Healthy Spinach Stuffed Mushrooms Recipe | Wholesome Yum (2024)

Healthy Spinach Stuffed Mushrooms Recipe | Wholesome Yum (1)

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Table Of Contents hide

  • How To Make Spinach Stuffed Mushrooms
  • FAQs About Healthy Stuffed Mushrooms
  • How To Store Healthy Stuffed Mushrooms
  • More Healthy Appetizer Recipes
  • Tools To Make Healthy Stuffed Mushrooms
  • Healthy Spinach Stuffed Mushrooms Recipe with Feta Cheese and Garlic

These spinach stuffed mushrooms with feta and garlic are just perfect for entertaining. But even when you’re not doing that, they are just as delicious as a veggie-packed lunch. 😉 They are chock full with traditional Greek flavors of spanakopita, without the carbs.

And they are simple to make, too! This healthy stuffed mushroom recipe with spinach is ready in 30 minutes, using just 6 ingredients you could easily have in your fridge and freezer right now.

Unlike my larger keto mushroom recipe that’s made in larger portobello caps and intended for a meal, these spinach and feta stuffed mushrooms are better suited as a healthy appetizer(just like crab stuffed mushrooms). And they make the perfect starter for lamb chops in the oven.

During my early college years, I worked as a waitress at a Greek restaurant. The owner had moved here from Santorini, a small island off the coast of Greece, and started the restaurant as a way to share his country’s authentic dishes with the people here.I’m so glad he did! The spanakopita was one of the most popular items at the restaurant, and these mushrooms were inspired by those flavors.

Normally Greek spanakopita calls for flaky phyllo dough. We obviously skipped that for these healthy spinach stuffed mushrooms, but trust me when I say, you won’t miss it. I took the delicious flavors from spanakopita and turned it into a stuffed mushroom recipe that we all can enjoy.

This spinach stuffed mushroom recipe was originally published on June 25, 2016, and was republished in April 2020 to add better photos, useful tips and answer common questions. In case you’re curious, the original photo looked like this:

Healthy Spinach Stuffed Mushrooms Recipe | Wholesome Yum (2)

How To Make Spinach Stuffed Mushrooms

It turns out, spinach stuffed mushrooms are incredibly quick and easy to make. While many spinach stuffed mushroom recipes will have you bake the mushrooms to prep them before filling, you can just skip that step with this recipe. Any moisture works well with the filling.

  • Wilt the spinach. Place the spinach in a bowl with a few tablespoons of water and cover with plastic wrap. Steam in the microwave for 2 minutes or so, until wilted. Drain extra water. Set it aside to cool.

TIP: You can also lightly saute it instead if you want to avoid the microwave.

  • Prep mushrooms. Line a baking sheet with parchment paper and place your mushrooms upside down, so the cavity is facing up to be filled. Drizzle them with oil and season with salt and pepper.

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  • Drain spinach. Squeeze spinach to drain off as much water as possible.

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  • Make filling.In a small bowl, mix together the spinach, garlic, parsley, and cheese. Season with salt and pepper to taste.

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  • Stuff mushrooms. Use a small spoon and then just a finger (or another spoon) to slide the mixture from the spoon into the mushrooms. You can fill them quite full, so that they make a little mound on the top.

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  • Bake healthy stuffed mushrooms. Bake the mushrooms for about 15-20 minutes, until soft and golden.

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TIP: We’re baking these stuffed mushrooms at high heat, which helps the mushrooms bake without too much liquid. However, if you end up with any on the pan while they are cooking, just drain it after.

Voila! You’ve just made mouthwatering, delicious, healthy vegetarian stuffed mushrooms that are so yummy, you won’t even be wondering where that flaky phyllo dough went.

FAQs About Healthy Stuffed Mushrooms

Are they low carb?

Yes, these spinach and feta cheese stuffed mushrooms are low carb with just 3.5 grams net carbs per serving.

What kind of mushrooms should I use?

