Spinach and Feta Stuffed Portobello Mushrooms

Spinach and Feta Stuffed Portobello Mushrooms

Mia

These magnificent Spinach and Feta Stuffed Portobello Mushrooms bring together the best of Mediterranean cuisine in one satisfying dish. Large, meaty portobello mushroom caps serve as edible vessels for a vibrant filling of wilted spinach, tangy feta cheese, aromatic garlic, and fresh herbs. The combination creates a perfect balance of earthy, savory, and bright flavors that will satisfy even the most devoted meat-eaters.

Inspired by traditional Greek spanakopita, this simplified version transforms the classic spinach and feta filling into a low-carb, nutrient-dense meal. The portobello mushrooms provide a substantial base with their robust texture and umami-rich flavor, while the filling delivers the authentic taste of the Mediterranean. Each bite offers a delightful contrast between the tender, juicy mushroom and the creamy, herb-infused filling.

This dish is not only delicious but also incredibly nutritious, packed with vitamins, minerals, and antioxidants. The spinach provides iron and folate, the feta adds calcium and protein, while the mushrooms contribute valuable B vitamins and selenium. Extra virgin olive oil, a cornerstone of the Mediterranean diet, ties everything together with its heart-healthy fats and peppery notes.

Perfect for a weeknight dinner or elegant enough for entertaining, these stuffed mushrooms come together in under 40 minutes. They can be served as a main course alongside a simple salad and crusty whole grain bread, or as an impressive side dish. The recipe is naturally vegetarian, gluten-free, and embodies the principles of the Mediterranean diet with its emphasis on vegetables, healthy fats, and moderate amounts of cheese.

Mia

Mia

Recipe Author: Welcome to Mia's Kitchen, where every recipe is plant-forward, anti-inflammatory, and full of flavor. Her meals make it easy to eat well, support gut health, and enjoy balanced, wholesome cooking at home.

Nutrition

35 minutes
None servings
215 calories
Fat 16.00g
Carbs 11.00g
Protein 10.00g

Ingredients

4 wholelarge portobello mushroom caps, stems removed and gills scraped out
3 tbspextra virgin olive oil, divided
5 cupsfresh spinach, roughly chopped
3 clovesgarlic, minced
1 cupfeta cheese, crumbled
2 tbspfresh dill, chopped
2 tbspfresh parsley, chopped
1 tbsplemon juice, freshly squeezed
1/4 cuppanko breadcrumbs (optional)
1/2 tspsalt
1/4 tspblack pepper, freshly ground
1/4 tspred pepper flakes (optional)

Equipment

Cutting board
Baking sheet
Parchment paper
knife
spoon
medium mixing bowl
pastry brush
large skillet
paper towels or kitchen towel

80/20 Diet

This recipe fits the 80/20 principle perfectly, with over 80% of ingredients being nutrient-dense whole foods like spinach, mushrooms, olive oil, and fresh herbs, while allowing a small amount (20%) of less nutritionally optimal ingredients like panko breadcrumbs and cheese for flavor and satisfaction.

Clean Eating

This recipe uses whole, minimally processed ingredients in their natural state: fresh vegetables, real cheese, extra virgin olive oil, and fresh herbs. With the exception of the small amount of panko breadcrumbs, every ingredient is recognizable and unprocessed, making it perfect for clean eating principles.

Diabetic Diet

This low-glycemic recipe is excellent for blood sugar management, featuring non-starchy vegetables (spinach and mushrooms), protein-rich feta cheese, and healthy fats from olive oil. The minimal carbohydrates come primarily from vegetables and a small amount of breadcrumbs, making it a diabetes-friendly choice that won't spike blood sugar.

Flexitarian Diet

This recipe exemplifies flexitarian eating by centering entirely on plant-based ingredients—mushrooms, spinach, and herbs—as the foundation, with a moderate amount of cheese for flavor and protein. It's a satisfying, vegetable-forward meal that demonstrates how delicious and filling plant-based eating can be.

