How to reap the benefits of mushrooms, even if you hate mushrooms

I'm a lifelong mushroom hater. And I've tried to like them, truly. I've prepared delicate cremini mushrooms sautéed in a creamy butter sauce, and I've eaten meaty portobello burgers with all the toppings — I even ordered oyster mushrooms expertly prepared at a Michelin star restaurant. Alas, no amount of sauce or fancy preparation method has been able to change my mind.

As a dietitian, this creates quite a dilemma. While I'm deeply familiar with the remarkable health benefits of mushrooms, I can't stomach them myself. And with food prices climbing, I frequently find myself wishing I could enjoy these budget-friendly fungi and reap their many health rewards.

There are more than 14,000 known species of mushrooms. Though some are, well, deadly, so many offer remarkable nutritional value. The health benefits of mushrooms are well documented: Not only are they low in calories, they're a great source of B vitamins like riboflavin, niacin and pantothenic acid, which support energy production and brain health.

"Mushrooms also contain selenium, an antioxidant that helps protect your cells, and potassium, which is essential for heart and muscle function," says Lauren Manaker, a registered dietitian in Charleston, S.C. "Their unique ability to produce vitamin D when exposed to UV light makes them a standout choice for boosting this crucial nutrient, especially for people with low sunlight exposure."

Beyond these nutrients, mushrooms also contain ergothioneine — a powerful plant compound that supports the immune system and may protect brain health, notes Pam Hartnett, a registered dietitian nutritionist specializing in cancer recovery.

All these impressive properties made me wonder: For mushroom-averse people like me, are there other ways to gain these nutritional perks without forcing down fungi? To find out, I consulted four fellow dietitians about alternatives for gaining these same nutritional benefits.

A note on supplements

Some of the products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine.

Benefits of mushrooms

No two mushrooms are the same, so the exact nutritional composition depends on the variety and whether it was exposed to UV light during production. According to Manaker and Macy Diulus, a registered dietitian in Houston, virtually all mushrooms offer the following impressive health stats:

• More than 12 essential vitamins and minerals

• Excellent source of selenium, riboflavin, niacin and pantothenic acid

• Only nonfortified vegan dietary source of vitamin D

• Good source of fiber, iron and potassium

• Rich in antioxidants, including ergothioneine

Plus, maitake, reishi, shiitake and oyster mushrooms also contain beta-glucans, naturally occurring polysaccharides. "These compounds are primarily known for their immune-supporting properties, but they may also help regulate blood sugar," says Manaker.

Not to be outdone, reishi, cordyceps, lion's mane and chaga mushrooms (aka adaptogenic mushrooms) support more than just nutrition — these varieties "have been traditionally used to help the body adapt to all kinds of stress — physical, mental and emotional," says Hartnett. "Instead of targeting one single symptom, it's believed these mushrooms may help bring your whole body back into balance, especially when you're dealing with chronic stress, inflammation or fatigue." Since adaptogenic mushrooms are too woody or bitter to cook and eat like other mushrooms, you'll typically find them in powdered or supplement form.

If you're intrigued by the benefits but still struggle with the taste or texture, don't worry — there are plenty of alternatives and cheats. Here are creative ways to incorporate the health benefits of mushrooms into your diet.

8 ways to reap the benefits of mushrooms, even if you hate mushrooms

'Hide' them in recipes

If the thought of biting into a mushroom turns your tummy, know that there are ingenious ways to prepare mushrooms to make their texture undetectable.

When making soups, sauces and dips, use your blender or food processor to incorporate mushrooms for a creamier texture and richer flavor, Diulus recommends. You can also use a box grater, hand grater or microplane to finely grate firmer varieties like button or cremini mushrooms into almost any savory dish.

Another tasty option: Blend finely chopped mushrooms into ground meat for tacos, meatballs or burgers. For her favorite burger recipe, Manaker starts by sautéing chopped mushrooms in a bit of olive oil with a pinch of salt until they release their moisture and become tender. Once they're slightly cool, she mixes the mushrooms with ground beef in a 50-50 ratio, adding garlic powder, onion powder, salt and pepper to taste. Form into patties and grill until they reach your desired level of doneness. "The mushrooms not only add moisture and a rich umami flavor to the burgers, but also make the patties a bit lighter and incredibly satisfying," says Manaker.

Munch on mushroom-based snack foods

If you love a savory snack, there's a good chance you might enjoy the dense chew of mushroom jerky and the satisfying crunch of mushroom chips. They're typically lower in calories, fat and sodium than their beef and potato counterparts. Plus, many still offer mushrooms' natural perks like B vitamins, selenium, antioxidants, fiber and even vitamin D. Just keep in mind that brands vary quite a bit in their sodium and fat content, and some have artificial additives. Take a peek at the label to know what you're getting.

Stir in mushroom powder

One of the easiest ways to sneak mushrooms into meals: Stir mushroom powder into your cooking. The dehydrated powder blends easily into broths, sauces, dips and marinades. "It adds a mild earthy or umami taste that works well in savory dishes and even in chocolate-based smoothies," says Hartnett.

