Are Mushrooms A Keto Food?

Mushrooms have tons of benefits. Not only are they rich in nutrients, but they are also a great flavor enhancer. It’s a popular food that is highly adaptable as it can be cooked in various ways. But the question is, are mushrooms keto?

The ketogenic diet, also known as the keto diet,  is designed for dieters to be on a high fat, moderate protein, and low carb keto meal plan. Rather than depending on carbohydrates for calories, you will rely on protein and fat to fuel your body. But the diet comes with restrictions, and to avoid being kicked out of ketosis, it’s important to stick to keto-friendly foods.

There are endless options when it comes to vegetables that one can consume for nutritious purposes. But many of them are not suitable if you’re on a keto diet plan due to their high carb level, which can confuse dieters looking for low-carb meals.

Photo by Polina Tankilevitch from Pexels

Are mushrooms keto-friendly?

Yes, they are! Mushrooms are an absolute gem – not only is the fungus incredibly healthy, but it’s also low in carbs, fats, and protein. The food is versatile, making it a great option to add to different meals, such as these tasty keto stuffed mushrooms.

The Best Keto Mushrooms

You can enjoy any mushroom on keto as they are all keto-friendly and virtually carb-free, including:

  • Portobello mushrooms 
  • White Button mushrooms 
  • Shiitake mushrooms
  • Oyster mushrooms

What are the net carbs in mushrooms?

Mushrooms come in different colors and sizes. But while they are all a part of the same fungus group, they contain different net carbs. 

Portobello mushroomsA cup (86 g) of diced portobello mushrooms contains 3.33 g of carbs, 1.82 g protein, and 0.301 g of fat.

White button mushrooms – According to the Food Data Central, one cup (70 g) of sliced white button mushrooms contains 2.28 g of carbs, 2.16 g protein, and 0.238 g of fat.

Shiitake mushrooms – One whole shiitake mushroom of 19 g contains 1.29 g of carbs, 0.462 g protein, and 0.093 g of fat.

Oyster mushrooms – A 100 g oyster mushroom contains 6.96 g carbs, 2.9 g protein, and 0.19 g of fat.

Can you freeze stuffed mushrooms?

Stuffed mushrooms are great for busy bees with a demanding schedule. With a mere 30 minute cooking time, you can enjoy the healthy food throughout the week or save them for another day by freezing them. The texture will be slightly different but the mushrooms will still taste good.

Best mushrooms for pizza

One of the best things about portobello mushrooms is their size, as they allow you to stuff them with any tasty filling of your choice. But they also make a great crust for a juicy portobello mushroom pizza topped with hearty pepperoni.

These are some of the most popular mushrooms amongst dieters and non-dieters. While you can eat them raw, cooking the mushrooms is always a better choice as it will intensify the taste. Have it grilled and on its own, or include them in a delicious stew or soup.

Delicious Keto Mushroom Recipes

Are you new to keto and are looking for easy keto recipes that you can enjoy throughout the week? These keto mushroom recipes are suitable for avid food enthusiasts as well as newbies interested in perfecting their cooking skills. 

Lately, we’ve been really into mushroom dishes in our house.  I think we’ve become enamoured with them thanks to the nice umami flavor that they add, and the fact that they can be so versatile.  We reached out to some of our favorite food bloggers to round up these 15 keto mushroom recipes, perfect for incorporating mushrooms into your meal plan!

I’m breaking these recipes down into three categories, with five top picks in each:

Keto stuffed mushrooms

Keto side dishes with mushroom

Keto main dishes with mushrooms

Keto stuffed mushroom

 

A collage image of several keto mushroom recipes

 

1. Chilled Old Bay Crab Salad Low Carb Stuffed Mushrooms from The Keto Queens

While I’ve had plenty of hot stuffed mushrooms, you don’t see too many chilled recipes.  I like the idea of having this recipe for the summer months – everyone comes in from the hot weather and you’ve got these prepared to dish out.  Plus, who doesn’t love the old bay and crab combo?

4.6 g carbs / 3.6 g net carbs per serving

Old Bay Crab Keto Stuffed Mushrooms

2. Garlic Scape Pesto Stuffed Mushrooms with Goat Cheese from The Conscious Dietitian

Garlic scapes are one of those things we’ve gotten in our CSA or from the farmers market, but never really know what to do with outside of stir fry.  The idea of using garlic scapes in pesto, and then stuffing it into mushrooms?  Brilliant.

2 g carbs / 1.5 g net carbs per serving

Garlic scape pesto stuffed mushrooms

3. Ham and Cheese Stuffed Mushrooms from Joy Filled Eats

This is one of those recipes that’s crazy simple – it only has 5 ingredients! – yet tastes insanely good.  These are the perfect kind of thing to throw together for a last-minute party, or just to make something snacky for the family on a weekend afternoon.

2 g carbs /1.5 g net carbs per serving

Ham and cheese keto stuffed mushrooms

4. Low Carb Pepper Jack Cheese Stuffed Mushrooms from E.A Stewart

Pepper jack cheese adds such great flavor to anything from burgers to omelets – and of course, these keto stuffed mushrooms.

