Low FODMAP Stuffed Mushrooms Recipe

This savory, golden Low FODMAP Stuffed Mushrooms recipe is made with large oyster mushrooms and a rich cheesy herb filling, ready in just 30 minutes. The hero moment arrives when you pull the baking sheet from the oven, revealing bubbling, crispy tops that smell incredible without a hint of onion or garlic. I love making these for gatherings because they satisfy every guest while keeping tummy troubles at bay.

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Why This Classic Works

Traditional stuffed mushrooms rely heavily on button or cremini mushrooms, which are unfortunately high in mannitol—a polyol that triggers symptoms for many on the low FODMAP diet. In this version, I swap them for large oyster mushrooms. These unique mushrooms are low FODMAP in generous servings and offer a fantastic, meaty texture that holds up beautifully under the broiler.

The second challenge is flavor, as classic recipes depend on minced garlic and onion. I learned that using high-quality garlic-infused olive oil and fresh green onion tops provides that essential savory punch without the fermentable carbohydrates. The result is an appetizer that tastes just as indulgent as the original restaurant-style dish.

Low FODMAP Stuffed Mushrooms Ingredients

• 1 lb (450g) Large Oyster Mushrooms: Look for fresh mushrooms with wide, flat caps that are easy to top.
• 4 oz (115g) Lactose-Free Cream Cheese: Softened to room temperature. You can also use plain chèvre if you tolerate goat cheese well.
• 1/3 cup Gluten-Free Breadcrumbs: Panko-style works best for crunch, but standard gluten-free crumbs work too.
• 1/4 cup Parmesan Cheese: Freshly grated provides the best melting texture and salty flavor.
• 2 tbsp Garlic-Infused Olive Oil: Ensure it is infused oil (where garlic has been strained out) to keep it low FODMAP.
• 2 tbsp Green Onion Tops: Dark green parts only, finely sliced.
• 1 tbsp Fresh Parsley: Chopped finely for color and freshness.
• 1/4 tsp Black Pepper: Freshly cracked.
• Salt: To taste (the cheese is salty, so go easy).

How To Make Low FODMAP Stuffed Mushrooms

1. Prepare the Mushrooms: Preheat your oven to 400°F (200°C). Gently wipe the oyster mushrooms clean with a damp paper towel to remove any dirt. Trim off the tough woody ends of the stems, but leave the broad caps intact. Arrange them gill-side up on a parchment-lined baking sheet.
2. Make the Filling: In a medium mixing bowl, combine the softened lactose-free cream cheese, gluten-free breadcrumbs, grated Parmesan, minced green onion tops, parsley, and black pepper. Stir until the mixture is thick and sticky.
3. Add Garlic Oil: Drizzle the garlic-infused olive oil into the filling mixture and stir again to incorporate that savory aroma throughout the cheese.
4. Stuff the Caps: Using a spoon or your fingers, press a generous mound of the filling onto the gill side of each mushroom. Oyster mushrooms are flatter than button mushrooms, so think of it as topping a crostini rather than filling a deep cup.
5. Bake to Perfection: Place the baking sheet in the oven and bake for 18–20 minutes. The mushrooms should be tender and the topping should be golden brown and bubbly. Serve warm.

Recipe Tips

• Selection Matters: Since oyster mushrooms grow in clusters, some can be small and fragmented. Buy loose ones if possible, or select packages with the largest, most intact fans for easier stuffing.
• Infused vs. Extract: Double-check your garlic oil. It must be infused olive oil (where garlic cloves were soaked and removed). Oils containing garlic pieces, sediment, or “natural garlic flavor” can still contain FODMAPs.
• Avoid Waterlogging: Never soak mushrooms in water to clean them. They act like sponges and will release too much liquid during baking, making your filling soggy. A damp cloth is all you need.
• Make It Crispier: If you want an extra crunch, save a tablespoon of the breadcrumbs to sprinkle over the tops right before baking.

What To Serve With Stuffed Mushrooms

These mushrooms make a perfect starter for a low FODMAP dinner party alongside a roast chicken or grilled steak. They also pair beautifully with a fresh arugula salad dressed in lemon juice and olive oil to cut through the richness of the cheese.

How To Store

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place them in a 350°F oven or air fryer for 5–8 minutes to crisp up the topping again; microwaving will make them rubbery.

FAQs

• Can I use regular button mushrooms?
  Fresh button mushrooms are high in mannitol and only low FODMAP in very small servings (approx 10g). Canned champignon mushrooms are lower in FODMAPs, but they are often too small and soft to stuff effectively.
• Is parmesan cheese low FODMAP?
  Yes, hard cheeses like Parmesan contain trace amounts of lactose, making them safe for most people on a low FODMAP diet.
• Can I make these ahead of time?
  You can prepare the filling and wipe the mushrooms up to 24 hours in advance. Store them separately in the fridge and assemble just before baking for the best texture.
• What if I can’t find lactose-free cream cheese?
  You can substitute it with a lactose-free sour cream mixed with a little grated cheddar, or use a firm tofu blended with lemon juice and nutritional yeast for a dairy-free version.

Nutrition

• Calories: 145 kcal
• Total Fat: 11g
• Saturated Fat: 5g
• Cholesterol: 25mg
• Sodium: 280mg
• Total Carbohydrate: 8g
• Protein: 6g

Try More Recipes:

• Low FODMAP Rice Cakes with Toppings Recipe
• Low FODMAP Protein Bars Recipe 
• Low FODMAP Pico de Gallo Recipe