Let's put a cap on the mushroom jokes (last one, we promise!) and get to why these fungi are actually health food all-stars. The umbrella-shaped veggies are a great source of potassium, which is vital for muscle health and recovery while also lowering blood pressure and decreasing the effects of a high-sodium meal. Plus, noshing on 'shrooms may also help protect you from breast cancer. According to a study published in the International Journal of Cancer, consuming 10 grams or more decreased breast cancer risk by almost two-thirds! Now that's impressive.
Still not sure how to incorporate more of these low-cal, fat-free fungi into your diet? Well, you can start by choosing Portobello from the grocery store when you can't decide. This particular variety contains the highest vegetable source of inflammation-fighting vitamin D. And researchers at the University of Florida discovered that people who munched on just four ounces of cooked mushrooms every day for four weeks showed increased immunity. Is it any wonder why ancient Egyptians believed snacking on the stuff is the key to a long life? So, go ahead and take a peek at our list of mouthwatering mushroom recipes to help you turn back the clock—and for more ways to eat your way to a better you, check out these 18 Health Foods with Big Beauty Benefits!
Baked Garlic Mushroom Chicken
Nutrition: 306 calories,12.8 g fat (4.4 g saturated), 256 mg sodium, 3.3 g carbs, 0.6 g fiber, 0.9 g sugar, 42.9 g protein (calculated with 1 tbs ghee)
To put an end to the shenanigans involved with planning a weeknight dinner, grab garlic, ghee, mushrooms, and some aromatic spices to add to some hearty chicken thighs. This delectable dish is a healthy alternative to slathering your poultry with condensed cream of mushroom soup. Even better? It can be made in about a half hour! You're welcome.
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Get the recipe from Against All Grain.
Quinoa Pilaf With Mushrooms & Caramelized Onions
Nutrition: 240 calories, 11.7 g fat (1.2 g saturated), 310 mg sodium, 26.4 g carbs, 3.4 g fiber, 1.8 g sugar, 8.8 g protein (calculated with 1 tbs olive oil)
Nutty quinoa complements the sweet smoothness of caramelized onions in this pick. Umami-packed sautéed mushrooms lend the dish a deeper flavor profile, which is why we love munching on this quinoa bowl for lunch or pairing it with a lean protein for dinner.
Get the recipe from Eat. Drink. Love.
Mushroom Lentil Swedish Meat[Less] Balls
Nutrition: 283 calories, 8.9 g fat (6 g saturated) 153 mg sodium, 39 g carbs, 15 g fiber, 4 g sugar, 14.6 g protein (used 1 tbs of coconut oil for gravy)
Coin Meatless Tuesdays and Wednesdays with this delish vegan meal. Unlike the usual beefy meatballs, this pick is packed with a wholesome balance of healthy fats, fiber, and protein, all thanks to the cremini mushrooms, lentils, and chia seeds. Plus, it's just as versatile as your regular ol' meatball, so feel free to lay it on a bed of zoodles or whole-grain spaghetti. Yum!
Get the recipe from The Organic Dietician.
Mushroom & White Truffle Mac And Cheese
Nutrition: 341 calories, 10.4 g fat (5.5 g saturated) 356 mg sodium, 43.9 g carbs, 6.3 g fiber, 1.7 g sugar, 19.5 g protein (used whole grain shells, 10 oz cheese, and omitted olive oil)
Right when you thought your favorite cheat meal couldn't get any better, mac and cheese is transformed with some seriously sophisticated flavors. This cheesy classic benefits from an umami-packed makeover with drizzles of white truffle oil and a hefty dousing of Parmesan. Since this is one of the more indulgent of our shroom-tastic picks, sit down to only about a half-cup of the stuff.
Get the recipe from The Almond Eater.
Cream of Mushroom Soup
Nutrition: 171 calories, 12.7 g fat (2.2 g saturated fat), 96 mg sodium, 8.8 g carbs, 0.8 g fiber, 1.7 g sugar, 5.4 g protein (calculated without added salt, ¾ cup cashews, and subbed butter with olive oil)
This list wouldn't be complete without a dreamy cream of mushroom soup. Since this broth is notoriously fat-laden, we lightened it up by subbing in olive oil for the butter and only using ¾ cup of cashews. And for only 171 calories and a decent 5.4 grams of protein, we're digging this dish for dinner tonight.
Get the recipe from Against All Grain.
Snow Pea & Mushroom Tacos With Mango Salsa
Nutrition: 404 calories, 12.2 g fat (2.5 g saturated), 206 mg sodium, 59 g carbs, 13 g fiber, 9.2 g sugar, 16.3 g protein (calculated with 1 tbs olive oil)
To satisfy your Tex-Mex cravings, opt for whipping up some of these veggie-filled tacos topped with a refreshing mango salsa. The black beans and bountiful veggies lend these tacos an impressive 13 grams of fiber and about 16 grams of protein. No matter how wholesome the fast-casual chain claims to be, you won't find button mushrooms and snow peas at Chipotle—so get your D.I.Y. on in your kitchen tonight!
Get the recipe from Food, Fitness, Fresh Air.