1 g carbs / 1 g net carbs per serving

Low carb pepperjack cheese stuffed mushrooms

5. Low Carb Spinach Stuffed Mushrooms from Wholesome Yum

Have you ever had that Greek appetizer, spanakopita, that combines spinach and feta in a phyllo pastry?  This version packs those same key flavors into a stuffed mushroom that’s keto-friendly.

5 g carbs / 4 g net carbs per serving

Low carb spinach stuffed mushrooms

Keto Side Dishes with Mushrooms

 

6. Garlic Parmesan Roasted Mushrooms from Peas & Crayons

Oh man, I can taste that garlicy parmesan flavor just looking at these mushrooms.  This keto side dish is incredibly easy to make, too.  Essentially you’ll drizzle butter, garlic, and seasonings on your mushrooms, bake ‘em, then top them off with that flavorful parmesan.

4 g carbs / 3 g net carbs per serving

Garlic and parmesan roasted mushrooms

7. Keto Green Bean Casserole from Yummy Keto Cooking

Whether you need a keto-friendly Thanksgiving side dish or you just want to use up your summer bounty of green beans, this keto green bean casserole is just perfect.  It uses baby portabella mushrooms along with the green beans, all tossed in a cream cheese-based sauce that’s rich and delicious.

10 g carbs / 6.5 g net carbs per serving

A wooden spoon in a casserole dish full of low carb green bean casserole

8. Mashed Cauliflower with Mushroom Gravy from Simply So Healthy

When you’ve got a mashed potato craving but are on the keto diet, this is the recipe to turn to.  The combination of the buttery mashed cauliflower with the umami-packed mushroom gravy is insanely good.

7 g carbs / 6 g net carbs per serving

Mashed cauliflower with mushroom gravy

9. Crispy Oven Fried Garlic Mushrooms from Beauty and The Foodie

These oven fried mushrooms are made keto friendly by using almond flour, ground sunflower seeds, and parmesan cheese as the “breading”.  The result is a delish keto mushroom recipe that works as a side dish or appetizer.

2 g carbs / 1 g net carbs per serving

Keto Oven Fried Mushrooms

10. Keto Cheese Soup with Mushrooms and Thyme from Simply So Healthy

I’m generally not a soup-for-dinner kinda person – usually I like heartier meals – so I’m grouping this with sides.  But that said, you can also definitely use this as a solo meal!  It’s really rich and hearty thanks to the heavy cream, cream cheese, and swiss cheese used in the recipe.

8 g carbs / 7 g net carbs per serving

Keto Cheese Soup

Keto Main Dishes with Mushrooms

 

11. Instant Pot Beef Stew with Bacon and Mushrooms from Low Carb with Jennifer

With less than 10 ingredients and less than an hour of cooking time, you can have a rich flavorful beef stew with mushrooms!  We love the umami that you get from the mushrooms in there, along with the salty, rich bacon flavor.

5 g carbs / 4 g net carbs per serving

Instant pot beef stew with mushrooms and bacon

12. Homemade Mushroom, Chive and Chicken Sausages from Whole Food Bellies

We’ve never tried whipping up our own sausage from scratch, but this recipe makes it seem easy enough to give it a whirl.  According to friends, this recipe uses flavorful chicken thighs along with the mushrooms to create a tender sausage that’s not the least bit dry.

2 g carbs / 2 g net carbs per serving

Homemade keto sausages with chicken and mushrooms

13. Tomato and Pesto Portabella Mushrooms from Buy This Cook That

I suppose technically this is a stuffed mushroom, but it’s in a big ‘ol portabella cap so it seemed far more fitting to put it here in the main dishes.  The combo of tomatoes, cheese, and pesto in these portabella caps works together really well.  After it comes out of the oven, I also like to add some chopped avocado on top for extra healthy fats and to make it more of a full meal.

5 g carbs / 4 g net carbs per serving

Tomato pesto portabella mushrooms

14. Instant Pot Keto Smothered Pork Chops from Beauty and The Foodie

Another instant pot recipe FTW!  Think savory pork chops with a creamy bacon and mushroom filled sauce.  Though the standard recipe has dairy, there is a dairy-free option provided for those of you who need it!

2 g carbs / 2 g net carbs per serving

Keto Instant Pot Smothered Pork Chops

15. Creamy Chicken Mushroom Casserole from I Heart Umami

This keto mushroom recipe is made with just six simple ingredients, but is still packed with flavor.  It’s also another dairy-free option.

10 g carbs / 6 g net carbs per serving

Creamy Mushroom Chicken Casserole

 

MORE YUMMY KETO COOKING RECIPES TO TRY

We have 70+ keto breakfast, lunch, dinner, dessert and snack recipes to choose from.

All of our recipes or keto meal ideas are delicious, once you have tried them you’ll want to make them again and again. By mixing or swapping carb-heavy ingredients with a keto alternative, you can enjoy some of your favorite cuisines without feeling like you’re missing out.

 



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