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Wide rustic platter of healthy stuffed mushrooms with spinach and herb filling and golden whole wheat panko tops on a Thanksgiving table, small pumpkins behind

Healthy Stuffed Mushrooms

A lighter stuffed mushroom with no cream cheese at all: cremini caps pre-baked so they stay firm, filled with their own chopped stems, spinach and garlic folded into Greek yogurt and Parmesan, and finished with a crisp whole wheat panko lid. About 40 calories a cap and 120 a serving, against roughly 75 a cap and 225 a serving for the classic cream cheese and butter version.

  • Total Time: 45 minutes
  • Yield: 8 servings 1x

Ingredients

Scale
  • 24 medium cremini mushrooms (about 1 1/2 pounds), stems removed and finely chopped
  • 1 tablespoon olive oil, plus 1 teaspoon for the topping
  • 3 cloves garlic, minced
  • 4 cups baby spinach, roughly chopped (about 4 ounces)
  • 3/4 cup plain nonfat Greek yogurt, drained 15 minutes if it looks wet
  • 1/2 cup finely grated Parmesan cheese, divided
  • 1/2 cup whole wheat panko breadcrumbs, divided
  • 1/4 cup finely chopped fresh parsley, plus more for serving
  • 1 teaspoon fresh thyme leaves
  • Finely grated zest of 1 lemon
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon smoked paprika

Instructions

  1. Heat the oven to 400 degrees F. Line a rimmed sheet pan with parchment paper. Wipe the mushrooms clean with a damp cloth, twist out the stems and chop the stems fine.
  2. Arrange the caps hollow side up on the pan, brush very lightly with olive oil, and bake empty for 8 minutes, until they release their liquid. Pour the liquid off and pat the caps dry.
  3. Heat the tablespoon of olive oil in a large skillet over medium heat. Cook the chopped stems 5 to 6 minutes, until their liquid has cooked away and the edges turn golden.
  4. Add the garlic and cook 30 seconds. Add the spinach and cook 2 to 3 minutes, until wilted and the pan looks dry. Cool 5 minutes and press out any last moisture.
  5. Stir together the Greek yogurt, half the Parmesan, half the panko, the parsley, thyme, lemon zest, salt, pepper and smoked paprika. Fold in the cooled stem and spinach mixture.
  6. Fill each cap generously, mounding slightly. Toss the remaining panko and Parmesan with the teaspoon of olive oil and sprinkle over the tops.
  7. Bake 12 to 14 minutes, until the caps are tender and the topping is deep golden. Rest 5 minutes, scatter with extra parsley, and serve warm.

Notes

Make ahead: pre-bake the caps, fill them, cover and refrigerate up to 24 hours; add the panko topping just before baking and bake 14 to 16 minutes from cold. Leftovers keep 3 days in the refrigerator and reheat best in a 375 degree F oven for 8 minutes so the tops crisp again; the microwave softens them. For a dairy free version, use a thick plain almond or coconut yogurt, swap the Parmesan for 2 tablespoons of nutritional yeast plus an extra pinch of salt, and mound the filling modestly.

  • Author: Nora Ellis
  • Prep Time: 25 minutes
  • Cook Time: 20 minutes

Nutrition

  • Serving Size: 3 stuffed mushrooms
  • Calories: 120
  • Sugar: 4
  • Sodium: 320
  • Fat: 5
  • Saturated Fat: 2
  • Unsaturated Fat: 3
  • Trans Fat: 0
  • Carbohydrates: 9
  • Fiber: 2
  • Protein: 9
  • Cholesterol: 8

Find it online: https://nourishtable.com/healthy-stuffed-mushrooms/