Roasted Mushrooms

I didnt like mushrooms before I went low carb. However, once I realized how savory and satisfying they were, mushrooms are a regular on our menu in our home. These roasted mushrooms are SO easy and take less than 30 minutes to have ready. Minimal ingredients and a BLAST of awesome flavors, these roasted mushrooms will be on your weekly meal plans!


The Basics: Flavor

Fact: Umami is one of the major flavor components that make keto such a delicious way of life.


Even if you’ve never heard of it before, there’s no doubt in my mind you’ve experienced the pure delight that comes from umami bursting across your tongue. We all know the flavors of salty, sweet, bitter, and sour, but umami completes the flavor profile of any dish by adding an element of savory, otherwise-indescribable deliciousness. Things like tomatoes, soy sauce, parmesan cheese, and garlic are packed with glutamates, which gives them that beautiful piquancy. Given the subject of this post, I’m sure you’ve deduced one other food overflowing with umami: mushrooms.


Now, mushrooms are great for a lot of reasons, not just because they’re super delish. Mushrooms have tons of health benefits and are incredibly nutrient dense – not to mention being low calorie and low carb. There is a ton of research out there saying mushrooms are going to save us all from the plastic hell we’ve created, and, what’s more, they’re actually really easy to grow – even indoors – so they’re an extremely sustainable food source. They’re objectively good for you, good for the environment, and good for the soul. 


The Controversy: Avocado Oil vs. Olive Oil


I wanted to create a mushroom recipe for y’all to showcase an element of food that wasn’t your typical green veg side while still maintaining a low carb way of eating – something a little different (and cheap!) that can be enjoyed by everyone in your house, whether they’re carb-eaters, vegan, calorie conscious, or just people who like to eat yummy food. One other reason, though, is because a lot of other bloggers or other content-creators out there would probably have used avocado oil in this recipe – you can, too, of course, if that’s your preference. Recently, though, I’ve been doing some cost comparisons and weighing the differences between the two oils and, honestly, unless you’re cooking at an extremely high temperature, avocado oil just doesn’t seem worth it to me anymore, especially given that it’s typically double (or triple!) the price of avocado oil. To clear up some issues people have with using olive oil to in cooking:

  • First, OLIVE OIL ISN’T TOXIC TO COOK WITH. I got this message a lot after posting about using it in my instagram stories – while it can be toxic to cook with, that sweeping generalization is not 100% correct. Yes, if you burn your oils, they COULD become toxic, create smoke, and taste awful. However, you can still absolutely cook with extra virgin olive oil.⁣ You probably just shouldn’t eat burnt stuff.
  • There have been studies using olive oil to fry and olive oil kept at high temp for a long time and it does not create any toxins that will do harm to you. ⁣
  • The oils that will create toxins when they are at a high heat for a long period of time include most vegetable oils like soybean and canola.⁣
  • The main reason to use avocado oil versus olive oil is the smoke point – as stated above. Most of the time, you’re not heating your oil to 500 degrees to cook, though, so this is a non-issue.⁣ Keeping avocado oil on hand for high-heat frying makes sense, but, for everyday cooking, especially of veggies, olive oil works perfectly fine. 


With as many varieties of olive oil, including flavor-infused oils as there are out there, you’re doing yourself a huge disservice by staying exclusively avo-loyal. I hope this has helped clear up any lingering concerns!

The Good Stuff: Roasted Mushrooms



3 portobello mushroom caps, cut into large chunks

3 Tbsp minced garlic

Handful of fresh flat leaf parsley, chopped

¼ cup of olive oil

Salt and Pepper


  • Preheat the oven to 500°F (260°C) Place the mushrooms chunks in a large bowl. Add the garlic and parsley to the mushrooms.
  • Pour about ¼ cup oil over the mushrooms, garlic and parsley. Toss to coat the mushrooms. You want the mushrooms to be wet with oil, but not soaked! DO NOT ADD SALT. Salt will draw all the moisture out of the mushrooms and they will be soggy. We don’t want that! 
  • Arrange the mushrooms in a single layer on a baking pan and roast about 25 minutes or until crisp, dry, and dark brown. Don’t open your oven until the time is up! You don’t want to let all the good heat out of the oven! 
  • Take out and add salt and pepper as desired.
  • These are great reheated also! I just popped them in my air fryer for 3 minutes at 375 and they were perfect!


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  1. Avatar Polica on December 15, 2020 at 2:06 pm

    I cannot wait to try this mushroom recipe! Looks incredible!

  2. Avatar Marie Chandler on December 15, 2020 at 7:02 pm

    I love mushrooms! I will definitely try roasting them. Have you tried high heat sautéing with butter and rosemary? Lordy Lordy!!!! Other worldly. Thank you for your posts and recipes and Insta. I so enjoy all you do. You truly help, A LOT!

    • Samantha Marpe Samantha Marpe on February 21, 2021 at 5:12 pm

      I will have to try them with rosemary next time, thank you!!

  3. Avatar Sarah Robinson on January 9, 2021 at 10:19 pm

    Thank you SOOO much for this recipe! I’m an absolute mushroom lover but all the recipes I’ve used in the past call for things that don’t necessarily fit into a Keto lifestyle. I’m also in my 1st week of Keto and in the weight loss portion so I don’t want little cheats like cooking with wine right now.

  4. Avatar Gretchen on January 10, 2021 at 7:20 pm

    Can I use any kind of mushroom or does it need to be portabella?

    • Samantha Marpe Samantha Marpe on February 21, 2021 at 5:12 pm

      I did try smaller mushrooms and they were great but not the same!

  5. Avatar Dom Geracia on January 18, 2021 at 10:53 am

    Yum! Such an easy and delicious side dish!

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Keto Sam I Am

Hey, I'm Sam!

I've been following a ketogenic lifestyle for 4 years now and have never turned back. Join me as I share my Keto insight and cook my way through some of the most delicious low carb recipes this world has to offer! Learn More

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