10+ Mushroom Recipes Low Calorie: Deliciously Healthy Meals for Every Palate

Mushrooms are not only tasty but also a great addition to low-calorie meals. By incorporating mushroom recipes into your cooking, you can enjoy flavorful dishes without worrying about calories. Whether you’re looking to create a healthy side dish or a savory main course, mushrooms offer versatility and nutrition.

These delicious fungi can easily be paired with a variety of ingredients, making them perfect for any meal. Many low-calorie mushroom recipes highlight their unique flavors, helping you stick to your health goals while enjoying every bite.

Mushroom Zucchini Stir Fry

This Mushroom Zucchini Stir Fry is a quick and tasty dish that’s perfect for a low-calorie meal. You can whip it up in under 15 minutes, making it a great option for busy days.

Start by gathering your fresh ingredients. Use firm zucchini and fresh mushrooms for the best flavor.

Sauté the mushrooms with garlic in a little olive oil over medium heat until they turn light golden.

Next, add the sliced zucchini to the pan. Stir-fry everything together for about 5 to 8 minutes, until the zucchini is tender but still crisp. Season with a splash of soy sauce for extra taste.

This dish works well as a side or a light main course. Enjoy your meal!

Ingredients

• 1 cup mushrooms, sliced
• 1 cup zucchini, sliced
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 tablespoon soy sauce

Cooking Instructions

1. Heat olive oil in a skillet over medium heat.
2. Add sliced mushrooms and minced garlic. Sauté for 5 minutes.
3. Add zucchini to the skillet. Stir-fry for 5 to 8 minutes until tender.
4. Add soy sauce and mix well.
5. Serve warm and enjoy!

2) Grilled Portobello Caps

Grilled Portobello caps are a delicious and healthy option for a low-calorie meal. These mushrooms offer a hearty texture and rich taste that can satisfy your cravings.

To start, you’ll need to marinate the caps. A mixture of olive oil, balsamic vinegar, garlic powder, salt, and pepper works wonders. This adds flavor while keeping them light.

Preheat your grill to medium-high heat (about 375°F or 190°C).

Brush your marinated caps with the mixture on both sides. Place them grill-side down. Grill for about 5-7 minutes per side, until they’re tender and have nice grill marks.

These grilled mushrooms can be enjoyed on their own or served in a salad or as a sandwich filling. They are versatile and always a crowd-pleaser.

Ingredients:

• 4 large Portobello mushroom caps
• 2 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• 1 teaspoon garlic powder
• Salt and pepper to taste

Cooking Instructions:

1. Preheat the grill to medium-high heat (375°F or 190°C).
2. Mix olive oil, balsamic vinegar, garlic powder, salt, and pepper in a bowl.
3. Brush both sides of the mushroom caps with the marinade.
4. Place the caps on the grill, gill side down.
5. Grill for 5-7 minutes on each side until tender.

3) Spiced Mushroom Soup

Spiced Mushroom Soup is a flavorful and healthy option for a low-calorie meal. This soup combines the rich taste of mushrooms with warm spices.

To start, heat olive oil in a large pan over medium heat. Add chopped onion and cook for about 5 minutes until soft.

Stir in garam masala and ground cilantro for a fragrant base.

Next, add sliced mushrooms and cook until they are tender and browned.

Pour in vegetable broth, bringing everything to a simmer. Let it cook for about 15 minutes to blend the flavors.

For a smooth texture, you can blend the soup using an immersion blender or a regular blender. Adjust the seasoning with salt and pepper to taste.

Enjoy this delicious soup on a chilly day!

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 1 teaspoon garam masala
• 1 teaspoon ground cilantro
• 2 cups mushrooms, sliced
• 4 cups vegetable broth
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a large pan over medium heat.
2. Add chopped onion and cook for 5 minutes.
3. Stir in garam masala and ground cilantro.
4. Add sliced mushrooms; cook until tender.
5. Pour in vegetable broth and bring to a simmer.
6. Cook for 15 minutes to blend flavors.
7. Blend soup for a smooth texture if desired.
8. Season with salt and pepper before serving.

