High Protein Savory Mushroom Bites

These High Protein Savory Mushroom Bites are the perfect marriage of flavor and nutrition, offering a plant-based snack or appetizer that's both satisfying and healthy. Made with a hearty blend of finely chopped mushrooms, crumbled extra firm tofu, and a touch of chickpea flour for structure, these bites are packed with protein and bursting with umami thanks to the addition of nutritional yeast and soy sauce. A hint of garlic and fresh parsley elevates the earthy mushroom flavor, while ground flaxseeds tie it all together with a boost of fiber. Oven-baked to golden perfection, these bites are a guilt-free option for entertaining, meal prepping, or even snacking on the go. Whether you're vegan, vegetarian, or simply looking to incorporate more wholesome ingredients into your diet, these savory mushroom bites are sure to become a favorite!

Nutriscore Rating: 84/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper.

Step 2

Clean the mushrooms with a damp cloth and finely chop them. Set aside.

Step 3

Drain the excess water from the tofu by wrapping it in a clean towel and pressing it gently. Crumble the tofu into small pieces.

Step 4

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.

Step 5

Add the chopped mushrooms to the skillet and cook for about 5 minutes until they release their moisture and turn slightly golden.

Step 6

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.

Step 7

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.

Step 8

Shape the mixture into small bite-sized balls, approximately 1 inch in diameter. Place them on the prepared baking sheet.

Step 9

Brush or spray the mushroom bites lightly with the remaining olive oil.

Step 10

Bake in the preheated oven for 20-25 minutes, until the bites are firm to touch and lightly golden brown.

Step 11

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

Serving size	(728.7g)

Amount per serving	% Daily Value*
Calories	910.8

Total Fat 48.7g	0%
Saturated Fat 7.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2427.8mg	0%
Total Carbohydrate 68.7g	0%
Dietary Fiber 19.1g	0%
Total Sugars 18.1g
Protein 58.4g	0%

Vitamin D 17.5IU	0%
Calcium 1178.7mg	0%
Iron 10.9mg	0%
Potassium 2710.8mg	0%

*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.

Source of Calories

Fat: 46.3%

Protein: 24.7%

Carbs: 29.0%