Keto diet mushrooms: Can You Eat Mushrooms on a Keto Diet?

30.04.202111.07.2023 by alexxlab

Can You Eat Mushrooms on a Keto Diet?

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Nutrition

Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT, Nutrition — By Lauren Panoff, MPH, RD on September 22, 2021

The ketogenic, or keto, diet is designed to be very low in carbohydrates and high in fat with moderate amounts of protein (1).

While originally designed to help manage epileptic seizures in children, the keto diet today is often used to promote weight loss and support type 2 diabetes (1, 2, 3).

Most people who follow a keto diet limit their total carbohydrate intake to fewer than 50 grams per day to achieve and maintain a state of ketosis. Ketosis is when your body uses ketone bodies rather than glucose as a primary source of energy (2).

To stay within your desired keto carb range, it’s helpful to know the general carb content of popular foods you enjoy. You may be wondering about the carbohydrates and nutrition of different types of mushrooms.

This article examines whether mushrooms are considered a keto-friendly food, and offers a few ideas for how to eat them on a keto diet.

There are many varieties of mushrooms, and the most common types are naturally low in carbohydrates in their natural form.

For example, a 1-cup (96-gram) serving of raw, whole white button mushrooms contributes 3 grams of carbs to your day. A cup of raw oyster and shiitake mushrooms contains around 6 and 7 grams of carbs, respectively (4, 5, 6).

If you like portobello mushrooms, you’ll find around 3 grams of carbs in both a 1-cup (86-gram) serving of them diced, or an average mushroom cap you might use to make a meatless burger (7).

Not only are mushrooms low in carbs, but they come with fiber. Fiber can be tough to get on the keto diet since it’s found in carb-rich foods like fruits, vegetables, and whole grains.

Some low carb foods pack fiber, such as mushrooms, avocado, nuts, and seeds.

It seems unlikely that you would go over your daily carb limit by making mushrooms a regular part of your diet, unless you’re planning to eat 6 cups a day or preparing them as part of an otherwise carb-heavy grain dish.

As for canned or other packaged mushroom products, be sure to read the nutrition label, as these may not be as keto-friendly.

For instance, 1/2-cup (120-mL) serving of Campbell’s Cream of Mushroom prepared soup contains 8 grams of carbs, and you’ll find 2. 5 servings per can, contributing 20 grams of carbs total (8).

SUMMARY
Common types of mushrooms, like white button, shiitake, oyster, and portobello, are low in carbohydrates and keto-friendly in their natural form. However, it’s a good idea to check labels on canned mushroom products.

Mushrooms are highly nutritious. They can be enjoyed both raw and cooked, and used in a variety of ways that are suitable for a keto diet.

While low in carbs, they’re high in fiber, B vitamins, and minerals like selenium, copper, and potassium. Plus, they contain several antioxidants, like ergothioneine and glutathione, which can help protect your cells from oxidative damage (4, 5, 6, 9).

Try incorporating mushrooms in some of the following ways:

sliced raw and mixed into a leafy green salad
cooked with scrambled eggs or added to an omelet
sauteed with olive or coconut oil, garlic, and herbs on the stovetop
added to a stir-fry with zucchini noodles, low carb veggies, and tofu
boiled in water to make a mushroom broth for soups
stuffed with keto-friendly ingredients like cream cheese, butter, shredded cheddar, or bacon, and roasted in the oven with fresh herbs
used in a creamy mushroom soup
grilled and used to layer a low carb sandwich
diced and used in veggie burger patties, made with riced cauliflower, garlic, onion, celery, cheese, and seasonings
added to soups, stews, or casseroles

SUMMARY
Mushrooms are packed with nutrients and can be used in a variety of ways, both raw and cooked. You might enjoy them in salads, soups, stir-fries, and scrambles.

Mushrooms, like oyster, shiitake, white button, and portobello, are naturally low in carbohydrates, making them a keto-friendly food.

Enjoy them raw or cooked, in dishes like stir-fry, casseroles, scrambles, soups, or stuffed with low carb ingredients like cream cheese and bacon.