Look for products geared more toward culinary use, which are often labeled as mushroom seasonings. Other powders may contain adaptogenic mushrooms and fall into the realm of supplements.

Brew a cup of mushroom coffee (or tea)

Mushroom-based coffees and teas "don't taste like mushrooms in the traditional sense, but they do have a grounding, earthy note," says Hartnett. These functional beverages (often sold in powder form) blend adaptogenic mushroom extracts — like lion's mane, reishi or chaga — with coffee beans, tea leaves or herbs for a gentler energy boost than regular coffee or tea.

Look for mushroom coffee and tea that lists the "fruiting body" on the label and includes "at least 500 to 1,000 milligrams per serving," says Hartnett. And remember, the benefits of each product depend on the serving size. While some deliver a research-backed dose of adaptogenic mushrooms, others may contain amounts that are too small to offer a noticeable benefit.

Add a splash of mushroom creamer

Not quite ready to dive into the full mushroom coffee experience? Your morning brew can still get that functional fungi boost with a splash (or scoop) of mushroom creamer. Choose from various types, including liquids, powders, dairy-based and vegan-friendly options.

The beauty of mushroom creamers is that they typically bring a touch of sweetness that nicely masks the earthy notes you might find overwhelming in full mushroom brews, making them ideal for beginners. As with any creamer, some contain more added sugar or saturated fat than others. Choose one that fits your dietary needs and preferences.

Try a mushroom-based protein alternative

From hearty cutlets to versatile ground "meat," mushroom-based protein alternatives lean on mycelium (the rootlike structure of fungi) or mushroom extracts to deliver protein and savory umami flavor. Unlike whole mushrooms, these "meat fakes" don't have that distinctive squishy texture or earthy taste that some find ... challenging. They're a simple, filling way to reduce meat consumption while getting the health benefits of mushrooms you're hoping for.

Consider gummies or tablets

If you'd rather get your adaptogenic mushroom benefits in supplements, there are plenty of gummies or tablets to choose from. Most mushroom supplements contain a blend of several adaptogens, while others contain one or two types. The best option for you comes down to your desired health benefit. But keep in mind that many mushroom supplement health claims that sound too good to be true usually are. While studies support the benefits of adaptogenic mushrooms, research is still very much in its infancy.

Choose nutritionally similar foods

"No other food can fully emulate the nutritional profile of mushrooms," says Manaker. While some foods provide overlapping benefits, mushrooms offer unique compounds like beta-glucans (a specific type of fiber known for supporting immune health) and ergothioneine (a powerful antioxidant).

If mushrooms aren't your favorite — and you haven't had much success with "sneaking" them in — you can still get many of their key nutrients from other foods, says Diulus. Oysters and fatty fish provide vitamin D, selenium and phosphorus, while a variety of plant-based foods, like legumes and vegetables, offer similar vitamins, minerals and antioxidants.

A quick note on supplements

Adaptogenic mushrooms aren't recommended for people who are pregnant, breastfeeding or have autoimmune disorders. Additionally, these supplements can interact with certain prescription medications, including blood thinners and blood pressure and diabetes medications, cautions registered dietitian Lisa Andrews, owner of Sound Bites Nutrition in Cincinnati. Be sure to consult your health care provider before adding mushroom powders or gummies to your routine.

FAQs

Are mushrooms a superfood?

While there's no official definition of a superfood, mushrooms earn their "super" reputation: They contain an impressive résumé of antioxidants, minerals and vitamins, including selenium, several B vitamins and potassium — and mushrooms are one of the few vegan sources of vitamin D. They're also low in calories.

Do all mushrooms have the same health benefits?

"Generally, all mushrooms provide similar benefits, but their nutrient composition varies depending on the variety," says Manaker. "For example, cremini and portobello tend to have higher levels of ergosterol, which converts to vitamin D upon UV exposure, while shiitake mushrooms are rich in a compound called lentinan, known for supporting immune function." Meanwhile, adaptogenic mushrooms, like reishi and lion's mane, "bring additional properties, such as stress relief and cognitive support, beyond the usual nutritional benefits of more common edible mushrooms," she says.

What's the difference between regular and adaptogenic mushrooms?

Regular mushrooms are "primarily consumed for their flavor and nutritional content," explains Diulus. And earthy-tasting adaptogenic mushrooms, such as reishi, chaga and cordyceps, are believed to support the body’s ability to adapt to stress and promote overall wellness, and are commonly found in powdered or supplement form.

Which mushroom tastes the least like mushrooms?

Button mushrooms have a mild, almost neutral flavor, making them a highly versatile option for people who dislike the strong, earthy flavor of other mushrooms. King trumpet mushrooms also fit the bill, plus they have a meaty texture that some people find more appealing.

Meet our experts

• Lauren Manaker, MS, RDN, LD, registered dietitian in Charleston, S.C.

• Pam Hartnett, MPH, RDN, registered dietitian specializing in cancer recovery

• Macy Diulus, RD, LD, MPH, CDCES, registered dietitian in Houston

• Lisa Andrews, MEd, RD, LD, registered dietitian and owner of Sound Bites Nutrition

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.