Healthy Spinach Artichoke Stuffed Mushrooms

by Julie Cohn
Healthy Spinach Artichoke Stuffed Mushrooms5

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Have you noticed there are not many Mediterranean Diet hot appetizer recipes out there?   What’s a girl to do on game day when the rest of the gang is digging into fattening chicken wings, burgers, and pizza**?  How about Healthy Spinach Artichoke Stuffed Mushrooms, a healthy game day recipe?  Seriously, these stuffed mushrooms are the bomb!  Creamy and flavorful, with healthy ingredients that conform to the Mediterranean Diet way of eating.  These mushrooms are so hearty, you could even make them as a meatless entreé for a gourmet dinner.    

Spinach Artichoke Stuffed Mushrooms

Do you like stuffed mushrooms? How do you like to eat them, loaded with sausage? I love stuffed mushrooms, but they can be high in fat and calories. With a few healthy tweaks, I was able to create a stuffed mushroom recipe that is both decadent and healthy!   As a matter of fact, these are so delicious, no one will know how healthy they are!

Healthy Spinach Artichoke Stuffed Mushrooms1

Let’s talk about the ingredients for a moment.  Why is this considered a healthier option?  The mushrooms contain antioxidants, potassium, copper, and B Vitamins. The spinach contains iron, Vitamin B, C, K, and folic acid.  The artichokes are low calorie and are high in fiber and protein. The quinoa adds a nice boost of protein, fiber, manganese, and riboflavin and holds the mixture together without the bread crumbs, butter, and sausage you normally find in most stuffed mushroom recipes.  Avocado oil instead of butter adds great flavor without the saturated fats.  The ricotta, mozzarella, and parmesan cheeses are allowed on the Mediterranean Diet in moderation, and each cheese adds a rich creaminess and zest to the mushrooms.  

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Mozzarella cheese is high in protein and calcium, low in carbohydrates, and contains healthy probiotic bacteria.  Although ricotta cheese is higher in carbohydrates, it is lower in fat and contains whey protein, which are healthy amino acids that help lower blood pressure and reduce cholesterol.  Finally, parmesan contains high levels of calcium and phosphorus, which helps to build bone mass.  Healthy Spinach and Artichoke Stuffed Mushrooms are amazing healthy flavor bombs!  

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A Few Notes

  • If you want to make this recipe vegetarian, use plant-based egg or silk tofu instead of the egg.  It will be hard to substitute the cheeses but it may work with vegan cheese with cashew in it.
  • Use a quality whole milk ricotta to get the most nutrients, or make your own ricotta. Make certain to strain the ricotta to get the extra moisture out.
  • You can use portabella mushrooms instead of button mushrooms, but portabellas have a stronger mushroom flavor.  My family prefers button mushrooms.  
  • If you don’t like the creaminess of the ricotta, reduce to 1/2 cup but add another 1/4 cup of parmesan. Keep the rest of the ingredients the same.  
  • If you don’t like it spicy, use mild green chilies instead of the jalapeno.  
  • After you remove the mushrooms from the oven, let them sit for about five minutes to cool, otherwise, the mixture inside will be too soupy and will burn your mouth.  
  • If your mushrooms look like they are drying out, brush with a little more avocado oil while cooking and cover with aluminum foil.  You can also brush some of the mushroom juices from the bottom of the pan.  Yum! As you can see, my Healthy Spinach Artichoke Stuffed Mushrooms dried out a bit, but they still tasted wonderful!

**Psst:  Did you know you can have a healthy pizza?  I have the most incredible recipe to share with you, stay tuned! 


Healthy Spinach Artichoke Stuffed Mushrooms5

Healthy Spinach-Artichoke Stuffed Mushrooms

Yield: 12
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes


A healthier stuffed mushroom hot appetizer recipe with ricotta, artichoke, and spinach, and quinoa, perfect for those following the Mediterranean diet lifestyle.


  • 10-12 Large Button Mushrooms
  • 2 c. Fresh Spinach, packed
  • 1 c. Canned or Frozen Artichoke Hearts
  • 1 Tbsp. Chopped Jalapeno or Green Chile
  • 2 Tbsp. Dried Sundried Tomatoes
  • 1 c. Ricotta Cheese
  • 1/2 Large Onion
  • 3 Cloves Garlic
  • 1 Egg
  • 1 Tbsp Avocado Oil
  • 1/4 c. Uncooked Quinoa
  • 1/3 c. Fresh Grated Parmesan Cheese
  • 1/4 c. Shredded Mozzarella Cheese
  • Avocado Oil for brushing


  1. Heat the oven to 350 degrees.
  2. Find the biggest button mushrooms you can and scrub them clean.
  3. Leave the mushrooms whole but cut the stems of the mushrooms off and set aside.
  4. Clean and trim the spinach, then chop into bite-size pieces. Place in a large bowl.
  5. Drain the artichoke hearts and chop them into small pieces. Place in the bowl with the spinach.
  6. Chop the sundried tomato and add it to the bowl.
  7. Trim and chop the mushroom stems and add to the bowl.
  8. Grate the onion finely and add it to the bowl.
  9. Peel and chop the garlic and mix it into the bowl.
  10. Add the rest of the ingredients to the bowl and mix well.
  11. Spray a large baking dish with avocado or olive oil spray.
  12. Rub the outside of the mushroom caps with avocado oil.
  13. Scoop about one tablespoon of the spinach mixture and stuff inside each mushroom until the mushroom cap is full.
  14. Place the stuffed mushrooms in the baking dish and sprinkle with a little extra grated parmesan.
  15. Bake in the oven for 25-28 minutes, until bubbling and golden on top.
  16. Remove from the oven. Let cool for about 5-8 minutes and serve.

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Nutrition Information
Yield 8 Serving Size 1
Amount Per Serving Calories 107Total Fat 6gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 4gCholesterol 28mgSodium 114mgCarbohydrates 9gFiber 2gSugar 1gProtein 5g

All nutrition information is approximate.

Looking for a few more healthy game day appetizers?  
Healthy Spinach Artichoke Ricotta Stuffed Mushrooms1

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