Easy Stuffed Mushrooms with Andouille
Nutrition: (per approx. 2 mushroom caps) 71 calories, 5 g fat (2.3 g saturated), 193 mg sodium, 3.4 g carbs, 0.7 g fiber, 1 g sugar, 4 g protein
Thanksgiving isn't complete without a stuffed mushroom appetizer to pregame the bird with. Spice up your starter by adding savory sausage and white cheddar to the mix and then baking the caps for 10-12 minutes until they're browned and tender. After that, you're ready to gobble 'em up! To see how these loaded 'shrooms stack up against other Turkey Day favorites, check out Every Classic Thanksgiving Dish—Ranked!.
Get the recipe from Lemons For Lulu.
Roasted Portobello Mushroom Veggie Sandwich
Nutrition: 258 calories, 10.8 g fat (5.9 g saturated), 774 mg sodium, 29.5 g carbs, 5.2 g fiber, 6.2 g sugar, 14.1 g protein (calculated without olive oil)
Swap out toxic deli meats for meaty Portobellos in this hearty 'wich with zucchini and creamy Muenster cheese stacked between artichoke spread-slathered toast. Balsamic vinegar and Dijon-roasted veggies are the star of this sammy and provide a fair amount of fiber.
Get the recipe from Neighborhood Food.
Skinnier Lasagna Roll Ups With Mushrooms & Spinach
Nutrition: 386 calories, 8.3 g fat (2.7 g saturated), 622 mg sodium, 53.1 g carbs, 8.2 g fiber, 8.8 g sugar, 26.9 g protein (calculated with 1 cup mozzarella and whole wheat noodles)
Nothing beats forking through the decadent layers of savory sauce and melted cheese in lasagna, but just a few bites of the all that gooey goodness can derail your diet. That's why we're totally digging this lower-calorie mushroom and spinach rendition that's packed with skin-healing vitamin A and immunity-boosting vitamin C. For less than 400 calories, you can have your lasagna and eat it, too.
Get the recipe from Food, Folks, And Fun.
Curried Kale With Portobello Mushrooms
Nutrition: 117 calories, 3.8 g fat (0.5 g saturated), 345 mg sodium,18.9 g carbs, 3.1 g fiber, 4 g sugar, 4.3 g protein
What better way to fill up on superfoods than a hearty bowl of curry-rubbed kale and chewy Portobello mushrooms? This dish boasts a superb nutritional profile, as it's teeming with anemia-fighting iron, metabolism-regulating manganese, and vitamins A, B6, and C.
Get the recipe from Food, Fitness, Fresh Air.
Easy No-Stir Mushroom Risotto
Nutrition: 329 calories, 8.8 g fat (4.6 g saturated), 301 mg sodium, 47.3 g carbs, 2.7 g fiber, 3.1 g sugar, 8.2 g protein (calculated with 3 tbs unsalted butter, 1 tbs olive oil, and low-sodium vegetable broth)
Forgo endlessly stirring risotto and cook up this pick that will save you from extra time spent over the stovetop. Requiring minimal muscle power and a whole lot of herbs like rosemary and thyme, this recipe calls for shiitake and oyster mushrooms—deeming it a must-try. Spare an hour of your day to achieve this velvety risotto bursting with unforgettable flavor. And speaking of starchy meals, find out How To Lose Weight With Resistant Starch.
Get the recipe from A Beautiful Plate.
Mushroom & Avocado Breakfast Burrito
Nutrition: 415 calories, 17.4 g fat (2.8 saturated), 500 mg sodium, 52.8 g carbs, 12.9 g fiber, 2.3 g sugar, 16.2 g protein (calculated without sesame oil, 1.5 avocados, and 1 tbs Vegenaise)
Start your day with a punch of protein and fiber by wrapping up fillings like mushrooms, black beans, and spiced tofu in a whole-wheat tortilla. Not only will this render a super satisfying breakfast (I mean, who doesn't love burritos in the AM?), but it'll also ward off those pesky mid-afternoon hunger pangs.
Get the recipe from Begin With Nutrition.
Champagne Shrimp & Mushrooms
Nutrition: 225 calories, 9 g fat (1.6 g saturated), 286 mg sodium, 3.8 g carbs, 0.6 g sugar, 26.6 g protein
For a quick and buzz-worthy (literally) dinner, sauté mushrooms, onions, and shrimp in some bubbly. This delish dish ready in about 20 minutes; so, whether your favorite TV show's season finale is about to air or your dinner guests arrived early, you'll have this served in no time. Like the idea of cooking with booze? Check out these 8 Tips For Cooking With Beer.
Get the recipe from Life As A Strawberry.
Nutrition: 95 calories, 7.2 g fat (1 g saturated), 7.5 g carbs, 1.9 g fiber, 3.8 g sugar, 2 g protein
Technically a vegetable recipe in which mushrooms get a starring role, these kabobs are a great way to add some seriously savory flavor to your skewers. Even if it isn't grilling season, you can still string them onto their sticks and throw 'em in your oven; they're great for parties, too!
Get the recipe from Damn Delicious.*
Hearty Detox Salad
Nutrition: 382 calories, 16.1 g fat (2.1 g saturated fat), 391 mg sodium, 50 g carbs, 10.1 g fiber, 3.7 g sugar, 12.3 g protein
Yes, this has been dubbed a salad, despite that the star of this plate is clearly the plump Portobello. With 10 grams of fiber, this kale-spiked dish will help keep your body cleansed of those dirty toxins that slip into our food every now and then. For more salad recipes, check out these 30 Salad Recipes for Weight Loss!
Get the recipe from Blissful Basil.