Michael Davis
The Whole30 is a 30-day elimination program co-founded by Melissa Urban in 2009. It involves cutting out certain food groups, such as sugar, grains, dairy, and soy. So, are mushrooms compliant with the Whole30 program? The answer is yes! Mushrooms are vegetables, and all varieties are allowed on Whole30. They are versatile and can be used in stir-fries, soups, and as bun substitutes. Portobello mushrooms, for example, can be used as sandwich bread. There are many Whole30-compliant mushroom recipes available, such as Skinny Ms.'s Stuffed Portobello Mushrooms and Ketogasm's Baked Turkey Breasts with Brussels Sprouts and Mushrooms.
| Characteristics | Values |
|---|---|
| Are mushrooms allowed on Whole30? | Yes |
| Types of mushrooms allowed | All varieties |
| Are magic mushrooms allowed? | No |
| Whole30 mushroom recipes | Portobello mushroom caps, stuffed portobello mushrooms, sautéed mushrooms, mushroom masala, roasted portobello mushrooms with poached eggs, mushroom casserole |
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What You'll Learn
Mushrooms are Whole30-compliant
There are many Whole30-compliant mushroom recipes, including Skinny Ms's Stuffed Portobello Mushrooms, which are loaded with sautéed veggies and are a quick and tasty nutrition source for Whole30 followers. You can also try the zesty Balsamic Roasted Mushrooms from Eat The Gains, which are a perfect side dish for lunch and dinner.
Another recipe idea is to prepare a delicious combination of baked turkey breasts, Brussels sprouts, and mushrooms. You can also try a simple sauté with garlic, kosher salt, and fresh ground black pepper, or a one-pan preparation of smoked sausage, mushrooms, and spinach to make a Frittata.
Mushrooms are also great in stir-fries, soups, and other dishes. You can even use them as a bun substitute for a Whole30-style sandwich. So, go ahead and include those mushrooms in your Whole30 meal plan!
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Portobello mushrooms can be used as bun substitutes
Portobello mushrooms are a good source of vitamin D, dietary fibre, potassium, and antioxidants. They are also low in fat and sodium. Using a portobello bun for your burger will save on carbs and calories. They are a much healthier option than your average white bread bun—a portobello mushroom bun has 5.4 grams of carbs per 1-cup serving and only 35 calories, while a bread bun has 26.1 grams of carbs and 145 calories.
To prepare the portobello mushroom buns, preheat your oven to 425–450 degrees Fahrenheit. Gently rinse the mushroom caps, gill-side down, under cold running water. Pat them dry, then trim as much of the stem off as possible and use a spoon to gently remove the gills. Brush the cap side of the mushrooms lightly with olive oil, vegetable oil, or any other oil, and sprinkle with salt and pepper, or any other seasoning you prefer. Arrange the mushrooms on a baking sheet, gill-side up, and roast them in the oven for 10–15 minutes, depending on how crispy you like them.
You can then sandwich your beef, turkey, or veggie burger patty between the grilled portobellos and serve with toppings of your choice. You can also eat them raw if you prefer the taste of raw mushrooms. Just make sure to clean away any debris and remove the stem and gills.
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Whole30-compatible mushroom recipes
Mushrooms are allowed on the Whole30 diet, and they are a great addition to many dishes. Here are some Whole30-compatible mushroom recipes to try:
Cream of Mushroom Soup
This soup is a great base for many recipes and is Whole30, gluten-free, and dairy-free, with plant-based options. To make it, cook finely chopped mushrooms in ghee or compatible plant-based butter. While the mushrooms are cooking, whisk together the remaining ingredients for a broth, including chicken or vegetable broth, coconut milk, and seasonings such as onion powder, garlic powder, salt, and pepper. Finally, whisk a compatible starch into the liquid mixture to thicken the soup.