Gluten-Free Diet

This recipe is naturally gluten-free with only a small amount of panko breadcrumbs that can easily be replaced with gluten-free breadcrumbs or almond meal. All other ingredients—portobello mushrooms, spinach, feta cheese, olive oil, and fresh herbs—are naturally gluten-free whole foods.

Heart-Healthy Diet

This heart-healthy recipe emphasizes extra virgin olive oil for beneficial monounsaturated fats, abundant vegetables rich in antioxidants and fiber, and uses moderate amounts of cheese rather than heavy cream or butter. The cooking method (baking) requires no additional fats, and the sodium can be controlled by adjusting the amount of added salt.

Intuitive Eating

This recipe supports intuitive eating by offering a satisfying, flavorful meal that honors both taste preferences and gentle nutrition without restriction or guilt. The combination of textures and Mediterranean flavors provides both pleasure and nourishment, allowing you to eat mindfully and enjoy every bite.

Low-Carb Diet

These stuffed mushrooms are ideal for low-carb eating, with portobello caps serving as a nutrient-dense, low-carb vessel instead of bread or pasta. The filling emphasizes protein from feta cheese and fiber-rich spinach while keeping net carbohydrates minimal, with only a small amount of panko breadcrumbs providing texture.

Mediterranean Diet

This recipe is a perfect example of Mediterranean cuisine, featuring extra virgin olive oil as the primary fat, abundant vegetables (spinach and mushrooms), tangy feta cheese in moderation, and fresh herbs like dill and parsley. The dish emphasizes whole, unprocessed ingredients and uses lemon juice and garlic for authentic Mediterranean flavoring while avoiding red meat and processed ingredients.

Mindful Eating

These stuffed mushrooms are perfect for mindful eating, engaging multiple senses with their earthy mushroom aroma, vibrant green spinach, creamy white feta, and varied textures from tender vegetables to crispy breadcrumb topping. The recipe encourages slow, conscious consumption as you savor the contrast between the juicy mushroom and herb-infused filling.

Vegetarian Diet

This completely vegetarian dish provides satisfying protein from feta cheese and eggs (if binding is used), while the meaty portobello mushrooms offer a substantial, umami-rich base that even meat-eaters will enjoy. The recipe showcases how vegetables can be the star of a nutritious, protein-containing meal.

Instructions

1

Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

2 min
2

Remove the stems from the portobello mushrooms and use a spoon to gently scrape out the dark gills from the underside of each cap. Pat the mushrooms dry with paper towels.

3 min
3

Brush both sides of the mushroom caps with 2 tablespoons of olive oil and season with a pinch of salt and pepper. Place them gill-side up on the prepared baking sheet.

2 min
4

Heat the remaining 1 tablespoon of olive oil in a large oven-safe skillet over medium-high heat.

1 min
5
1 min

Add the minced garlic to the skillet and cook for 1 minute, stirring constantly, until fragrant.

6
4 min

Add the chopped spinach to the skillet in batches if needed, stirring frequently until all the spinach is wilted, about 3-4 minutes.

7

Remove the skillet from heat and transfer the spinach mixture to a medium bowl. Let it cool for 2 minutes, then squeeze out any excess liquid using a clean kitchen towel or paper towels.

3 min
8

Add the crumbled feta cheese, chopped dill, chopped parsley, lemon juice, salt, pepper, and red pepper flakes (if using) to the spinach. Mix everything together until well combined.

1 min
9

Divide the spinach and feta mixture evenly among the four mushroom caps, mounding it slightly in the center. If using breadcrumbs, sprinkle 1 tablespoon over each stuffed mushroom.

2 min
10

Bake the stuffed mushrooms in the preheated oven for 10-12 minutes until heated through and the tops are slightly golden.

20 min
11

Remove from the oven and let the mushrooms rest for 2-3 minutes before serving. Garnish with additional fresh herbs and a drizzle of olive oil if desired.

3 min

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