There are many diets out there, but the "keto" diet is more common than ever.
The ketogenic diet, coined keto for short, is a very low-carb, high-fat diet that may lower blood sugar and insulin levels and is increasingly recommended for a variety of health conditions, such as epilepsy and cancer. The diet is widely recognized for the weight-loss and energy-boosting powers that come from cutting carbs and calories.
While there are different subtypes of ketogenic diets, the essential information beginners need to know is that drastically reducing carb intake and replacing it with fat shifts your metabolism to a state called ketosis, causing your body to efficiently burn fat for energy.
But because of the restrictions, it can be tricky to find meal plans that follow keto’s specific guidelines.
Mushrooms, however, are a keto dieter's friend.
Low in carbs and sugars, mushrooms offer amazing health benefits without throwing off the balance of ketosis. They are packed with fiber and are high in vitamins, minerals, and antioxidants.
If you are part of the 35% of adults with Vitamin D deficiency in the U.S., cooking a keto mushroom recipe with Monterey High Vitamin D mushrooms provides 50% of the Daily Value of D2 per serving. Keep in mind, though, that not all commercially grown mushrooms contain Vitamin D.
5 Keto Recipes with Mushrooms
So, are you ready to feature fantastic fungi in your keto diet? Try these low-carb keto mushroom recipes that will have you saying, “Wait— there are mushrooms in this?!”
1. Keto-Friendly Kale & Basil Pesto Zoodles with Mushrooms
Missing pasta? Enjoy the taste of spaghetti without consuming high-carb, high-calorie noodles.
This keto mushroom recipe has you shave zucchini, letting keto dieters mimic the texture of traditional pasta, with more nutritional benefits. Toss your “zoodles” with sharp garlic, fine sea salt and fresh basil— and this dish will burst with flavor. Kale, pine nuts (in a small, keto-friendly serving) and mushrooms make this dish both healthy and filling.
A special thanks to The Mushroom Council for this creative pesto platter.
Ingredients
- 2 cups chopped kale leaves
- ¼ cup lightly packed basil leaves
- 8 tbsp extra virgin olive oil
- 2 garlic cloves chopped
- 4 tbsp freshly grated Parmesan cheese
- 2 tbsp pine nuts
- ½ tsp fine sea salt
- 8 oz white button mushrooms, chopped
- 3 medium zucchini (about 1 ½ pounds) cut into zoodles
- Fine sea salt to taste
2. Chicken & Mushroom Soup Keto Style
Soup is a smart, easy-to-make option for keto dieters! Instead of worrying if your next meal will follow the rules, you can make a cauldron of your favorite soup to divide into multiple servings throughout the week.
You will enjoy the aroma of poultry broth wafting through the air with this easy chicken keto recipe. This chicken soup features diced carrots, onion, celery and savory Baby Bella mushrooms paired with soft chicken cubes for a keto-friendly recipe. Place your serving in a mason jar for lunch on the go, multiple days of the week, or freeze some for later.
Ingredients
- 1 tbsp coconut oil
- 8 oz boneless chicken cubed (purchase a pre-cooked rotisserie chicken to save time or cook your own thighs or breasts)
- Salt and pepper to taste
- 2 tbsp butter
- 3 or 4 cloves garlic
- 8 oz Baby Bella or Brown Mushrooms, sliced*
- 1 diced onion
- 3 carrots, peeled and diced
- 2 stalks celery, diced
- ½ tsp dried thyme
- ½ tsp dried rosemary
- 1/8 cup arrowroot or almond flour
- 4 cups chicken broth
- Optional: ½ cup heavy cream
- Fresh parsley and grated cheddar cheese for garnishing
*Our Monterey® Sliced Baby Bella mushrooms are also available nationwide in High Vitamin D varieties, in both 8 oz and 16 oz packages. Check out where you can buy your vitamin-rich mushrooms here.
3. Low-Carb Lemony Salmon Mushroom Kebabs
Both salmon and mushrooms are loaded with selenium and other antioxidant-like nutrients. Plus, both are virtually carb-free and salmon offers abundant healthy fats. Stick chunks of each on a skewer and grill for just five minutes. Then, simply spritz with lemon and salt and pepper to perfection. With such a short list of fresh ingredients, this keto meal recipe will help you nail your diet.