Mushroom Gravy
This mushroom gravy is Whole30-compatible, paleo, and can easily be made vegan. To make it, melt oil and ghee/vegan butter in a cast-iron skillet. Saute the onions and mushrooms until the mushrooms are browned. Then, add garlic and thyme and cook for 1-2 minutes until the garlic is lightly golden and fragrant. Next, add coconut aminos and broth and bring to a simmer. In a small bowl, whisk together broth and arrowroot powder, then set aside. Whisk cashew butter into the simmering gravy and bring back to a simmer. Finally, add the broth and arrowroot mixture and whisk until incorporated.
Portobello Mushroom Buns
Portobello mushrooms can be used as a bun substitute, serving as a kind of Whole30 sandwich bread. They can be used as a substitute for bread, wraps, and tortillas, which are eliminated on the Whole30 diet.
Steak Bites with Mushrooms
A simple way to incorporate mushrooms into your Whole30 diet is to add them to steak bites. This can be served with mashed potatoes, which are also Whole30-compatible.
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Magic mushrooms are not recommended
While mushrooms are allowed on the Whole30 diet, magic mushrooms are not recommended. Whole30 is a 30-day elimination program co-founded by Melissa Urban in 2009. The diet includes all varieties of mushrooms, which are versatile and can be used in stir-fries, soups, and as bun substitutes.
However, magic mushrooms, or psilocybin mushrooms, are a different matter. While there is no explicit mention of magic mushrooms in the Whole30 rules, the program does recommend against the use of marijuana and alcohol, and suggests abstaining from inhaling smoke.
The Whole30 diet is primarily focused on changing eating habits and promoting healthy food choices. Magic mushrooms, on the other hand, are known for their psychoactive properties and are often used recreationally or spiritually due to their ability to alter perception and mood.
Additionally, the consumption of magic mushrooms may promote unhealthy cravings and interfere with the overall goals of the Whole30 program. The program aims to help individuals develop a healthier relationship with food and improve their overall well-being. Introducing mind-altering substances may detract from the core purpose of the diet and could potentially lead to negative side effects or interactions with other aspects of the program.
Therefore, while regular mushrooms are compliant with Whole30, magic mushrooms are not recommended as part of the diet. It is important to carefully consider the potential risks and benefits of incorporating any new substance into a dietary or wellness routine.
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Whole30 is a 30-day elimination program
The diet involves cutting out alcohol, sugar, grains, legumes, dairy, and additives for 30 days. It eliminates all forms of sugar, including brown sugar, cane sugar, honey, maple syrup, and molasses. It also eliminates all grains, including rice and corn, and all legumes, including beans and soy. During the elimination phase, meals will include meat, seafood, and eggs; lots of vegetables and fruit; natural, healthy fats; and fresh herbs, spices, and seasonings. All cooking oils, regardless of their source, are permitted on the Whole30. While carrageenan, a thickening agent commonly found in non-dairy milk, was previously eliminated on the Whole30, it is now allowed due to a 2024 rule change.
After the initial 30 days of elimination, participants slowly reintroduce some foods while monitoring their effects on the body. This is a structured reintroduction period, with the goal of identifying food sensitivities, creating new habits, and restoring a healthy relationship with food. It is important to note that there is no cheating allowed during the program, and if any slip-ups occur, the program encourages starting again from day one.
Mushrooms are allowed on the Whole30 program as they are considered vegetables. They can be used in various dishes, such as stir-fries, soups, and as substitutes for bread.
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Frequently asked questions
Yes, mushrooms are allowed on Whole30.
Here are some Whole30-compliant mushroom recipes:
- Skinny Ms's Stuffed Portobello Mushrooms
- Balsamic Roasted Mushrooms
- Sauteed Mushrooms
- Beef stroganoff with cauli rice
- Philly cheesesteak stuffed pepper
- Steak bites with mushrooms and mashed potatoes
Whole30 is a 30-day elimination program co-founded by Melissa Urban in 2009.
All cooking oils are permitted on Whole30. Carob powder is allowed as it is made from the pod of the plant and not the seed. All forms of soy are eliminated for the original Whole30. Bread and other baked goods are eliminated for 30 days.
Whole30 recommends against using marijuana and alcohol. However, there is no mention of other mind-altering substances. So, it is unclear whether magic mushrooms are compliant with Whole30.
