FREE 5-Ingredient Recipe EBook

• Why You Need My Spinach Stuffed Mushrooms
• Ingredients & Substitutions
• How To Make Stuffed Mushrooms With Spinach
• My Recipe Tips
• Flavor Variations
• Spinach Stuffed Mushrooms Recipe card
• Recipe Reviews

Back in college, I worked as a waitress at a Greek restaurant, and my favorite appetizer there was spanakopita. So when I started a healthier lifestyle, I found myself missing those flavors and came up with these spinach stuffed mushrooms . Their simple filling is just like the spanakopita I loved, but stuffed in mushroom caps instead. Make them with me for an easy, healthy appetizer!

Why You Need My Spinach Stuffed Mushrooms

• Greek-inspired flavors – You get all the rich flavors of spanakopita—spinach, creamy feta, and garlic—in a little mushroom package.
• Easy to make – While many stuffed mushroom recipes have you bake them before filling, my spinach stuffed mushrooms don’t need this step. You can even prep them ahead (I often do)!
• Simple, healthier ingredients – Just 7 of them, plus salt and pepper. And unlike many versions, mine don’t use any breadcrumbs or processed ingredients. They’re naturally low carb and gluten-free.
• Perfect for entertaining – My healthy stuffed mushrooms are the kind of healthy appetizer that will disappear without anyone noticing they’re healthy!

Ingredients & Substitutions

Here I explain the best ingredients for my spinach stuffed mushroom recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Cremini Mushrooms – This variety (also known as baby portobello or “baby bella” mushrooms) is the perfect size for filling, but still small enough to be a great appetizer. You can also use white button mushrooms, or stuff regular portobello mushrooms to make this a vegetarian meal.
• Olive Oil – Or avocado oil.
• Fresh Spinach – I used fresh chopped spinach, but frozen works too… and will actually save you time (no need to wilt it). Just be sure to drain and squeeze it really well! If you use frozen, you’ll need 5 ounces frozen instead of 8 ounces fresh.
• Feta Cheese – I love the tangy flavor of feta here, but other creamy cheeses, like goat cheese or even little chunks of cream cheese will work, too.
• Garlic – Fresh garlic gives the best flavor, but 2 teaspoons of the jarred kind or even a teaspoon of garlic powder will do the trick.
• Seasonings – Fresh parsley (or sub a teaspoon of dried), sea salt, and black pepper. Sometimes I throw in red pepper flakes for some heat.
• Parmesan Cheese – I use grated parm to top my spinach stuffed mushrooms, and it bakes up golden and a little crispy, almost like breadcrumbs! You can also use shredded parmesan or mozzarella cheese if you prefer a more melty finish.

How To Make Stuffed Mushrooms With Spinach

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Wilt the spinach. Place the spinach in a bowl with a little water, cover, and microwave until wilted. (Alternatively, you can saute the spinach in a skillet, or steam it.) Drain and set aside to cool.
2. Season the mushrooms. Remove the mushroom stems, and place them cavity-side up on a baking sheet ( this is my fave ) lined with parchment paper. Drizzle with oil, and season with salt and pepper.

1. Make the filling . Squeeze the spinach to drain off as much water as possible — you should have a small, tight ball. Place it in a mixing bowl and stir in the garlic, parsley, and feta cheese. Season with salt and pepper to your taste.

1. Stuff the mushrooms . Pack them full with the filling mixture, with a little mound on top. Sprinkle parmesan cheese over each.
2. Bake until soft and golden. Pop your spinach stuffed mushrooms in the oven and let it do its thing!

My Recipe Tips

• Draining the spinach well is super important. If you don’t squeeze out enough water, your healthy stuffed mushrooms will be watery.
• Mix the filling gently. You want keep some pieces of feta cheese intact.
• Prefer to roast the mushrooms before filling? I didn’t find it necessary for this recipe, but you can roast them separately for 10-15 minutes before filling if you like. If you do this, you’ll only need to bake the spinach stuffed mushrooms for about 10 minutes afterward.
• Want a deeper garlic flavor? Saute it in a pan before adding it to the filling, or even use roasted garlic .
• Use a cookie scoop for easier filling. I used to just use a spoon, but now use this cookie scoop for medium mushrooms or this one for small ones. It goes much faster!
• Broil at the end if you want more browning. I find the cheese usually browns enough without this step, but it’s always an option.