I used cremini mushrooms (also known as baby portobello mushrooms), but pretty much any kind would work.

You can even make this as large spinach stuffed portobello mushrooms if you like. If you’re using full-size portobello mushrooms, they may release more liquid, so it’s best to pre-bake them first. Learn how in this pizza stuffed mushrooms recipe – same idea.

Can I use frozen spinach?

Yes, absolutely! Just drain it well and use in the stuffed mushroom recipe. It will even save you time, since you won’t need the wilting step.

Healthy Spinach Stuffed Mushrooms Recipe | Wholesome Yum (8)

How To Store Healthy Stuffed Mushrooms

If you end up with some stuffed mushrooms left over, no worries. Store the easy healthy stuffed mushrooms in the refrigerator for 4-5 days.

Reheat them in the oven or microwave, and drain any extra liquid that may come out.

Or, plan to have extras for a nice low carb lunch. Seriously. Personally, I suggest that you definitely make a double batch so that you can enjoy your healthy stuffed mushrooms throughout the week. It’s an easy way to meal prep!

Can you make stuffed mushrooms ahead?

Yes, you can prep spinach mushroom appetizers ahead of time. If you want to serve them fresh for a special occasion, make the healthy stuffed mushrooms with spinach and store them in the refrigerator until you’re ready to bake and serve them.

Can you freeze stuffed mushrooms with spinach?

Yes, you canfreeze thisspinach stuffed mushroom recipe. Store them in a freezer container either before or after baking; it’s totally your choice.

Then, when it’s time, just pull them out and bake them to enjoy fresh spinach stuffed mushrooms. You don’t even need to thaw them before baking!

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More Healthy Appetizer Recipes

If you like thesespinach stuffed mushroom caps, you’ll probably like some of these otherhealthy appetizer recipes:

  • Deviled Eggs with Bacon – We’re taking deviled eggs up a notch and topping them with bacon.
  • Italian Stuffed Artichokes – The perfect way to start an Italian meal.
  • Sausage Balls – Always the first to go at a party! These are satisfying and delicious.
  • Low Carb Baked Brie – Made with a sugar-free cranberry sauce and brown monk fruit sweetener.
  • Bacon Wrapped Asparagus – Simple but impossible to stop munching on!
  • Baked Feta – A simple Mediterranean appetizer with baked feta cheese and roasted tomatoes and bell peppers.
  • Bacon Wrapped Water Chestnuts– These offer a delightful mix of smoky richness and crunchy freshness, perfect as a savory appetizer.

Tools To Make Healthy Stuffed Mushrooms

Tap the links below to see the items used to make this recipe.

  • Baking Sheet – This is definitely my favorite baking sheet – great quality and great price. I use it almost every day.
  • Parchment Paper – I prefer to line my pan for most recipes because it makes clean-up so much easier.

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Healthy Spinach Stuffed Mushrooms Recipe with Feta Cheese and Garlic

An easy spinach stuffed mushrooms recipe with feta cheese and garlic! Healthy stuffed mushrooms with spinach taste like Greek spanakopita and take just 30 minutes.

Prep: 10 minutes

Cook: 20 minutes

Total: 30 minutes

Author: Maya Krampf from

Servings: 6 (adjust to scale recipe)

Recipe Video

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Tap on the times in the instructions below to start a kitchen timer while you cook.

  1. Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with foil or parchment paper (grease lightly if using foil).

  2. Place the spinach in a bowl with a few tablespoons of water and cover with plastic wrap. Steam in the microwave for 2 minutes, until wilted. (You can also steam the spinach on the stove if you prefer.) Drain extra water and set aside to cool.

  3. Arrange the mushrooms cavity side up on the baking sheet in a single layer. Drizzle with olive oil. Season with sea salt and black pepper.

  4. When the spinach is cool enough to handle, squeeze it tightly several times to drain as much moisture as possible. It should turn into a small, tight ball.

