Gluten-free stuffed mushrooms. Vegan recipe that is low calorie, low carb, paleo and Whole30 compliant. All that and tasty too! Everything you want in a hard working appetizer and nothing you don’t!
I don’t know about you, but I’ve been cooking up a storm. Trying to figure out how to use what we have, and still make some interesting food that’s nutritious and delicious too. If you have mushrooms, you’re going to love this recipe. It’s easy to make, super tasty and very forgiving in the ingredient department. No mushrooms? I know, star of the show! It’s ok, we are all doing the best we can….use zucchini!
What if I don’t have all the ingredients?
- Mushrooms: I made these with portobellos, but you can also use button mushrooms or cremini. If you don’t have mushrooms, use zucchini! (scoop out the center…follow all the same directions, but they will need 5 minutes less cooking time. Zucchini boats are equally fun and delicious.
- Cauliflower rice: You can substitute riced broccoli, or parsnips for the cauliflower. Really, any riced veggie will work well. OR, use a cooked grain like rice or quinoa.
- Pine nuts: any nut or seed will work. Cashews or walnuts would be good choices. Or if allergic to tree nuts, try hemp seeds, pumpkin seeds or sunflower seeds.
- Onion: If you only have a red onion, use it! Leeks would work, as well as scallions or even shallots.
- Greens: I used spinach and parsley, but any fresh herbs will work well. I’ve made this with fresh basil and oregano before. Cilantro is another good choice. Maybe you have some chives growing wild in your yard? If you don’t have any fresh herbs, or you have some, but not quite enough, substitute 1 teaspoon dried herbs for each Tablespoon fresh you’re trying to replace. I would add in a bit of kale or another green for color and nutrition, if you have it.
- Nutritional Yeast. If you don’t have any or you’re making this for Passover, simply omit. Taste the stuffing after it’s done, before you stuff the mushrooms, you may want to add a bit more salt to compensate.
How do you make gluten-free stuffed mushrooms?
STEP 1: Remove the stems to par-bake mushrooms before stuffing. Mince the the stems and set them aside.
STEP 2: Pulse the nuts and spices until crumbly. I use a spice grinder to make this super easy. If you don’t have a spice grinder, use your coffee grinder or a small food processor. You can also chop by hand, if you don’t have any of those small appliances. Set aside 1 Tablespoon to use later to sprinkle over the tops of the stuffed mushrooms.
STEP 3: Make sure your ingredients are all ready before you begin to cook. You won’t have too much time between steps so, you’ll definitely want to prep before you start.
STEP 4: Prepare the stuffing. Super easy, now that everything is prepped. Saute the onions and mushroom stems, grate the garlic over the pan, add in the greens and nuts, then stir.
STEP 5: Fill the par-baked mushrooms. I find this easiest to do using two spoons. Just the way you would drop cookies onto a tray. Scoop with one spoon and then nudge the gluten-free stuffing off and into the mushroom with the back of the other spoon.
STEP 6: Sprinkle the remaining nut mixture over the tops. Put the stuffed mushrooms back into the oven for another 15 minutes.
STEP 7: You’ll know when they’re done because they’ll be golden on the top.
How to serve stuffed mushrooms:
I just love a recipe that can fill many roles. Not only are these mushrooms a great appetizer (think: pot-luck, holiday party, Thanksgiving, brunch, girls night out….), but they are a wonderful side dish. They are delicious and something that everyone can indulge in. They are low in calories, low in carbs, paleo and whole30 compliant and yet enormously satisfying. I have stuffed full sized portobello mushrooms and served them as a main course too.
More gluten-free vegan recipes to try:
- 14 ounces portobello mushrooms (approximately 16 medium sized)*
- 2 Tablespoons olive oil
- 1 small onion, small dice
- 2 cloves garlic
- 1/4 teaspoon sea salt
- 1/4 teaspoon black pepper
- 3/4 cup cauliflower rice
- 2 Tablespoons finely chopped parsley*
- 2 Tablespoons finely chopped fresh spinach*
- 1/3 cup pine nuts*
- 1 teaspoon dried oregano
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1/2 teaspoon coarse sea salt
- OPTIONAL: 2 Tablespoons nutritional yeast
- Preheat oven to 350. Line rimmed baking tray with unbleached parchment paper.
- Clean mushrooms with damp paper towel. Remove stems, mince and set aside to include in filling.
- Place mushroom caps upside down (so removed stem is face up) on prepared baking tray. Brush with 1 Tablespoon olive oil, or use an olive oil spray. Bake for 10 minutes to soften.
- MAKE THE "CHEESE": Use a coffee or spice grinder, small food processor (or a sharp knife and some elbow grease) to combine nuts, oregano, onion powder, garlic powder, salt and optional nutritional yeast. Pulse until crumbly and resembling parmesan cheese. Set aside.
- MAKE THE FILLING: In a heavy skillet over medium heat, swirl in remaining 1 Tablespoon oil, add in the reserved minced mushroom stems and diced onions. Cook, stirring often for about 3 minutes while stems release their juices. Sprinkle with S+P, grate garlic over pan and continue to cook, stirring for 2 more minutes while onions continue to soften. Stir iIn cauli-rice until well incorporated. Turn off heat. Mix in all but 1 Tablespoons (set aside for topping) of nut mixture, and the spinach/parsley.
- Scoop filing into the par-baked mushrooms. It's Ok to overstuff. Sprinkle with the nut mixture you set aside and bake for 15-20 minutes, until mushrooms are tender and topping is golden.
- White button mushroom will also work well. Also, you can stuff larger portobello mushrooms and serve as a side dish.
- Any combo of fresh herbs and spinach will work. I used 2 Tablespoons fresh parsley and 2 Tablespoon chopped spinach.
- If you don't have pine nuts, cashews are a good sub...but, any nut or seed will do.
Serving Size2 mushrooms
Amount Per Serving Calories 99Total Fat 8gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 6gCholesterol 0mgSodium 210mgCarbohydrates 6gFiber 2gSugar 2gProtein 4g
The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.