Stuffed mushrooms are a beautiful and well-loved appetizer just perfect for game days, fancy parties or a Thursday night appetizer. This gluten free stuffed mushrooms recipe is also vegan and offers hidden nutrition by using nutritional yeast in place of parmesan cheese.
Nutritional yeast sounds like an odd ingredient, but it’s not an active yeast at all; it’s actually a nutty-cheesy tasting ingredient that is full of B vitamins, and so much more:
Nutritional yeast is a complete protein, meaning that among the 18 amino acids it contains, nine are essential ones that your body cannot produce. Nutritional yeast also provides the compounds beta-1,3 glucan, trehalose, mannan and glutathione, which are associated with enhanced immunity, reduced cholesterol levels and cancer prevention. You get a significant dose of the minerals iron, selenium and zinc when you consume nutritional yeast as well and one serving of nutritional yeast provides about four grams of fiber. ~Livestrong.com
Of course, feel free to use parmesan in place of nutritional yeast in this recipe, but if you do choose this vegan ingredient, be sure to buy one that is gluten free. As with any veggie recipe, if you prefer to use alternate ingredients for stuffing, go for it! Make these your own and love every bite!
The key to making delicious mushroom caps is to bake them first, stem side down, in order to cook out excess water before they’re filled. Follow the easy method I outline below, and you may find that these become a regular treat in your house — I mean, who needs a party to have great apps?
Gluten Free Stuffed Mushrooms
Ingredients
- 20 small mushrooms (white or baby bella mushrooms)
- ½ red pepper, finely diced
- 1/8 cup red onion, finely diced
- 2 green onions, finely diced
- ¼ cup finely gluten-free bread crumbs or crushed gluten-free tortilla chips
- 2 tablespoons nutritional yeast
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- ½ teaspoon sea salt
- ¼ teaspoon cracked black pepper
- 1/3 teaspoon dried mustard
- 1/8 cup chopped fresh parsley + more for garnish
Instructions
Preheat oven to 375°F. Line a baking sheet with parchment paper.
Gently wash mushrooms and remove stems. Put stems in a small bowl and place mushroom caps on prepared baking sheet, stem side down.
Place caps in preheated oven and bake 10 minutes or until excess water has leaked out of the mushrooms but they have not yet browned.
Remove caps from oven (keep oven on) and place them, top side down, onto paper towels to cool slightly.
To make filling, finely dice mushroom stems into small pieces and place in a bowl. Add diced pepper, onions, toasted bread crumbs or tortilla chips, nutritional yeast, olive oil, cumin, salt, pepper, dried mustard and parsley and stir to combine ingredients.
Spoon dollops of filling into cooked caps, pressing to pack filling into each cap and adding more filling to mound.
Reline the baking sheet with fresh parchment paper. Place filled caps onto prepared baking sheet. Place in preheated oven and bake 10 minutes or until mushrooms are lightly browned and filling is crispy. (Watch to be sure caps do not overcook.)
Serve warm.
Each mushroom cap contains: 21 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 65mg sodium, 2g carbohydrate, 1g fiber, 1g sugars, 1g protein, 1Est GL.
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These look really good! Thank you so much for sharing this awesome recipe! I will be trying to make this today before my children arrive from school.
Oh I hope you all enjoyed it very much, Shaira!
~jules
Hi! If I put Sweet Baby Rays Bar-bque sauce or minced garlic would it give the mushrooms an odd taste and how much of either ingredient should I use?
Thanks
Marie
Hi Marie, no, I think either could be a yummy addition. The nice thing about this kind of recipe is you can taste as you go, so I would saute 1/2 clove of garlic (diced) in a bit of olive oil until fragrant and then spoon some into the mixture and see how you like the taste. Same with the sauce – add 1-2 Tbs and see how you like it. Go slowly as you can’t take away the sauce but can always add more.
~jules