Ingredients
Your quantity will depend on how many kebabs you want to grill. From small family gatherings to big summer cookouts, make as many or as few skewers as you prefer!
- Monterey® Baby Bella Mushrooms*
- Salmon
- Asparagus
- Lemon
- Grape tomatoes
*Our Monterey® Sliced Baby Bella mushrooms are also available nationwide in High Vitamin D varieties, in both 8 oz and 16 oz packages. Check out where you can buy your vitamin-rich mushrooms here.
Seasoning
- Olive oil
- Salt and pepper
- Lemon juice, for garnish
How to grill mushroom kebabs in 5 easy steps
4. Mighty Mushroom Lettuce-Wrapped Blended Burger
You shouldn't have to give up the things you love when sticking to a strict diet. This beef and mushroom keto recipe lets you cut the carbs with this lettuce-wrapped blended burger. Instead of a bland bun, this recipe subs in your choice of crunchy lettuce— so you can focus on the juicy flavor of the beef.
But what really enhances each bite are the chopped mushrooms, seamlessly blended into the meat of the patty, giving it a unique umami mouthfeel. The Mighty Mushroom Lettuce Wrapped Blended Burger is a healthier, guilt-free keto-friendly recipe. Plus, did we mention it’s also gluten-free? These tasty wraps will leave you hungry for simple yet delicious recipes.
Ingredients
- 8 oz Brown or White Mushrooms, finely chopped
- 2 tbsp olive oil, divided
- 1 lb ground beef
- ½ tsp salt
- 4 slices cheddar cheese
- 1 tomato, thinly sliced
- ½ red onion, thinly sliced
- 1 head iceberg, green leaf or butter lettuce, rinsed then dried
5. Keto Asian Rainbow Stir Fry with Mushrooms
Mmm… warm stir fry. Load your wok or skillet with a myriad of colorful vegetables, from bright red and yellow bell pepper to vibrant green snow peas. This recipe also includes a variety of mushrooms— Shiitake, Oysters and Baby Bellas— for a punch of selenium, B vitamins and other valuable nutrients. The ginger and garlic provide a tantalizing sharpness while the Chinese five-spice combination and coconut aminos round out the rich umami flavor.
The original recipe includes rice, but to stick to your keto diet, skip those unwanted carbs, minimize the amount of maple syrup used and then simply eat your seared vegetables as-is. Trust us, they’re just as good!
Ingredients
- 2 tbsp avocado oil
- 2 cloves garlic, minced
- 1/2 red onion, cut into thin strips
- 1 1/2 cups matchstick carrots
- 1 yellow bell pepper, cut into thin strips
- 1 red bell pepper, cut into thin strips
- 6 oz snow peas or sugar snap peas
- 12 oz Monterey® Umami Blend Mushrooms (sliced Shiitake, Oysters and Baby Bellas* - or your choice of sliced mushrooms)
- 2 tbsp sesame oil
- 4 tbsp coconut aminos (or soy sauce)
- 2 1/2 tbsp maple syrup (Modify this recipe for keto by using just 1 tbsp maple syrup)
- 1 1/2 tsp Chinese five-spice
- 1 tbsp chopped ginger or ginger paste
- 1 clove garlic, minced
- Chives, chopped
Mushrooms Are the Ultimate Keto Ingredient
These creative keto mushroom recipes are sure to get you excited about your new diet! The secret? All five have one special ingredient: mushrooms.
Blended with your favorite meat, raw or cooked mushrooms can help you slash calories and get the nutrients you need for a healthier lifestyle. However delicious and nutritious fresh fungi can be, we recommend seeking the advice of a medical professional before embarking on any diet or lifestyle modification, such as switching to keto.
Remember, healthy doesn’t have to be bland or flavorless. Explore more mouthwatering recipes by downloading our ebook, More Flavor, Less Guilt: The Ultimate Cookbook.
Related Information
Interested in learning more about mushrooms? Read these posts on the Monterey Blog.
- How to Incorporate Mushrooms Into 10 Popular New Year’s Diets
- 7 Healthy Mushroom Recipes to Watch Your Calorie Count
- 4 Big Reasons to Add Vitamin D to Your Diet This Year
