Can You Eat Mushrooms on a Keto Diet?

In order to follow the ketogenic diet, which is also known as the “keto diet,” dieters must follow a low-carb, high-fat, moderate-protein diet. Protein and fat will be your body’s primary energy sources, rather than carbohydrates

Vegetables are an infinite source of nutrition, and there are many varieties to choose from, but the high carb content of many of these dishes makes them unsuitable for a ketogenic diet, which might lead to confusion among those aiming for a low carbohydrate intake.

Mushrooms offer a slew of health advantages, and they’re also delicious and nutrient-dense. Filled with important nutrients like riboflavin, potassium, and copper, they also have powerful antioxidants that help fight free radicals and oxidative stress. Mushrooms are extremely versatile and they can be prepared in numerous ways 

However, the debate, can you eat mushrooms on keto? In this article, we’ll discuss whether you can eat mushrooms on a keto diet, the nutrients of different kinds of mushrooms, and we’ll share some delicious keto-friendly mushroom recipes. 

Can you eat mushrooms on keto?

Mushrooms are keto, indeed! Mushrooms are a wonderful addition to a ketogenic diet because of their high nutritional value and low carb, lipid, and protein content. This food may be used in a variety of ways, making it an excellent addition to any dinner.

Mushrooms’ reduced carb contents aren’t the only one of their many health benefits. As a source of B vitamins, mushrooms include:

• Vitamin B2
• Vitamin B5
• Niacin
• Folate

The antioxidant selenium is also found in mushrooms, this aids with thyroid regulation. Additionally, selenium is an important source of the liver-boosting compound glutathione. Studies have shown that it has a significant impact on liver detoxification.

All mushrooms are keto-friendly and almost completely carb-free, including:

• Portabella mushrooms
• Oyster Mushrooms
• Button Mushrooms
• Shiitake Mushrooms

How many carbs are in mushrooms?

Even though all mushrooms belong to the same fungal family, their net carbohydrate content varies greatly. Though by making mushrooms a regular part of your diet, you’re unlikely to exceed your daily carb allowance, unless you plan to consume six cups a day or prepare them as part of a meal that is similarly carb-heavy.

Portabella mushrooms

Portabella mushrooms cooked from fresh (0.5 cup) have 18 calories, 0.4 grammes of fat, and 0.8 grammes of net carbs.

Oyster Mushrooms

1 cup of raw oyster mushrooms has 28 calories, 0.4 grammes of fat, 2.8 grammes of protein, and 3 grammes of net carbs.

Button Mushrooms

1 cup of raw button mushrooms has 15 calories, 0.2 grammes of fat, 2.2 grammes of protein, and 1 gramme of net carbs.

Shiitake Mushrooms

When cooked, 0.5 cups of shiitake mushrooms has 41 calories, 0.2 grammes of fat, 1.1 grammes of protein, 10.4 grammes of total carbs, and 8.2 grammes of net carbs.

Do mushrooms contain protein?

Whilst mushrooms are often known for their meaty, umami flavour, their protein contents are not comparable with the meat or fish they often resemble. Mushrooms do contain some protein but it is not a sufficient source for those looking to remove animal products from their diet. Instead, it is recommended to source your protein from other sources when incorporating mushrooms into your diet. 

Delicious keto-friendly mushroom recipes!

Try these low-carb recipes now that you know the answer to “Are mushrooms low-carb?”

Garlic Roasted Mushrooms

Anyone who likes a dish slathered with Parmesan, butter, pork rinds, and salt & pepper is going to adore this. It may be served as a side dish as well.

Servings: 6

Calories per serving: 159kcal

Net carbs: 2.5g

Prep time: 15 minutes

Cook time: 15 minutes

MUSHROOMS

• 240g Baby Bella Mushrooms
• 3 tbsp olive oil

TOPPING

• 3 tbsp butter, room temperature
• 1.5 tbsp Thyme
• 2 tsp minced garlic
• 7g pork rinds, finely ground
• 25g grated parmesan cheese
• 1/2 tsp Pink Himalayan Salt
• 1/4 tsp black pepper

Instructions:

• Preheat the oven to 200°C. In a large oven-safe skillet, heat the oil over medium-high heat. Wash mushrooms and trim the stems if needed
• Add the mushrooms to the heated pan with olive oil.
• Remove them from the heat after a few minutes of cooking. Turn them all over so that the stem is facing up.
• Use your hands or a spatula to combine the topping ingredients in a small bowl.
• Apply some of the toppings to the stem and underside of each mushroom with a firm push.  Bake for 15 minutes.
•  Serve as a side dish or starter immediately. Enjoy!