Flavor Variations

There are so many ways to make healthy stuffed mushrooms! Here are some variations on this recipe that I’ve loved in the past:

• Sun-Dried Tomatoes – These work really nicely with the other flavors here. Toss in 1/4 to 1/2 cup of chopped sun-dried tomatoes for a sweet contrast.
• Spinach Artichoke – You’ll like this version if you like my spinach artichoke dip . Just cut the amount of spinach in half and add 1/2 cup of chopped artichoke hearts to the spinach mixture.
• Creamy Spinach Dip – If you like stuffed mushrooms with spinach but aren’t a fan of tangy feta, make my spinach dip instead and use it for the filling.
• Crab – My crab stuffed mushrooms are a little more decadent compared to these spinach ones, but still use only real food ingredients (always!).
• Tzatziki – For more spanakopita vibes, drizzle some on top after baking your spinach stuffed mushrooms! I’ve got an easy tzatziki sauce recipe you can use.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 lb Cremini mushrooms (16-18 mushrooms, stems removed) ▢
• 1/2 tsp Sea salt (for the mushrooms, plus more to taste for the filling) ▢
• 1/4 tsp Black pepper (for the mushrooms, plus more to taste for the filling) ▢
• 2 tbsp Olive oil ▢
• 8 oz Fresh spinach (chopped; or 5 oz frozen spinach, thawed and drained well) ▢
• 1/2 cup Feta cheese (crumbled) ▢
• 2/3 cup Grated parmesan cheese (divided) ▢
• 4 cloves Garlic (minced) ▢
• 1 tbsp Fresh parsley (chopped) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

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. If using fresh spinach, place it 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. 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. If using frozen spinach, thaw and drain well, squeezing out as much water as possible.
3. Meanwhile, 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, half the parmesan cheese (1/3 cup), garlic, and parsley. Add sea salt and black pepper to taste if you like. Spoon the mixture into the mushrooms.
6. Bake spinach stuffed mushrooms for 15-20 minutes , until they are soft and the parmesan on top is golden brown.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 3 spinach stuffed mushrooms

• Tips: Check out my recipe tips above to help you avoid a watery filling, a shortcut to stuff mushrooms more quickly, how to get the best texture, and more.
• Store: Keep leftovers in an airtight container in the fridge for up to 4-5 days.
• Meal prep: Prep the mushrooms and keep in the fridge for 2-3 days before baking. So convenient for holidays!
• Reheat: Warm in the oven at 350 degrees F, or just use the microwave.
• Freeze: You can freeze the baked spinach stuffed mushrooms, but I recommend a different approach if you know you’re freezing them. Roast the mushroom caps for 15 minutes first, drain excess liquid, then fill and freeze. They’ll keep in the freezer for up to 3 months. You can even reheat from frozen!

📖 Want more recipes like this? Find this one and many more in my Low Carb Holiday Cookbook !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© 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

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

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2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

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Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Spinach Stuffed Mushrooms

My healthy spinach stuffed mushrooms are packed with fresh spinach, creamy feta, parmesan, and garlic. An easy party appetizer or snack!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/spinach-stuffed-mushrooms/

Ingredients

• 1 lb Cremini mushrooms (16-18 mushrooms, stems removed)
• 1/2 tsp Sea salt (for the mushrooms, plus more to taste for the filling)
• 1/4 tsp Black pepper (for the mushrooms, plus more to taste for the filling)
• 2 tbsp Olive oil
• 8 oz Fresh spinach (chopped; or 5 oz frozen spinach, thawed and drained well)
• 1/2 cup Feta cheese (crumbled)
• 2/3 cup Grated parmesan cheese (divided)
• 4 cloves Garlic (minced)
• 1 tbsp Fresh parsley (chopped)

Instructions

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. If using fresh spinach, place it 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. 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. If using frozen spinach, thaw and drain well, squeezing out as much water as possible.
3. Meanwhile, 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, half the parmesan cheese (1/3 cup), garlic, and parsley. Add sea salt and black pepper to taste if you like. Spoon the mixture into the mushrooms.
6. Bake spinach stuffed mushrooms for 15-20 minutes , until they are soft and the parmesan on top is golden brown.

Maya’s Recipe Notes

Serving size: 3 spinach stuffed mushrooms

• Tips: Check out my recipe tips above to help you avoid a watery filling, a shortcut to stuff mushrooms more quickly, how to get the best texture, and more.
• Store: Keep leftovers in an airtight container in the fridge for up to 4-5 days.
• Meal prep: Prep the mushrooms and keep in the fridge for 2-3 days before baking. So convenient for holidays!
• Reheat: Warm in the oven at 350 degrees F, or just use the microwave.
• Freeze: You can freeze the baked spinach stuffed mushrooms, but I recommend a different approach if you know you’re freezing them. Roast the mushroom caps for 15 minutes first, drain excess liquid, then fill and freeze. They’ll keep in the freezer for up to 3 months. You can even reheat from frozen!

📖 Want more recipes like this? Find this one and many more in my Low Carb Holiday Cookbook !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© 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. :)