A common question most people new to keto are asking is whether mushrooms are keto-friendly. The answer to this question is yes, and using mushrooms for keto is great because of their low carbohydrate content. Another amazing thing is that mushrooms have a lot of micronutrients and vitamins that are vital for different challenges peculiar to ketogenic diets.

It’s worth noting that keto is a low-carb, high-fat diet that limits the intake of many fruits and vegetables because of their carb content. This can also be a problem for anyone seeking to meet their daily vitamin, fiber, and mineral requirements. Mushrooms are rich in essential nutrients and fiber, and this is also vital for staying on the keto course.

In addition, adding a functional mushroom supplement to your keto diet plan means adding adaptogens, which are known to be very beneficial. That is why in this article, we’ll take you through some key things you should know about using mushrooms for keto. Continue reading for more.

Why Mushrooms Are Perfect for Keto

Here are some reasons why mushrooms are perfect for keto:

Low Carbohydrate Content

Mushrooms’ carb content is usually between 4 to 8.5g per 100g for white button and king oyster mushrooms, respectively. This is significantly lower than the carb threshold most people on keto aim for. In order to keep your body in ketosis and ensure the constant burning of fat rather than sugar, you’ll need to ensure that your daily carb intake is not more than 50g. Even though you need to be careful when using a mushroom-like shiitake, including a serving in your meal also provides amazing benefits. This is without altering ketosis or increasing your blood sugar.

Great Source of Beta-D-Glucan and Dietary Fiber

Even though mushrooms are generally low carb, it’s important to note that they contain a relatively high fiber content. This is basically 1.7 to 4.4g of fiber per 100g of mushrooms, which is way better than broccoli or carrots.

Fiber is found in grains, vegetables, and fruits, all of which are limited in keto. Therefore, you’ll need a plan that contains all the fiber you can get to improve your digestion while on a keto diet plan. There are two types of dietary fibers in mushrooms, and they are:

  • Soluble fiber: They help stabilize blood sugar levels by reducing the level of nutrient absorption within the gut.
  • Insoluble fiber: This fiber increases the bulk of the stool and enhances the passage of food through the intestines.

Mushrooms are a rich source of beta-d-glucan, which is a soluble fiber. This substance is also known to act as an immunomodulator that binds to immune receptors to down-regulate or up-regulate immune responses based on body requirements. The key benefits of beta-d-glucans include the following:

  • Lower blood sugar levels: The substances help to increase insulin sensitivity in tissues responsible for the absorption and utilization of glucose in the body.
  • Immune response regulation: Beta-d-glucans help in regulating the body’s inflammatory triggers and immune response, causing people to stay in a prolonged state of inflammation.
  • Decreases bad cholesterol levels: It helps in reducing levels of LDL, thereby lowering the risk of heart disease.

Functional mushrooms like cordyceps, reishi, and turkey tail are also rich in beta-glucans, and you can get up to 25% of your daily intake from these mushrooms. Basically, mushroom fibers are all you need to meet the challenges that are common with a keto diet, and these challenges include struggles in maintaining ketosis, increased inflammatory markers, and constipation.

Powerhouse of Antioxidants, Vitamins, and Minerals

With five services of vegetables and fruits every day, we get all the minerals and vitamins we need for healthy living. However, the keto diet comes with different restrictions that can reduce the options we have for these vital nutrients. This is the part where mushrooms are vital and can bridge this nutritional gap.

The essential nutrients in mushrooms include:

  • Potassium: Vital for regulating heartbeat, nerve and muscle function, and maintaining fluid balance in the body.
  • Niacin: Enhances the conversion of food to energy and the repair of damaged DNA.
  • Pantothenic acid: Enhances the proper functioning of metabolic processes and aids in building and breaking down fats in the body.
  • Selenium: An antioxidant that helps to prevent damage due to excess free radicals and also helps in supporting the proper functioning of the thyroid gland and the production of thyroid hormones.
  • Ergothioneine: Also an antioxidant that offers protection to the white and red blood cells against oxidative damage.
  • Glutathione: A vital antioxidant for building and repair of tissue, protecting of cells from oxidative stress and damage, and the proper function of the body’s immune system.