However, if you’re considering buying a canned mushroom product, like cream of mushroom soup, be sure to read the nutrition label, as these items will generally be higher in carbs and might not fit into your daily limit.

Just one thing

Try this today: Make mushroom “bacon.”

Thinly slice 2 cups (200 grams) of shiitake mushrooms. Toss gently in a mixture of 1 tbsp. (14 mL) each of sesame oil, coconut aminos, and liquid smoke, with a pinch of paprika and 1 tsp. (5 mL) of sugar-free maple syrup.

Cook on medium heat in a skillet until crispy.

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Last medically reviewed on September 22, 2021

How we reviewed this article:

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Sep 22, 2021

Written By

Lauren Panoff

Edited By

Lisa Valente, MS, RD

Medically Reviewed By

Jerlyn Jones, MS MPA RDN LD CLT

Copy Edited By

Anne Arntson

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Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT, Nutrition — By Lauren Panoff, MPH, RD on September 22, 2021

5 Keto Mushroom Recipes to Stick to Your Diet

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

Is it possible to eat mushrooms on a keto diet?

The keto diet is designed to be very low in carbs, high in fat, and moderate in protein. This type of diet is often used for weight loss, but few people know what foods to eat.

Although mushrooms are a healthy food, do we know if he exceeds the allowable carbohydrate limits? Most people on the keto diet limit their total carbohydrate intake to less than 50 grams per day in order to achieve and maintain a state of ketosis. Ketosis is when your body uses ketone bodies instead of glucose as its main source of energy.

Index

1 Mushrooms are low in carbohydrates
2 How to eat mushrooms on a keto diet?

Mushrooms are low in carbs

There are many varieties of mushrooms, and the most common are low carb in their natural form. For example, in a cup of whole and raw porcini mushrooms, we find 3 grams of carbohydrates.

Mushrooms are not only low in carbohydrates, but also high in fiber. Fiber can be difficult to find on a keto diet, as it is found in carbohydrate-rich foods such as fruits, vegetables, and whole grains. Some low-carb foods contain fiber, such as mushrooms, avocados, nuts, and seeds.

It is unlikely that you will exceed your daily carbohydrate limit by making mushrooms a regular part of your diet, unless you are planning to eat 6 cups a day or cook them as part of a high carbohydrate grain meal.

For canned or other packaged mushroom products, be sure to read the nutrition facts label as they may not be as ketogenic. For example, a half cup of cream of mushroom soup can contain up to 8 grams of carbs.

How to eat mushrooms on a keto diet?

These mushrooms are very nutritious. They can be eaten both raw and cooked, and can also be used for a variety of purposes in the ketogenic diet.

Although they are low in carbohydrates, they are rich in fibre, B vitamins and minerals such as selenium, copper and potassium. Plus, they contain several antioxidants that can help protect your cells from oxidative damage.

There are many ways to include mushrooms in our diet besides grilling them or on pizza. It should be borne in mind that the amount of carbohydrates in the amount is not exceeded in the recipe. Some ideas:

Raw and mixed slices in green leaf lettuce.
Prepared with scrambled eggs or added to an omelet.
Sautéed with olive or coconut oil, garlic and herbs.
Add to stir-fry with zucchini noodles, low carb vegetables and tofu.
Boiled mushrooms in water make mushroom broth for soups.
Filled with keto-friendly ingredients like cream cheese, butter, shredded cheddar or bacon, and oven baked with fresh herbs.
Used in creamy mushroom soup.
Diced and used in veggie burgers.
Add to soups, stews or casseroles.

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Are mushrooms keto friendly? – Drink-Drink

Content

Naturally low carbohydrate content
How to Eat Mushrooms on a Keto Diet
Bottom Line
- Just One

The ketogenic, or keto, diet is designed to be very low in carbs and high in fat with moderate amounts of protein. 1).

Originally developed for the treatment of epileptic seizures in children, the keto diet is now often used for weight loss and support for type 2 diabetes.1, 2, 3).

Most keto dieters limit their total carbohydrate intake to less than 50 grams per day to achieve and maintain a state of ketosis. Ketosis is when your body uses ketone bodies rather than glucose as its main source of energy (2).