4) Creamy Mushroom Spinach Pasta

Creamy Mushroom Spinach Pasta is a delicious and healthy option for a quick meal. You can enjoy all the flavors without the extra calories. This recipe uses fresh ingredients for a light and satisfying dish.

Start by heating a bit of olive oil in a pan. Add finely chopped onions and minced garlic, cooking until soft.

Then, toss in sliced mushrooms and let them brown. Once they soften, stir in fresh spinach until it wilts.

To make the sauce creamy, whisk together half-and-half and a bit of pasta water. Mix this with the cooked pasta and veggies. Season with salt, pepper, and a touch of paprika for extra flavor.

Ingredients

• 8 oz (about 225 g) pasta of your choice
• 2 tbsp olive oil
• 1/2 onion, finely chopped
• 4 cloves garlic, minced
• 8 oz (about 225 g) mushrooms, sliced
• 2 cups fresh spinach
• 1/2 cup half-and-half
• Salt and pepper to taste
• 1/2 tsp sweet smoked paprika

Cooking Instructions

1. Cook pasta according to package instructions.
2. In a large skillet, heat olive oil over medium heat.
3. Add onions and garlic; cook until soft.
4. Stir in mushrooms and cook until browned.
5. Add spinach and cook until wilted.
6. Combine half-and-half and pasta water in a bowl.
7. Mix everything together and season with salt, pepper, and paprika. Enjoy!

5) Stuffed Cremini Mushrooms

Stuffed cremini mushrooms are a delicious and healthy option for your low-calorie meals. These mushrooms are packed with flavor and make for a great appetizer or side dish.

To make them, start with fresh cremini mushrooms. You’ll fill them with a tasty mixture that can include ingredients like garlic, herbs, and low-fat cheese. This combination keeps the calories low while enhancing the taste.

Baking the stuffed mushrooms at 350°F (175°C) allows them to cook evenly and become tender. You’ll love how the flavors blend as they bake.

These stuffed mushrooms not only taste good, but they also look appealing on your plate. They are perfect for gatherings, or just a cozy night in.

Ingredients

• 20 cremini mushrooms
• ½ cup low-fat cream cheese
• 2 cloves garlic, minced
• ¼ cup chopped fresh herbs (like parsley or basil)
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. Clean the cremini mushrooms and remove the stems.
3. In a bowl, mix cream cheese, garlic, herbs, salt, and pepper.
4. Stuff each mushroom with the mixture.
5. Place on a baking sheet and bake for 15-20 minutes until soft.

6) Mushroom Avocado Toast

Mushroom avocado toast is a quick and healthy snack or meal. It brings together the creamy taste of avocado and the earthy flavor of sautéed mushrooms.

Start by toasting your favorite bread until it’s golden. Then, sauté sliced mushrooms in a pan with a bit of oil over medium heat. Season them with pepper and garlic for extra flavor.

Next, mash ripe avocado and spread it generously on the toast. Top it with the sautéed mushrooms. You can add some fresh herbs or chili flakes for a little kick.

This dish is not only tasty but also low in calories. It’s filling and nutritious, perfect for any time of day.

Ingredients

• 1 slice of whole-grain bread
• 1/2 avocado
• 1 cup sliced mushrooms
• 1 teaspoon olive oil
• Salt and pepper to taste
• Optional: fresh herbs or chili flakes

Cooking Instructions

1. Toast the slice of bread until golden.
2. Heat olive oil in a pan over medium heat (about 350°F / 175°C).
3. Add sliced mushrooms, cooking until tender (about 5 minutes).
4. Season mushrooms with salt and pepper.
5. Mash avocado and spread it on the toast.
6. Top with sautéed mushrooms. Add extras if desired.

7) Miso Mushroom Risotto

Miso mushroom risotto is a delicious and creamy dish that’s easy to make. It combines the earthy flavor of mushrooms with the rich taste of miso for a unique twist.

Start by simmering some vegetable broth in a pot.

In a skillet, melt butter and add fresh mushrooms. Sauté them until they become tender. This usually takes about 5-6 minutes.

Next, stir in arborio rice and let it cook briefly. Gradually add the warm vegetable broth, one ladle at a time. Stir often to help the rice absorb the flavors.

