Heart Healthy Stuffed Mushrooms

(5.0)
By Judy Capodanno
Updated 11/13/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Diabetic | Vegetarian
Heart Healthy Stuffed Mushrooms
Photo Credit: Baldwin Publishing Staff Photographer

These low calorie, bite-sized stuffed mushrooms will get your party off to a great start. Enjoy fresh herbs, garlic and breadcrumbs baked right into mushroom caps, making your appetizer course easier than ever. This recipe is vegetarian and very low in sodium, making it a perfect heart-smart choice. They can easily be adapted for keto or gluten free diets–just see our tips. Find more delicious low-sodium appetizers here.

Total Time
45 minutes
Servings
16
Calories
45

What Makes These Heart Healthy Stuffed Mushrooms Healthy

This recipe is designed to be heart-healthy by focusing on whole-food ingredients and minimizing unhealthy fats and sodium. By using heart-healthy olive oil instead of butter and relying on fresh herbs, garlic, and a small amount of Parmesan for flavor, it avoids the high saturated fat and salt content found in many traditional stuffed mushroom recipes.

Key Health Highlights

  • Extremely Low Sodium: Only 50mg of sodium per serving, making it an excellent choice for a low-salt diet.
  •  Low Calorie: Just 45 calories per serving (two mushrooms).
  • Heart-Healthy Fats: Uses olive oil, which is rich in monounsaturated fats, instead of butter.
  • Vegetarian Friendly: A satisfying, plant-forward appetizer.
  • Source of Greens: Includes 3 cups of spinach for added nutrients.
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FAQs About Stuffed Mushrooms

Gently wipe white button mushrooms with a damp paper towel. Avoid soaking them in water, as they can absorb moisture and become soggy or "watery" during baking.

Yes, you can prepare the stuffing mixture and stuff the mushroom caps up to one day in advance. Store them in an airtight container in the refrigerator and bake just before serving.

Cooked stuffed mushrooms can be safely stored in an airtight container in the refrigerator for 3 to 5 days. Reheat in the oven or air fryer for best results.

Mushrooms can become watery if they are over-soaked during cleaning or if they release their natural moisture during baking. To prevent this, wipe them clean (don't soak) and ensure they are cooked until all excess moisture has evaporated.

Most stuffed mushrooms have a base of mushroom stems, garlic, and herbs. This healthy version uses spinach, panko, and Parmesan, but other common additions include cream cheese, sausage, or different cheeses.

More Heart-Healthy Appetizers & Sides

Heart-Healthy Sides

Pair any of these tasty, heart-smart dishes with a main course, or serve as an appetizer.

Heart Healthy Air Fryer Hasselback Potatoes
Heart Healthy Shrimp Toast
Heart Healthy Mini Quiches
Heart Healthy Air Fryer Zucchini Fries

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Heart-Healthy Main Dishes

These delightfully easy recipes are packed with lean protein and sure to please everyone at your table.

Mediterranean Salmon
Turkey Meatballs and Gravy
GLP-1 Black Bean Burgers
Heart Healthy Roasted Halibut

Ingredients

Recipe yields 16 servings

Directions

  1. Step 1

    Preheat oven to 350°.

  2. Step 2

    Remove stems from mushrooms and dice. Set aside.

  3. Step 3

    In a skillet, heat the oil over medium heat. Add the onion and mushroom stems and sauté until tender, about 4 minutes. Add the garlic and continue to sauté for 1 minute. Add the spinach, pepper, parsley, basil and thyme and sauté until the spinach is wilted, about 2 minutes. Remove from heat. Add the panko bread crumbs and all but 2 tablespoons of the Parmesan cheese. Stir to combine.

  4. Step 4

    Stuff the mushrooms with the spinach mixture and arrange on a baking sheet. Sprinkle with the remaining 2 tablespoons Parmesan, and bake until the cheese is melted, about 20 minutes. Serve warm.

Nutrition Facts

Serving Size:
2 mushrooms

45
Calories
1
g
Fat
2
mg
Cholesterol
50
mg
Sodium
4
g
Carbs
0
g
Sat. Fat
0
g
Fiber
2
g
Protein

Alternative Cooking Methods

Air Fryer

To make these in an air fryer, follow all preparation steps.

Preheat your air fryer to 350°F (175°C).

Place the stuffed mushrooms in the air fryer basket in a single layer, ensuring they don't overlap.

Air fry for 10-12 minutes, or until the tops are golden brown and the cheese is melted.

Serving & Storage Tips

  • Serving: Serve these mushrooms warm as an appetizer.
  • Storage: Store leftovers in an airtight container in the refrigerator for 3-5 days.
  • Reheating: For the best texture, reheat in a 350°F oven or an air fryer for 5-7 minutes until warm and crispy.
  • Make-Ahead: You can assemble the stuffed mushrooms up to 24 hours in advance. Cover and refrigerate, then bake as directed before serving.

Ingredient Substitutions

Omit the panko bread crumbs. You can substitute with crushed pork rinds or almond flour, or simply use the extra cheese as a binder.

For a gluten-free and lower-carb option, skip the panko entirely. The filling will be less bulky but still delicious.

To add richness (this will increase fat and calories), you can blend 2-4 ounces of softened, light cream cheese into the spinach mixture after removing it from the heat.

Feel free to use any fresh herbs you have, such as oregano or rosemary.

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