To stay within your desired keto carb range, it’s helpful to know the total carb content of popular foods you enjoy. You may be interested in learning about the carbohydrates and nutrients of different types of mushrooms.

This article looks at whether mushrooms are considered a keto friendly food and offers some ideas on how to eat them on a keto diet.

Naturally Low Carbohydrate

There are many varieties of mushrooms, and the most common types are low in carbohydrates in their natural form.

For example, 1 cup (96 grams) of raw, whole white button mushrooms provides 3 grams of carbohydrate per day. A cup of raw oyster mushrooms and shiitake mushrooms contain about 6 and 7 grams of carbs, respectively (4, 5, 6).

If portobello mushrooms are your thing, you’ll find about 3 grams of carbs in both a 1-cup (86-gram) diced serving and a medium mushroom cap that can be used to make a lean burger (7).

Mushrooms are not only low in carbohydrates but also high in fibre. Fiber can be difficult to get on a keto diet because it is found in carbohydrate-rich foods such as fruits, vegetables, and whole grains.

Some low carbohydrate foods contain fiber, such as mushrooms, avocados, nuts and seeds.

It seems unlikely that you will exceed your daily carb limit by making mushrooms a regular part of your diet, unless you are planning on eating 6 cups a day or preparing them as part of a carb-rich grain meal.

For canned or other packaged mushroom foods, be sure to read the nutrition facts label as they may not be as keto friendly.

For example, a 1/2 cup (120 ml) serving of Campbell’s Mushroom Cream of Mushroom Soup contains 8 grams of carbs, and you’ll find 2. 5 servings per can, for a total of 20 grams of carbs (8).

SUMMARY
Common types of mushrooms such as porcini, shiitake, oysters, and portobello are low in carbs and are keto-friendly in their natural form. However, it is a good idea to check labels on canned mushroom products.

How to eat mushrooms on a keto diet

Mushrooms are very nutritious. They can be eaten raw or cooked, and used in a variety of ways that are suitable for the keto diet.

Although low in carbohydrates, they are high in fibre, B vitamins and minerals such as selenium, copper and potassium. In addition, they contain several antioxidants, such as ergothioneine and glutathione, which may help protect your cells from oxidative damage.4, 5, 6, 9).

Try adding mushrooms in one of the following ways:

chopped raw and mixed with a leafy green salad
cooked with scrambled eggs or added to an omelet
sautéed with olive or coconut oil, garlic and herbs on the stove

9 0009 added to stir-fry with zucchini noodles, low-carb vegetables and tofu

boiled in water to make mushroom broth for soups
stuffed with keto-friendly ingredients such as cream cheese, butter, shredded cheddar or bacon and baked in the oven with fresh herbs
used in Creamy Mushroom Soup
grilled and used to layer on a low carbohydrate sandwich
diced and used in veggie burger patties made with rice cauliflower, garlic, onion, celery, cheese and seasonings
added to soups, stews or casseroles

SUMMARY
Mushrooms are rich in nutrients and can be used in a variety of ways, both raw and cooked.

Keto diet mushrooms: Can You Eat Mushrooms on a Keto Diet?

Can You Eat Mushrooms on a Keto Diet?

Nutrition

Just one thing

How we reviewed this article:

Read this next

5 Keto Mushroom Recipes to Stick to Your Diet

5 Keto Recipes with Mushrooms

1. Keto-Friendly Kale & Basil Pesto Zoodles with Mushrooms

Ingredients

2. Chicken & Mushroom Soup Keto Style

Ingredients

3. Low-Carb Lemony Salmon Mushroom Kebabs

Ingredients

Seasoning

4.

Ingredients

5.

Ingredients

Mushrooms Are the Ultimate Keto Ingredient

Related Information

Is it possible to eat mushrooms on a keto diet?

Mushrooms are low in carbs

How to eat mushrooms on a keto diet?

You may be interested

Are mushrooms keto friendly? – Drink-Drink

Naturally Low Carbohydrate

How to eat mushrooms on a keto diet

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