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Cauliflower And Spinach Stuffed Mushrooms Recipe – simple vegetarian appetizer ready in 30 minutes.cauliflower-spinach-stuffed-mushrooms

Happy Monday! I hope everyone has a great week! We were lucky of not getting a snow storm this weekend, but I feel bad for the people who did! Hope you guys are safe! These Cauliflower And Spinach Stuffed Mushrooms are packed with cauliflower, spinach and parmesan cheese. Great for an appetizer you can easily make at home.

Perfect for game day! Surprise your guests with these healthier stuffed mushrooms. We just need to try new things at times, don’t we?

I love mushrooms and always have them in the fridge. I used to make cheesy stuffed mushrooms all the time, but now when the new year has arrived I decided to take a different route. I made stuffed mushrooms which are healthier.


You might ask where do you see cauliflower on the photos? I used orange colored cauliflower in these Cauliflower And Spinach Stuffed Mushrooms, that’s why. I like orange, purple and green colored cauliflower every time I see it at a farmer’s market or Whole Foods. I don’t really taste difference in flavor, compared to white cauliflower.


If you are a veggie lover like me, you should definitely make these for game day, party or even Valentine’s Day. They are super easy to prepare and ready in 30 minutes.

Thanks for reading CookingLSL! To stay up on what’s going on in my kitchen, you can follow me on:  Pinterest, Instagram, TwitterFacebookGoogle+    and sign up for e-mail updates, to receive more recipes and a copy of my FREE e-cookbook 15+ Most Popular Recipes On CookingLSL.

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5 from 12 votes

Cauliflower And Spinach Stuffed Mushrooms Recipe

By Lyubomira from CookingLSL
Cauliflower And Spinach Stuffed Mushrooms – great for an appetizer.
Prep: 10 minutes
Cook: 30 minutes
Total: 40 minutes
Servings: 6



  • 6 medium-large white button mushrooms
  • 2 tbsp olive oil
  • 2 garlic cloves, , pressed
  • 1/4 tsp Italian seasoning
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 cup cauliflower florets, (I used orange cauliflower)
  • 1 1/2 cups packed baby spinach
  • 1/2 cup grated parmesan cheese
  • 1/4 cup Panko breadcrumbs
  • cooking spray


  • Preheat oven to 400 F.
  • Bring a small pot of water to a boil. Add cauliflower and cook for 5 minutes. Drain well and chop cauliflower into small pieces.
  • Chop spinach.
  • Clean (wash if necessary) mushrooms. Remove the stems and chop them.
  • Heat olive oil over medium heat in a skillet. Add mushroom stems and garlic. Cook for 3-4 minutes stirring frequently, so they don’t burn.
  • Add cauliflower and spinach, Cook for 3-4 minutes stirring frequently. Remove from heat.
  • Add salt, pepper, Italian seasoning, breadcrumbs and parmesan cheese.
  • Spray a baking sheet with cooking spray. Place mushrooms, leaving some space between them. Spray each mushroom with cooking spray lightly. Season with salt and pepper.
  • Stuff mushrooms with the filling.
  • Bake for 20 minutes.
  • Serve warm.


Calories: 99kcal, Carbohydrates: 4g, Protein: 4g, Fat: 7g, Saturated Fat: 2g, Cholesterol: 7mg, Sodium: 351mg, Potassium: 165mg, Vitamin A: 775IU, Vitamin C: 10.9mg, Calcium: 110mg, Iron: 0.6mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Appetizer
Tried this recipe?Mention @cookinglsl or tag #cookinglsl!

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Hi! I'm Mira.

I share simple, mostly low-carb and Keto recipes, that don't take a lot of time to make and use mostly seasonal, easy to find ingredients. I'm a supporter of healthy eating, but you'll also find some indulgent treats too.

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  1. I really need to make some stuffed mushrooms soon after seeing these! They look so good and I love that they’re healthier too. Such a fun appetizer!

  2. I am so into cauliflower and mushrooms lately. This is such a great little appetizer. I would probably also make it into a meal!!

  3. I Pinned this one, and I can’t wait to try this awesome appetizer! And I had no idea there was such a thing as orange cauliflower! Thanks for sharing this one!

  4. These mushrooms look so delicious. It’s crazy that I didn’t try mushrooms until I was in college and now they are one of my favorite foods. I will be giving these a try for sure.

  5. No snow here either, Mira.. I really hope we get some though.. at least a few inches! These little mushrooms are the best! I’m with ya though. Mushrooms are always in our fridge too.. a staple for sure. So much to love about these little treats. How fun to find different colored cauli too and what a delicious way to enjoy it. Cauli is so versatile; another reason to eat it up! Thank you for this delicious recipe my dear!

    1. Thanks Traci! I’m hoping you guys get some snow, too! Glad you like the cauli mushrooms, cauliflower is the best!

  6. I love little bites, because I can eat like 10 of them and feel like I am eating a ton… Tee he he he! Oh wait, is that not quite what volumetrics is? LOL!

  7. What a fabulous recipe Mira! You definitely know how to make healthy foods that are interesting and full of flavour!