High-protein mushroom pan-fry with herbs

High-protein mushroom pan-fry with herbs: a savoury one-pan dish with mixed mushrooms, cottage cheese, onion, garlic, parsley and olive oil.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 320 kcal per serving
• Protein: 28 g
• Fat: 18 g
• Carbs: 8 g

Ingredients

• 1 small onion
• 400g mixed mushrooms
• 1 garlic clove
• 200g cottage cheese
• 1 tbsp olive oil
• black pepper
• salt
• 1 handful of fresh parsley

Method

You’ll need: frying pan · chopping board · knife

1. Clean the mushrooms and halve or quarter them depending on size. Finely dice the onion, chop the garlic and roughly chop the parsley.
2. Heat the olive oil in a large frying pan and fry the mushrooms hard. Let them brown until most of their liquid has evaporated.
3. Lower the heat a little and add the onion and garlic. Fry everything briefly until the onion is translucent and fragrant.
4. Take the pan off the heat and fold the cottage cheese into the hot mushrooms. That way it stays creamy and doesn't fall apart unnecessarily.
5. Season with salt, black pepper and parsley. Leave to sit briefly so the flavours come together.
6. Serve straight away and enjoy the herby mushroom pan-fry warm.

Good to know

So simple, and yet really well rounded. This pan-fry is savoury, creamy and fresh all at once. Just right when you want something down-to-earth and satisfying.

Swaps

Cottage cheese → skyr or low-fat quark (more protein per 100 g) Olive oil → ghee or grass-fed butter (stable at high heat for frying, no seed oils) Onion → shallot (milder flavour) Parsley → chives or fresh thyme (a punchy herby note for a change)

Allergens

Contains milk from the cottage cheese; the dish is gluten-free and nut-free. During pregnancy, fresh, thoroughly heated mushrooms and pasteurised cottage cheese are the safe choice.

Frequently asked questions

Which nutrients do mixed mushrooms provide?

Depending on the type, mushrooms contain B vitamins such as riboflavin and niacin, plus minerals such as potassium and some selenium. The exact amounts vary a lot with type, growing conditions and storage.

What's in cottage cheese, nutritionally?

Cottage cheese mainly provides protein and calcium, usually plus vitamin B12 and some phosphorus. The fat content depends a lot on the variety you use.

Does garlic contain FODMAPs?

Yes. Garlic contains FODMAPs, mainly fructans – worth knowing if you're following a low-FODMAP diet.

Does parsley offer more than just flavour?

Yes, parsley provides vitamin K, among others, and smaller amounts of vitamin C and folate. As you usually only use a little, its contribution to the total stays fairly small.

Which fats does olive oil bring to the pan?

Olive oil mainly contains monounsaturated fats, especially oleic acid, plus smaller amounts of vitamin E and plant compounds such as polyphenols. How much of these remain depends on the quality and how hot it gets.