Mushroom Health Benefits + 20 Recipes

Mushrooms are a super versatile food. Although technically a fungus, they can be eaten raw, baked, fried, or used as a topping for pizza and other foods.

They can also be chopped up and used in soups and rice, which can help mask their flavor if you’re not a big fan of mushrooms. 

There are many different types of mushrooms, including portobello, shiitake, button, enoki, morel, oyster, and several more. Each provides its own flavor profile, but all mushrooms provide a great nutritional profile as well!

 

Here are 7 health benefits of mushrooms, showcasing why everyone should include them in their diet.

🍄 Decrease Cancer Risk

A review of 17 cancer studies from 1966 to 2020 shows that eating just 18 grams of mushrooms a day may lower your risk of cancer by as much as 45%. Mushrooms are a powerful source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage.

🧂Lower Sodium Intake

Mushrooms are naturally low in sodium – an entire cup of white button mushrooms has just five milligrams of sodium. They offer savory flavor that reduces the need for added salt to keep your blood pressure low.

📉 Lower Cholesterol

They contain compounds that inhibit the production of cholesterol, block cholesterol from being absorbed, and lower the overall amount of cholesterol in your blood.

🧠 Protect Brain Health

Researchers continue to study the effects of eating mushrooms on mild cognitive impairment (MCI). MCI causes memory and language difficulties and is often a precursor to Alzheimer’s disease.

In a study in Singapore, participants who ate more than two cups of mushrooms a week had a 50% lower risk of developing MCI.

☀️ Good Source of Vitamin D

Vitamin D helps your body absorb calcium to maintain and build strong bones. Many people rely on supplements or sunshine to get vitamin D, but if you’re looking to get this nutrient through your diet, mushrooms may be the answer.

While they’re growing, they actually absorb vitamin D from the sunlight, making them the only produce to naturally provide this nutrient.

🦠 Promote Gut Health

Mushrooms contain polysaccharides, their most abundant carbohydrate, which stimulate the growth of healthy bacteria. While many foods break down with stomach acid, the polysaccharides found in mushrooms pass through the stomach unchanged and can reach the colon to encourage bacterial growth there.

🛡️ Boosts Immune System

Mushrooms contain macronutrients that support a healthy immune system, including Selenium, which helps your body make antioxidant enzymes to prevent cell damage; Vitamin D, which assists with cell growth, boosts immune function, and reduces inflammation; and Vitamin B6, which helps your body form red blood cells, proteins, and DNA.

Whether you’re a big fan of mushrooms and already include them in your diet, or you’re looking for ways to incorporate them into your meals, these 20 recipes will give you TONS of ideas for the best meals that include mushrooms.

1. Garlicy Roasted Cauliflower Mushrooms

This recipe combines the tender sweetness of roasted cauliflower with the earthy goodness of mushrooms and the pungency of garlic, making it a great side dish for your next dinner party! You can use your preferred type of mushroom, too.

2. Mushroom Pizza Bites

Made with button mushrooms, these quick and easy little pizza bites are made with mushrooms as the base, then loaded up with grass-fed cheese (I like to buy a block and shred it myself – or have the kids join you!) and pepperoni on top. 

3. Creamy Chicken Mushroom Soup 

This comforting soup is a nutritional powerhouse, featuring protein-rich chicken thighs, immune-boosting mushrooms, and a variety of sautéed vegetables. The addition of garlic, thyme, and bay leaf provides an extra boost of antioxidants and flavor.

4. Flavorful Cheeseburger Stuffed Mushrooms 

These ‘shrooms are packed with all the juicy, meaty flavor of a traditional burger, but with a fun twist that’s perfect for a quick dinner or appetizer. Plus, they’re surprisingly easy to make and incredibly customizable with your favorite toppings – so go ahead, get creative, and enjoy!

5. Veggie Stuffed Mushrooms

Using cremini or portobello mushrooms, you can stuff them full of your favorite vegetables, including shallots, bell peppers, celery, carrots, and garlic. Don’t forget some spices as well, like rosemary, thyme, and ghee!

6. Grilled Marinated Portobello Mushrooms

Giant portobello mushrooms, marinated and grilled to perfection? Say less! This simple marinade is made with coconut aminos, sesame oil, and spices that add a depth of flavor that’s simply irresistible. And only 15 minutes of marinating time!

