Healthy Stuffed Mushrooms Recipe (Plus Low-Carb and Plant-Based Versions)

Stuffed mushrooms can be a showstopper because they’re so pretty and delicious. For entertaining or for family meals, it’s worth the effort to make these cute and irresistible mushrooms. Have 1-2 mushrooms for a starter, or have 5-6 for a main course.

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These mushrooms have heart-healthy olive oil instead of butter or cream, and they have whole-grain breadcrumbs instead of white breadcrumbs or crackers. You can also use quick-cooking oats. They get extra fiber from onions and spinach, and parmesan cheese and Italian herbs add a savory flavor. 

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Here are some other options.

• For a Mediterranean flair, add sun-dried tomatoes, feta cheese, and olives instead of parmesan cheese for the filling.
• For a spicy version, jalapenos and shredded cheddar cheese instead of parmesan cheese.
• For a plant-based (vegan) option, try pesto and nutritional yeast instead of parmesan cheese.
• For a low-carb version, use almond flour instead of breadcrumbs.

Recipe for Healthy Stuffed Mushrooms

Makes 4 medium servings, 4 mushrooms per serving

Ingredients: 

• 16 medium white or cremini mushrooms
• 1 tablespoon plus 3 tablespoons of olive oil
• 1 small onion, finely diced
• 2 cloves of garlic, peeled and minced
• ¼ cup of whole-grain breadcrumbs or panko, or quick-cooking oats
• 1 cup of fresh spinach, chopped, or ½ cup of frozen chopped spinach
• ¼ cup of grated parmesan cheese
• 1 teaspoon of Italian herbs or a mixture of oregano, basil, thyme, and marjoram
• Salt and pepper to taste
• (Optional) Fresh parsley for garnish

Instructions: 

1. Preheat oven to 375°F. Line a baking sheet with parchment paper or lightly grease with cooking spray.
2. Carefully remove the stems of the mushrooms while keeping the caps intact. Chop the stems.
3. Heat 1 tablespoon of olive oil in a large skillet or pot. Add the stems, onions, and garlic. Cook 3-5 minutes or until softened and fragrant.
4. Stir in the spinach and cook until wilted, if fresh. Remove from heat and mix in the breadcrumbs or oats, parmesan cheese, 3 tablespoons of olive oil, Italian herbs or spices, and salt and pepper. Stir well. 
5. Spoon the spinach mixture into the mushroom caps, slightly mounding the mixture at the top. Place each cap on the baking sheet. 
6. Bake for 20-25 minutes or until the mushroom caps are cooked and the filling is golden and slightly crispy. Serve with parsley if desired.

Nutrition information per serving: 110 calories; 5 grams of fat; 1.5 grams of saturated fat; 10 mg cholesterol; 230 mg of sodium;  9 grams of carbohydrates; 1.5 grams of sugar; 5 grams of fiber; 5 grams of protein

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