  5. In a medium bowl, mix the spinach, feta cheese, garlic, and parsley. Add sea salt and black pepper to taste if desired. Spoon the mixture into the mushrooms.

  6. Bake for about 15-20 minutes, until the mushrooms are soft and golden.

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Related Easy Recipes

  • Healthy Greek Spinach Pie

  • Stuffed Portobello Mushrooms

  • Creamed Spinach Recipe

  • Sauteed Mushrooms In Garlic Butter

Recipe Notes

Serving size: 4 spinach stuffed mushrooms

Nutrition Facts

Amount per serving. Serving size in recipe notes above.




Total Carbs5.5g

Net Carbs3.6g



Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.

Course:Appetizer, Side Dish


Keywords:healthy stuffed mushrooms, spinach stuffed mushrooms

Calories: 82.2 kcal

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We'd LOVE for you to share a link with photo instead. 🙂

Spinach Stuffed Mushrooms Recipe with Feta Cheese and Garlic

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How many calories are in spinach stuffed mushrooms? ›

Each serving (3 medium stuffed mushrooms) contains 105 calories and 7 grams of protein.

Are stuffed mushrooms high in carbs? ›

Mushrooms, stuffed (4 cap) contains 9.8g total carbs, 7.4g net carbs, 7.8g fat, 2.4g protein, and 114 calories.

Are mushrooms and spinach good for you? ›

Spinach is rich in vitamins A and K, iron, and fiber. Mushrooms are a good source of B-vitamins, minerals, and antioxidants. The healthiness depends on your specific nutritional needs, so incorporating both into your diet can provide a well-rounded set of nutrients.

Are mushrooms high or low in calories? ›

All varieties of mushrooms are low in calories and fat, and contain modest amounts of fiber and various nutrients.

Can I eat mushrooms on a no carb diet? ›

The bottom line. 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.

Are mushrooms a protein or carb? ›

Mushrooms contain a high amount of protein content with an average value of 23.80 g/100 g dry weight (DW). Mushroom proteins have lately gained acceptance in the food industry in view of their high nutritional value and complete essential amino acids [5–7].

How many mushrooms can I eat on keto? ›

"Mushrooms are most certainly acceptable in a keto diet," says Brian St. Pierre, R.D., a Men's Health nutrition advisor. At only 21 calories, 3 grams carbs with 1 gram of fiber, a 1 cup serving of white mushrooms are an excellent addition to any keto meal.

Can you overcook stuffed mushrooms? ›

Stuffed mushrooms can be soggy if the filling is too moist, the mushrooms absorb water during cleaning, or the recipe is overcooked.

How do you know when stuffed mushrooms are done? ›

Bake at 350 degrees for 20 to 25 minutes, or until golden brown. Allow to cool at least ten minutes before serving; the stuffed mushrooms taste better when not piping hot.

Should you peel mushroom caps? ›

No need to peel your mushrooms before eating, as the skin is packed with essential vitamins and minerals. And yes, you can leave the stalks on, just trim off the very end – less waste, more goodness!

Can you eat the whole button mushroom? ›

Both the cap and the stem of a white button mushroom are edible. Before cooking, just trim off the very end of the stem.

How many calories is in one stuffed mushroom? ›

There are 67 calories in 1 stuffed cap of Stuffed Mushrooms.

How many calories are in spinach mozzarella stuffed mushrooms? ›

Heb Spinach Mozzarella Stuffed Mushrooms Bites (2 mushrooms) contains 3g total carbs, 2g net carbs, 2.5g fat, 5g protein, and 50 calories.

Are stuffed mushrooms high in calories? ›

Stuffed mushrooms contains 80 calories per 81 g serving. This serving contains 1.8 g of fat, 4 g of protein and 5 g of carbohydrate. The latter is 1 g sugar and 0 g of dietary fiber, the rest is complex carbohydrate. Stuffed mushrooms contains 1 g of saturated fat and 4.9 mg of cholesterol per serving.


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