7 Mushroom Substitutes That Have The Same Great Taste

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Mushroom Substitutes

Mushrooms are a staple part of many meals. They bring a unique flavor and texture that is hard to replicate. Unfortunately, some people are allergic to mushrooms or don’t have any on hand. For these scenarios, substitutions may be needed.

This page can provide you with substitution ideas for cream of mushroom soup. We cover general substitutions in this article.

Mushrooms are commonly used in vegetarian and vegan meals as a meat substitution. This is because they have a relatively ‘meaty’ texture and can act similarly to some meat products.

Below are some mushroom substitutions that you can use in a variety of dishes.

Artichoke Heart

Artichoke hearts have a relatively earthy flavor that is similar to mushrooms. The artichoke leaves are quite bitter, so they should be removed beforehand.

You are able to get artichoke hearts in a can for convenience but avoid the ones that are marinated in order to get a closer flavor to mushrooms.

Artichoke hearts are high in:

  • Vitamin B9 – helps with cell growth
  • Vitamin K – helps with blood clotting and the building of bones
  • Magnesium – helps muscle and nerve function
  • Phosphorus – is needed for the formation of bones and teeth

Eggplant

Eggplants are soft vegetables with spongey flesh that is similar to mushrooms. This texture makes them a popular meat substitute like mushrooms. 

They can be cooked in a variety of ways with grilling being one of the most popular. You have to make sure you don’t overcook them as they will become very soft and won’t have the same texture as mushrooms.

Eggplant is high in:

  • Vitamin B5 – breaks down carbohydrates and fats for energy
  • Vitamin B6 – helps with brain development and the immune system
  • Vitamin B9 – helps with cell growth
  • Manganese – helps the body form connective tissue and bones

Potatoes

Potatoes are a staple in many people’s diets as they can be used in a variety of dishes. 

To mimic mushrooms, the potatoes should be peeled and cut into small cubes. 

Similar to mushrooms, potatoes can add bulkiness to a dish. This is because they are very starchy and absorb a lot of liquid.

This also allows them to absorb the flavors of the dish similar to mushrooms.

Potatoes are high in:

  • Vitamin C – protects cells and maintains healthy skin
  • Vitamin B6 – helps with brain development and the immune system
  • Vitamin K – helps with blood clotting and the building of bones

Sun-Dried Tomatoes

For the closest texture to mushrooms, avoid sun-dried tomatoes in oil. They have a slightly sweeter taste than mushrooms but they are a good replacement in pasta and on pizza.

You are able to rehydrate them in water so that they have a softer texture.

Sun-dried tomatoes are high in:

  • Vitamin C – protects cells and maintains healthy skin
  • Vitamin B6 – helps with brain development and the immune system
  • Magnesium – helps muscle and nerve function

Tempeh

Tempeh is similar to tofu but it has a firmer texture and a closer taste to mushrooms.

It is made out of fermented soybeans and is a popular meat replacement for its high protein content.

Tempeh is high in:

  • Vitamin B2 – reduces inflammation
  • Vitamin B3 – helps with cholesterol
  • Vitamin B6 – helps with brain development and the immune system
  • Magnesium – helps muscle and nerve function
  • Manganese – helps the body form connective tissue and bones
  • Phosphorus – is needed for the formation of bones and teeth

Tofu

Tofu is popular in a lot of vegetarian and vegan dishes due to its protein content. It is made from coagulated soy milk and is able to absorb the flavors of a dish, similar to mushrooms.

Tofu comes in different levels of firmness with the firmer ones being closer to the texture of mushrooms.

You should avoid cooking it for a long period of time as it can quickly break down. This means it is good for stir-frys.

Tofu is high in:

  • Calcium – builds and maintains strong bones
  • Manganese – helps the body form connective tissue and bones

Zucchini

Zucchini is a summer squash that is a popular mushroom replacement. While it is hard when raw, as zucchini cooks it softens to a texture similar to a mushroom.

By itself, zucchini has quite a mild flavor but can absorb the flavors of the dish it is in.

Zucchini is high in:

  • Vitamin A – helps vision and the immune system
  • Vitamin B9 – helps with cell growth
  • Vitamin C – protects cells and maintains healthy skin
  • Manganese – helps the body form connective tissue and bones

Mushroom Substitutes – Final Thoughts

Each of these substitutions can be used in different dishes, and they are great for experimenting with. 

They are all filled with nutrients and are suitable for a vegetarian and vegan diet.

You may even find a substitution that you enjoy more than mushrooms, so they are all worth a try.

Read here if you want to learn more about nutrient deficiency, bingeing and universal meal plan principles.

About the Author

Jared Levenson is a former binge eating wrestler turned Zen Buddhist Monk, Internal Family Systems counselor and nutrition wellness coach. He's helped hundreds of people through universal meal principles and internal family systems to make peace with food, stop binge eating, and find true health and wholeness.

@jared_levenson

Watch "How To" free masterclass training To become Peaceful and free!

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