If you opt for a ketogenic diet plant, it’s important to recognize that it can alter your hormonal balance, fat breakdown, energy levels, kidney function, and metabolism. However, with the nutrients mushrooms offer, you can give yourself the boost you need and stay healthy throughout your keto journey.

Top Mushroom Recipes for Keto

With everything above, here are some keto-friendly recipes you might want to consider:

Keto Stuffed Mushroom Savory Recipe

This is a simple recipe that is packed with different flavors, healthy proteins and fats, and lion’s mane mushroom, which is proven to support the brain, gut health, and heart. Here are the ingredients you need for the recipe:

  • 1tbsp avocado oil
  • 1 lb. ground turkey
  • Salt and pepper to taste
  • 4 oz shredded mild cheddar cheese
  • 1 lb. medium cremini mushrooms (baby bellas)
  • 3 freshly chopped garlic cloves
  • Freshly chopped parsley and 1 sliced avocado for serving.

The interesting thing is that the steps used in making the recipe are very easy to follow, and this includes the following:

  • Preheat your oven to 350 degrees.
  • Cut the cloves into smaller pieces.
  • Remove the stems of the mushroom, rinse the caps, and pat it dry before chopping the stems into smaller pieces.
  • Use a skillet and medium heat to heat the avocado oil, and sauté with chopped garlic for some minutes.
  • Add the sliced mushroom stems to the sauté and skillet.
  • Place the ground turkey in the skillet and heat till it turns brown.
  • Add the pepper and salt to taste before adding lion’s mane mushroom powder.
  • Place cheese in the turkey stuffing and allow for 2 minutes, and then stir afterward.
  • Fill the interior part of the cap of each mushroom with the turkey mixture and place it in a baking tray.
  • Allow to bake for 10-12 minutes until you notice the edges of the mushroom turn brown.
  • Serve with sliced avocado and sprinkle parsley on the serving.

Keto Cinnamon Donut Holes Recipe

This recipe is for you if you have sweet tooth craving but want to maintain your keto diet plan. The presence of lion’s mane mushroom in this recipe offers brain health benefits.

For Keto Donut, here’s what you’ll need:

For cinnamon sugar, here’s what you’ll need:

  • 1 tbsp cinnamon
  • 2 tbsp coconut oil
  • 3 tbsp sweetener.

The interesting thing is that the steps used in making the recipe are very easy to follow, and this includes the following:

  • Preheat your oven to 350 degrees F
  • Place lion’s mane powder, cinnamon, sweetener, salt, almond flour, and baking powder in a bowl and mix well.
  • Add wet ingredients like coconut oil, egg, and vanilla, and mix thoroughly.
  • Leave in a refrigerator for 15 minutes and roll the dough.
  • Bake for 15 minutes.
  • As they bake, mix your sweetener and cinnamon to make cinnamon sugar.
  • Dip each keto donut in the melted coconut oil and roll them in the cinnamon sugar.

Recipe for Cacao Coconut Mushroom Tonic

This is a calming drink that can help you maintain a steady energy level throughout the day. The ingredients you need for this drink include the following:

  • A sweetener
  • 1 tsp coconut butter
  • 1 heaped tbsp raw, organic cacao
  • 1 pinch of sea salt
  • 500 ml of water
  • 1 tsp 5 organic mushroom complex.

With all these ingredients ready, the only thing left is to blend until you have a smooth texture. You can also use black sesame seeds as toppings.


That’s basically everything you should know about using mushrooms for keto. If you’re ready to enhance your keto journey with mushrooms that offer multiple health benefits, we recommend checking our online store now. We have different mushroom supplements available at Microdose Bros online store.