oven or in short microwave bursts so the cheese softens instead of toughening. Freezing works for 2 to 3 months; the spinach darkens and weeps a little after thawing, which the sauce absorbs without complaint. Thaw overnight in the fridge before reheating for the most even result.

Variations worth trying

• Pesto swap Sun-dried tomato pesto runs the same bake and turns the dish red. Check that jar's label for sugar too.
• Add artichokes Quartered canned artichoke hearts scattered with the spinach make it heartier and pair naturally with basil.
• Thigh version Boneless thighs work at the same 400°F. Check them a few minutes early, since smaller pieces finish faster and stay juicy longer anyway.
• Provolone lid A slice of provolone over each breast under the parmesan makes a bubblier top. Keep the mozzarella if you want the stretch instead.

Frequently asked questions

Can I use homemade pesto?

Yes, and as long as it has no added sugar the recipe stays at 3 grams net carbs. Homemade usually runs brighter in flavor and looser in texture, which suits this dish.

Why is my chicken dry?

It cooked past 165°F or was never pounded even. Thick ends keep cooking after the thin ends are done, which dries them out while they wait.

Can I assemble this ahead?

You can build the whole dish in the morning and refrigerate it until dinner. Plan on a few extra minutes in the oven since it starts cold.

What if I don't have a meat mallet?

A heavy skillet or a rolling pin works through the parchment. The goal is even thickness, not elegance.

Is the spinach noticeable?

It wilts into a soft green bed under the chicken and mostly disappears into the pesto. People who avoid cooked spinach tend to eat this one without comment.

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