Easy Keto Sausage Stuffed Mushroom Casserole

This keto sausage stuffed mushroom casserole tastes exactly like stuffed mushrooms with half the amount of work! Serve it as a main meal, appetizer or side dish, this mushroom casserole is sure to be a hit!

this recipe

Easy Keto Mushroom Side Dish

If it were up to me, and I did not have to take into account Mr. Grumbles' opinion, I would eat appetizers every day for dinner!

I love the fact that appetizers are always super flavourful and who doesn't like the child-like feeling of eating food without a knife and fork?

The only downside to appetizers is that you really can't just make one which, since their are only 2 of us in our home, means that the time it takes to make several appetizers is just no feasible.

That's where this casserole comes into play! Taking the basic concept of stuffed mushrooms and turning it into a keto casserole means that you can enjoy the taste of an appetizer as a meal or as a side dish.

Why you need to eat more mushrooms

Have you noticed all the new mushroom coffees hitting the market? Mushrooms have been used for years for providing medicinal properties but have only recently hit the states in terms of popularity. Here are some of the health benefits of mushrooms and why you may want to consider adding them to your daily or weekly menu plan.

• Nutrient-dense: Mushrooms are low in calories but packed with essential nutrients like B vitamins (especially riboflavin, niacin, and pantothenic acid), selenium, copper, and potassium.
• Rich in antioxidants: They contain antioxidants like ergothioneine and glutathione, which help protect cells from oxidative stress and may reduce the risk of chronic diseases like cancer and heart disease.
• Immune-boosting properties: Certain mushrooms, like shiitake, maitake, and reishi, are known for their immune-supporting properties. They can enhance immune function and help fight infections.
• Supports heart health: Mushrooms, particularly white and oyster mushrooms, can help lower cholesterol levels and improve cardiovascular health by providing fiber and antioxidants.
• Gut health: Mushrooms are a good source of prebiotics, which feed beneficial gut bacteria and promote a healthy microbiome.
• Potential anti-cancer effects: Some compounds in mushrooms, like beta-glucans, have been studied for their role in cancer prevention and treatment due to their ability to stimulate the immune system.
• May support brain health: Regular consumption of mushrooms, particularly those high in antioxidants, has been associated with improved cognitive function and a lower risk of neurodegenerative diseases.

How many mushrooms do you need to eat to get these health benefits?

You don't need to eat a large quantity of mushrooms to start reaping their health benefits. The exact amount depends on the type of mushroom and the specific benefit you're aiming for, but here's a general guideline:

1. General health benefits: Consuming around 100 grams (3.5 ounces) of fresh mushrooms a few times a week is enough to provide a good amount of nutrients like B vitamins, minerals, and antioxidants. This is about a handful or one serving.
2. Immune support: Studies suggest that as little as 5-10 grams of dried medicinal mushrooms (such as shiitake, maitake, or reishi) can help enhance immune function. This is equivalent to around 50-100 grams of fresh mushrooms.
3. Cognitive benefits: Research on cognitive health shows that eating 1-2 servings of mushrooms per week (about 150 grams total) may help reduce the risk of mild cognitive impairment due to the high antioxidant content.
4. Cardiovascular health: Regular consumption of mushrooms, about 3 servings per week (roughly 300-450 grams), can support heart health by helping lower cholesterol and blood pressure, though even smaller amounts can provide fiber and antioxidants that contribute to overall cardiovascular health.

Overall, eating just a small serving of mushrooms a few times a week is enough to start seeing positive effects, but incorporating them more frequently is even better for long-term benefits. Different varieties may also offer unique advantages, so variety is key.

This keto sausage stuffed mushroom casserole contains over 650 grams of mushrooms meaning that each serving provides your entire daily dose of mushrooms!

Best Medicinal Mushrooms

he "best" mushroom variety depends on the specific health benefits or culinary uses you're looking for. Here are some of the top mushroom varieties, each known for its unique advantages:

1. Shiitake

• Best for: Immune support and heart health.
• Benefits: Rich in beta-glucans and compounds like eritadenine, shiitake mushrooms support immune function and help lower cholesterol. They are also high in B vitamins.

2. Lion’s Mane

• Best for: Brain health and cognitive function.
• Benefits: Known for potentially improving memory and cognition, lion’s mane contains compounds that may stimulate nerve growth and protect against neurodegenerative diseases.

3. Reishi

• Best for: Stress relief and immune-boosting.
• Benefits: Often used in traditional medicine, reishi mushrooms are known for their adaptogenic properties, which help the body resist stress. They also enhance immune function and reduce inflammation.

4. Maitake (Hen of the Woods)

• Best for: Immune support and blood sugar regulation.
• Benefits: Maitake mushrooms are rich in antioxidants and beta-glucans, which can strengthen the immune system. They also help improve insulin sensitivity and regulate blood sugar levels.

5. Oyster Mushrooms

• Best for: Heart health and cholesterol reduction.
• Benefits: Oyster mushrooms contain compounds that can lower cholesterol and offer cardiovascular benefits. They’re also high in fiber and antioxidants.

6. Portobello

• Best for: Plant-based protein and fiber.
• Benefits: Portobello mushrooms are large, meaty, and high in fiber, making them an excellent meat substitute in dishes like burgers. They also provide a good source of potassium.

7. Chaga

• Best for: Antioxidant power and anti-inflammatory effects.
• Benefits: Chaga mushrooms are one of the most antioxidant-rich mushrooms, known for reducing inflammation and supporting immune health.

8. White Button Mushrooms

• Best for: Basic nutrition and easy availability.
• Benefits: The most common and affordable mushroom, white button mushrooms are still nutrient-rich, offering B vitamins, selenium, and antioxidants. They also have anti-cancer properties.

Reishi and Chaga mushrooms are best taken in powdered form and used in coffees and teas. They are not great for culinary purposes as they have a slightly bitter taste and tough texture.

Making Keto Sausage Stuffed Mushroom Casserole

There are not a ton of steps when it comes to making this keto casserole. First, brown the sausage and then remove it from the pan. Keep the drippings from the sausage in the pan and add the chopped mushrooms. Cook the mushrooms until the release their moisture (otherwise your casserole will be somewhat on the "soupier" side!). Next, add a little garlic, cream cheese and a splash of heavy cream and stir it into the mushrooms.

Lastly, stir in the cooked sausage, and a little cheese and add the parmesan crumbs on top. Bake it in the oven until the topping turns a light golden brown, 25 to 30 minutes.

To Recap:

• Cook the sausage
• Cook the mushrooms
• Add all the ingredients and stir to combine
• Top with Parmesan crumbs and additional cheese
• BAKE AND DEVOUR!

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