High Protein Savory Mushroom Bites
Elevate your snack game with these High Protein Savory Mushroom Bites—perfect for health-conscious foodies and mushroom lovers alike! Packed with nutrient-rich ingredients like protein-loaded extra firm tofu, hearty chickpea flour, and flavorful nutritional yeast, these bite-sized delights are both satisfying and versatile. A delectable blend of sautéed button or cremini mushrooms, caramelized onion, garlic, and fresh parsley creates a savory umami-packed base, while soy sauce and ground flaxseeds bring balance and texture to the mix. Baked to golden perfection, these vegan mushroom bites are crisp on the outside and tender on the inside, making them an ideal appetizer, party finger food, or portable high-protein snack. Ready in under an hour, they’re as easy to prepare as they are delicious.
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Recipe Information
Ingredients
- 250 grams button or cremini mushrooms
- 150 grams extra firm tofu
- 2 tablespoons olive oil
- 1 medium onion
- 2 cloves garlic
- 3 tablespoons nutritional yeast
- 50 grams chickpea flour
- 2 tablespoons soy sauce
- 1 tablespoon ground flaxseeds
- 2 tablespoons water
- 2 tablespoons fresh parsley
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.
Clean the mushrooms with a damp cloth and finely chop them. Set aside.
Drain the excess water from the tofu by wrapping it in a clean towel and pressing it gently. Crumble the tofu into small pieces.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add finely chopped onion and minced garlic. Sauté for 2-3 minutes until they become soft and translucent.
Add the chopped mushrooms to the skillet and cook for about 5 minutes until they release their moisture and turn slightly golden.
Stir in the crumbled tofu, soy sauce, salt, and black pepper. Cook for an additional 5 minutes, stirring occasionally, until the mixture is well combined and slightly browned.
Transfer the mixture to a large mixing bowl. Stir in nutritional yeast, chickpea flour, ground flaxseeds, chopped parsley, and water. Mix well until all ingredients are fully integrated and the mixture holds together.
Shape the mixture into small bite-sized balls, approximately 1 inch in diameter. Place them on the prepared baking sheet.
Brush or spray the mushroom bites lightly with the remaining olive oil.
Bake in the preheated oven for 20-25 minutes, until the bites are firm to touch and lightly golden brown.
Remove from the oven and let them cool slightly before serving. Enjoy these high protein savory bites warm as an appetizer, or pack them for a nutritious snack on the go.
Nutrition Facts
Calories |
911 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.7 g | 62% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2428 mg | 106% | |
| Total Carbohydrate | 68.7 g | 25% | |
| Dietary Fiber | 19.1 g | 68% | |
| Total Sugars | 18.1 g | ||
| Protein | 58.4 g | 117% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 1179 mg | 91% | |
| Iron | 10.9 mg | 61% | |
| Potassium | 2711 mg | 58% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
