American · snack
Pecan and Parmesan Stuffed Mushrooms
Video by Downshiftology on YouTube · Open on YouTube
- Keto (2.4 g net carbs a serve)
- Vegetarian with a vegetarian hard cheese instead of the freshly grated Parmesan (traditionally made with animal rennet)
- Gluten-free ingredients
Contains: Milk, Tree nuts. Check labels on stock, sauces and spice mixes.
Chopped pecans replace breadcrumbs, so these are gluten-free and low in carbohydrate (under 3 g net carbs and about 110 kcal for two mushrooms), with mushrooms, onion and parsley in every bite and no added sugar.
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Ingredients 11
Method
Tap a time to watch that step in the video.
- Heat the oven to 200 °C (400 °F) and lightly oil a baking sheet. 0:28
- Pop the stems out of the mushrooms and chop them finely. Melt the butter in a pan over medium heat and cook the chopped stems about 5 minutes, until their liquid has cooked off. 0:54
- Add the onion, garlic, salt and pepper and cook 1–2 minutes until the onion starts to soften. Tip into a bowl and cool 5–10 minutes. 2:54
- Set aside about 1 tbsp each of the Parmesan and pecans. Stir the cream cheese, remaining Parmesan and pecans and the parsley into the mushroom mixture. 4:30
- Spoon the filling into the mushroom caps, set them on the tray and sprinkle with the reserved Parmesan and pecans. 5:11
- Bake 20–25 minutes until the caps are soft and the tops golden. Scatter with parsley and serve warm. 5:49
Tip. Choose small mushrooms so each one is a single bite. Pecorino, Gruyère or another hard cheese can replace the Parmesan. You can fill them up to 12 hours ahead; add a few minutes to the baking time.
The method is a summary in our words — the video shows every step.
One portion (2 stuffed mushrooms) gives you 1 of 10
Where the energy comes from one serve
- Net carbs 9%
- Protein 13%
- Fat 78%
Fits keto: 2.4 g net carbs a serve, with 78% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High24%
29 µg a serve, mostly from fresh parsley (97%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Selenium Source10%
5.3 µg a serve, mostly from cremini mushrooms (63%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Show the other 13
Vitamin A8%
68 µg a serve, mostly from cream cheese (51%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Zinc5%
0.5 mg a serve, mostly from cremini mushrooms (33%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Omega-35%
0.1 g a serve, mostly from cream cheese (42%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Potassium4%
170 mg a serve, mostly from cremini mushrooms (67%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium4%
57 mg a serve, mostly from freshly grated Parmesan (64%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin C4%
3.8 mg a serve, mostly from fresh parsley (60%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B124%
0.1 µg a serve, mostly from freshly grated Parmesan (52%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin B64%
0.1 mg a serve, mostly from cremini mushrooms (51%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron3%
0.5 mg a serve, mostly from cremini mushrooms (38%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium3%
12 mg a serve, mostly from pecans (34%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate3%
12 µg a serve, mostly from cremini mushrooms (50%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin E2%
0.3 mg a serve, mostly from cream cheese (38%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin D1%
0.2 µg a serve, mostly from cremini mushrooms (36%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Downshiftology; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.