When the rice is creamy and al dente, mix in miso paste for that savory depth. Finish with a sprinkle of green onions or fresh herbs for extra flavor.

Ingredients

• 1 cup arborio rice
• 4 cups vegetable broth
• 1 cup mushrooms, sliced
• 2 tablespoons miso paste
• 1 tablespoon butter
• 1 tablespoon olive oil
• Green onions for garnish

Cooking Instructions

1. Heat the vegetable broth in a pot.
2. In a skillet, melt butter over medium heat.
3. Add mushrooms and sauté for 5-6 minutes.
4. Stir in arborio rice and cook for 1-2 minutes.
5. Gradually add warm broth, stirring often.
6. When rice is creamy, mix in miso paste.
7. Garnish with green onions before serving.

Mushroom Cauliflower Rice Bowl

A Mushroom Cauliflower Rice Bowl is a tasty and healthy option for a low-calorie meal. It combines the rich flavor of mushrooms with the lightness of cauliflower rice. This dish is easy to make and packed with nutrients.

You can start by sautéing fresh mushrooms in a bit of olive oil. The mushrooms add a great umami flavor.

Next, cook the cauliflower rice in the same pan. This helps to soak up all the delicious mushroom flavor.

For added nutrition, you might want to throw in some spinach or other veggies. Season with garlic, salt, and pepper to taste. You can serve it warm and enjoy a filling meal without the extra calories.

Ingredients

• 1 pound of mushrooms, sliced
• 1 head of cauliflower, riced
• 1 tablespoon olive oil
• 2 cups fresh spinach (optional)
• 2 cloves garlic, minced
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a skillet over medium heat (350°F / 175°C).
2. Add sliced mushrooms and cook until tender.
3. Stir in the riced cauliflower.
4. Add minced garlic and spinach, cooking until everything is heated through.
5. Season with salt and pepper before serving.

9) Balsamic Glazed Mushrooms

Balsamic glazed mushrooms are a tasty and low-calorie option for any meal. The rich flavor of balsamic vinegar brings out the natural earthiness of the mushrooms. You can easily prepare this dish as a side or add it to a salad.

To make balsamic glazed mushrooms, you’ll need fresh mushrooms, balsamic vinegar, olive oil, garlic, and a touch of honey for sweetness. This recipe is simple and quick, making it perfect for weeknight dinners.

Ingredients

• 1 pound mushrooms, cleaned and stems trimmed
• 2 tablespoons balsamic vinegar
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon honey
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 350°F (180°C).
2. In a bowl, combine balsamic vinegar, olive oil, honey, garlic, salt, and pepper.
3. Place mushrooms in a baking dish and pour the balsamic mixture over them.
4. Toss to coat the mushrooms evenly.
5. Roast for 20-25 minutes until tender and caramelized. Enjoy!

10) Mushroom Lettuce Wraps

Mushroom lettuce wraps are a fresh and delicious option for a low-calorie meal. They are quick to make and packed with flavor. You can enjoy them as a light lunch or a fun appetizer.

To start, you can use any kind of mushrooms you like. Sauté them with garlic, ginger, and vegetables for added taste. Tofu is a great addition for extra protein.

For a crunchy twist, add chopped peanuts or cashews. Wrap the mixture in crisp lettuce leaves for a satisfying bite.

These wraps are easy to prepare and can be customized to your liking. Serve them with a sauce like low-sodium soy sauce for extra flavor.

Ingredients

• 1 cup mushrooms, chopped
• 1/2 cup tofu, crumbled
• 1 tablespoon soy sauce
• 1 teaspoon garlic, minced
• 1 teaspoon ginger, minced
• Lettuce leaves (like romaine or butter lettuce)
• Chopped peanuts or cashews (optional)

Cooking Instructions

1. Sauté garlic and ginger in a pan over medium heat.
2. Add mushrooms and tofu. Cook until mushrooms are tender.
3. Stir in soy sauce and mix well.
4. Remove from heat and let cool slightly.
5. Spoon the mixture into lettuce leaves and top with nuts if desired.
6. Enjoy!