7. Green Beans with Bacon + Fresh Mushrooms 

Green beans are a great side dish for any meal, but adding bacon and mushrooms? It makes for a flavor explosion! Green beans provide a great many health benefits, and we know mushrooms do too, so this dish is great both for flavor and nutrition!

8. Mushroom Zucchini Lasagna Rolls

Lasagna is super yummy, but made with traditional noodles, they’re very carb heavy. Using zucchini noodles instead is a great way to make it clean-eating approved! It’s shown that eating zucchini regularly can help regulate our blood sugar levels, which can greatly benefit diabetics.

9. Flavorful Marinated Mushroom Kabobs

Looking for a healthy, flavorful snack for your next BBQ? Try a mushroom kabob! These in particular, are marinated and grilled to perfection, but are conveniently skewered on sticks to make for easy and fun snacking!

10. Braised Beef & Mushrooms 

This slow-cooked meal is great for nights when you don’t necessarily have a lot of time to cook, but don’t want to skimp out on a healthy meal. Tender beef, flavorful mushrooms, onions, carrots, garlic, wine, and other spices make this meal hearty and nutritious. 

11. Mushroom Cauliflower Fried Rice

I love cauliflower rice as a side dish, but if you’re looking for something a little more bountiful and fulfilling, try adding mushrooms to the mix! They’ll give you great texture and flavor, not to mention all the health benefits they’ll add on top of the already nutritious cauliflower.

12. Garlic-Herb Sauteed Mushrooms

This recipe is equally great alongside a quick weeknight dinner OR as a delicious side dish for a special holiday meal. They stay great in the fridge for 2-3 days, so throw some of these sautéed mushrooms in your meal prep too!

13. Creamy Mushroom Soup

I love a good soup, even in the summer! This one in particular has great flavor thanks to the different kinds of mushrooms you can use in the recipe. This can also be made dairy-free by using unsweetened coconut milk, OR you can use plain Greek yogurt to raise the protein a bit!

14. Spinach + Mushroom Egg Muffins

Spinach, mushrooms, bell peppers, onions, cheese, and herbs you likely already have on hand. Such an incredibly delicious combination! Egg Muffins can be made ahead for meal prep and then reheated throughout the week as needed. Store in the fridge for up to 5 days!

15. Creamy Chicken Mushroom Skillet 

Supremely seasoned chicken breasts marinated in a creamy mushroom sauce made with garlic and onion powder, milk, and parmesan and cheddar cheese… how much better could it get?! This skillet is sure to wow family and friends alike. 

16. Broccoli + Mushroom Beef Stir Fry 

Stir-fry can often be laden with heavy calories and carbs, which is great for flavor but not for clean eating. Instead of ordering takeout, try this broccoli and mushroom stir-fry instead, which is made with tender strips of steak, button mushrooms, and fresh broccoli, then mixed with coconut aminos (instead of soy sauce), ginger, honey, and sesame oil!

17. Spinach Mushroom Crustless Quiche 

Skip the crust (and unnecessary carbs) in this quiche, but don’t forsake flavor! Use whatever type of mushroom you prefer, as well as fresh spinach, eggs, and feta cheese, to make this delicious, clean quiche for your next brunch. 

18. Garlic Herb Mushrooms 

I recommend using a high-quality white wine (one that you would drink) NOT cooking wine, for the best flavor in this recipe. If you do not want to use wine, then vegetable broth or chicken/beef bone broth may be used in its place.

19. Herbed Mushroom Brown Rice 

Experiment making this recipe with onions or shallots – see which one you like best! You can also try adding other diced veggies, such as celery or carrots, to this rice for added flavor and texture. Herbs like cilantro and fresh lime add great flavor as well!

20. Baked Mushroom Chicken

Need something to adorn that mushroom brown rice you just made? Try this baked mushroom chicken! If you and your family are mushroom lovers, just add more in – what’s not to love? This chicken is extremely flavorful and stays in the fridge for 3 to 4 days. 

Clearly, mushrooms are a super versatile food that can be prepared in a number of ways and mixed into dozens of recipes. If you love them, leave them whole as often as possible in your dishes for that added texture.

But if you don’t particularly love the texture, try chopping or mincing them up into your food so you’re still getting all the great nutritional value of mushrooms! They really are an incredibly nutritious food and can help anyone on their clean-eating journey.

How do you like eating mushrooms? Have you tried any of these recipes? Let me know!

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