Keto Noodle Bowl

Despite its low carb count, this noodle dish packs a lot of taste. This meal will fulfil your desires for high-carb items like noodles whilst sticking to your keto diet. 

Servings: 1 bowl

Calories per serving: 439kcal

Net carbs: 4g

Prep time: 1 hour 

Cook time: 30 minutes

Ingredients:

BOWL

• 1 8 oz packet Miracle Noodles
• 113.4 g Boneless/Skin-on Chicken Thigh
• 1 large soft-boiled/ramen egg
• 3 large Shiitake Mushrooms
• 1 tbsp chopped scallions
• 2 tsp Sesame Oil
• 1/4 tsp Pink Himalayan Salt

MARINADE

• 60 g liquid aminos
• 1/2 tbsp Sriracha
• 15 ml rice wine vinegar

Instructions:

• To marinate noodles, drain them and run hot water over them. Put them between pieces of paper towel and dry them as much as you can. Add the soy sauce, sriracha, and rice wine vinegar to the noodles. Mix and coat all the noodles, then put them in the fridge for one to four hours.
• To make a soft-boiled egg, bring a small pot of water to a gentle simmer. The water should be enough to fully cover the egg. Once the water is boiling, gently put the egg in and let it cook for 6 minutes. To stop cooking, take the food out and put it in a bowl of cold water or a bath of ice.
• Set the oven to 180°C and heat a skillet that can go in the oven to medium heat. While the pan is getting hot, use kitchen roll to dry the chicken thigh under and on top of the skin. Put pink salt on top.
• When the pan is hot, put the chicken thigh in it with the skin facing down. With a spatula, press down on the thigh so that the whole surface of the skin is touching the hot pan. Let it cook for about 5 minutes, or until the skin is crispy.
• Once the chicken is golden brown, turn it over and put it in the oven for 12 minutes. Once it’s done, take it out and let it rest for 10 minutes before you cut it.
• Set the pan aside so you can use it for the noodles and mushrooms.
• Once the noodles have been marinating long enough, drain off any extra marinade and put them in the same pan that the chicken thighs were cooked in. Turn the burner to high heat and let the noodles cook for 3 to 5 minutes, or until all of the marinade has cooked off.
• Put the cooked noodles in a large bowl to serve.
• Add the mushrooms to the pan and cook for 2 to 3 minutes, or until the mushrooms are done to your liking. Move to the bowl with the noodles.
• Cut the cooked thigh into 4 or 5 pieces and add them to the noodles in the bowl. Take the egg out of the ice bath and carefully peel the shell off. Put into the middle of the bowl.
• Add sesame oil and scallions as a garnish. If you like, sprinkle sesame seeds on top. Enjoy!

Pizza Frittata Breakfast

This pepperoni pizza frittata is a great low-carb breakfast option that’s easy to put together. It’s packed with healthy ingredients like white mushrooms, fresh eggs, and mozzarella cheese, so you can feel good about eating it first thing in the morning.

Servings: 6

Calories per serving: 200kcal

Net carbs: 1.4g

Prep time: 15 minutes

Cook time: 25 minutes

Ingredients:

• 12 large eggs
• 45g pepperoni
• Handful of fresh basil, roughly chpoped
• 1 medium tomato
• 40g mozzarella cheese
• 1 tsp Pink Himalayan Salt
• 1/2 tsp Dried Oregano
• 1/2 tsp Red Pepper Flakes
• 1/4 tsp black pepper
• 1 small Baby Bella Mushroom (optional for topping)

Instructions:

• Preheat the oven to 180°C
• Set your oven’s temperature to 350 degrees.
• Save 1/3 of the pepperoni and roughly chop the rest and all of the basil. Put into a bowl.
• Make 3–4 slices down the length of the tomato and chop the rest into small pieces. If you want, you can cut the mushroom into thin slices along its length (optional for topping).
• Crack the eggs into a large bowl and whisk in the salt, oregano, red pepper flakes, and black pepper.
• Add the chopped pepperoni, basil, and tomato chunks. Set aside the slices of pepperoni, tomato, and mushroom. Whisk the cheese in with the whisk.
• Heat a large (12-inch) skillet over medium-high heat. Once the pan is hot, pour the egg mixture in and let it cook for about two to three minutes, or until you can run a spatula around the edges. Turn the heat down to medium if the eggs start to bubble.
• Once the edges are done and starting to pull away, put the pepperoni, tomato, and mushroom slices on top and put the pizza in the oven. Bake for 15-20 minutes (time varies from oven to oven).

Enjoy! Store in a container with a tight lid for up to one week.