Keto-friendly stuffed mushrooms

I am a huge fan of mushrooms and eat them daily for their B5 (pantothenic acid) content. B5 is especially important for people with ME/CFS because it is one of two important precursors for acetylcholine (ACh), the primary neurotransmitter of the parasympathetic nervous system (PSNS). The other important nutrient for ACh is choline, which is found in abundance in eggs.

Whether or not mushrooms are one of your favorite foods, stuffing mushrooms with lots of nutrient-dense goodies help them slide down the gullet in a fairly pain-free fashion.


12 Button mushrooms (medium size is best)

1 tsp shallots

1-2 cloves garlic

Pinch of herbs de Provence or thyme

2 tbs chopped parsley

1 – 2 tbs butter or olive oil

1/8-1/4 cup almond flour

1/4 cup pecorino or parmesan cheese

Sea salt to taste

Pepper to taste


  1. Wipe off or remove any compost from mushrooms, but do not wash
  2. Remove stems and mince finely (I use a mini-food processor)
  3. Place mushrooms caps on a baking sheet and back at 350 F until soft, drain liquid from caps (pre-cooking cuts down on cooking time and allows for excess moisture to be drained off).
  4. Mince shallots, garlic, and spices and combine with stems in the pan with butter or olive oil for 3-4 minutes
  5. Add almond flour
  6. Remove pan from pan and mix in ground pecorino or parmesan, reserving a tablespoon to sprinkle on top of stuffed mushrooms
  7. Stuff caps with mixture, dust with pecorino
  8. Bake at 350 F for about 20-25 minutes

Additions: Sub in ground sweet Italian sausage for the almond flour for a more protein-rich version. Scallions, minced red peppers (capsicums), spinach, kale, etc. also are nice additions. Top with mozzarella cheese for some added gooey goodness. There are infinite possibilities with this recipe.

Separate caps from stems.
Pre-bake the caps until softened; drain liquid from inside of caps.
Process shallots and parsley (I love my Cuisinart Mini-prep for this job)
Process stems
The finished product!

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